Southern Fried Chicken, Low Carb

2.7 of 5 (3)
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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 509.0
  • Total Fat: 7.7 g
  • Cholesterol: 296.9 mg
  • Sodium: 230.6 mg
  • Total Carbs: 24.8 g
  • Dietary Fiber: 10.0 g
  • Protein: 84.6 g

View full nutritional breakdown of Southern Fried Chicken, Low Carb calories by ingredient


You don't use all the egg and flour, so the calorie count is less than it shows. You don't use all the egg and flour, so the calorie count is less than it shows.
Number of Servings: 4


    3 eggs
    1/4 cup evaporated milk, fat free

    2 1/3 cups soy flour
    2 teaspoons salt
    1 teaspoon black pepper
    1 teaspoon garlic powder
    1 teaspoon poultry seasoning
    1 tablespoon paprika
    1 teaspoon tarragon
    1 teaspoon sage


Place a heavy pot over medium-high heat with at least 1-inch of vegetable oil for boneless chicken and 2 inches for whole pieces. Heat oil to 350 degrees F; it is important to monitor and maintain the temperature, or the soy flour breading and your oil will burn. (Portable deep fryers at home are great for this.)
In a medium bowl, mix the eggs and evaporated milk to make an egg wash. In a separate larger
bowl, mix all the breading ingredients together.
Season the chicken well with salt and pepper. Dip it first in the breading, then in the egg
wash, and then back in the breading again, making sure to coat well on all sides. Pat off
any excess breading and then carefully place into hot oil and fry until golden brown and
crisp, just a few minutes. Remove and drain on paper towels.
Boneless chicken breasts, if thinly cut, may cook all the way by frying alone, but whole
chicken will not because of how fast soy flour browns. It is best to place any chicken you
fry with soy flour on a sheet pan and finish by baking at 350 degrees F for an additional
10 minutes for boneless chicken and 20 to 25 minutes more for cut up chicken pieces
that have bones. The internal temperature of the chicken should register 165 degrees F.
Serve immediately.
Cook's Note: Soy flour is made from toasted soybeans and has already been "cooked."
Therefore it has a tendency to brown faster than plain flour when frying. Try this same
breading for onion rings, baked pork chops, okra, mozzarella sticks, mushrooms, onion
rings and eggplant.

Number of Servings: 4

Recipe submitted by SparkPeople user SNOOPYMOWING.