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Absolutely Scrumptious ‘Fried’ Chicken and Waffles πŸ— gluten free & keto

Just like the original, this gluten free & keto fried chicken and waffles is nothing short of scrumptious. But in this low carb version, the chicken is baked for easy-peasy and mess-free results!

Keto Fried chicken and waffles with sugar free syrup
Gluten Free & Keto Fried Chicken and Waffles

Keto ‘Fried’ Chicken and Waffles πŸ—

i.e. Baked & Mess-Free!

Crispy, tender, and flavorful-to-boot. This keto ‘fried’ chicken and waffles is bound to tickle some tastebuds.Β The baked ‘fried’ chicken is incredibly tender and crisp, paired with our light and airy keto waffles. A truly awesome marriage of flavors!

All in all, this is one of my favorite recipes on the site. Might be due to my crazy affinity for Southern-style fried chicken and waffles (who doesn’t have one?!). But this keto version is honestly a must-try.

And, it’s easy-peasy. The chicken is baked for a mess-free and more hands-off approach. And our keto waffles are as easy as they come (check out the video for guidance).

Oh, andΒ be sure to serve it up with maple or sugar free syrup (love Lakanto’s!).

Gluten Free & Keto Fried Chicken and Waffles πŸ— #keto #ketodiet #lowcarb #glutenfree #healthyrecipes
Gluten Free & Keto Fried Chicken and Waffles πŸ— #keto #ketodiet #lowcarb #glutenfree #healthyrecipes
Gluten Free & Keto Fried Chicken and Waffles πŸ— #keto #ketodiet #lowcarb #glutenfree #healthyrecipes
Gluten Free & Keto Fried Chicken and Waffles πŸ— #keto #ketodiet #lowcarb #glutenfree #healthyrecipes

The Coating

This keto ‘fried’ chicken uses a ‘breading’ rather than a batter. And I love pork rinds (i.e. chicharrones!) more than anything for it. Plus, they’re the perfect balance between fat and protein with zero carbs (i.e. a keto dream come true!).

But before you freak out, there is no after taste whatsoever. More like a wonderful crisp texture and amazing flavor.Β 

Other than that, you’ll want to marinate the chicken in sour cream (with a touch of vinegar and spices). Then you’ll do three layers (almond flour, egg and pork rind blend) for the ultimate coating.

Gluten Free & Keto Fried Chicken and Waffles πŸ— #keto #ketodiet #lowcarb #glutenfree #healthyrecipes
Gluten Free & Keto Fried Chicken and Waffles πŸ— #keto #ketodiet #lowcarb #glutenfree #healthyrecipes
Gluten Free & Keto Fried Chicken and Waffles πŸ— #keto #ketodiet #lowcarb #glutenfree #healthyrecipes
Gluten Free & Keto Fried Chicken and Waffles πŸ— #keto #ketodiet #lowcarb #glutenfree #healthyrecipes
Gluten Free & Keto Fried Chicken and Waffles πŸ— #keto #ketodiet #lowcarb #glutenfree #healthyrecipes
Gluten Free & Keto Fried Chicken and Waffles πŸ— #keto #ketodiet #lowcarb #glutenfree #healthyrecipes

Gluten Free & Keto 'Fried' Chicken and Waffles πŸ— #keto #ketodiet #lowcarb #glutenfree #healthyrecipes

Keto 'Fried' Chicken and Waffles

Course: Main
Cuisine: American, Dairy Free, Gluten Free, Keto
Prep Time: 20 minutes
Cook Time: 30 minutes
Marinating Time: 2 hours
Total Time: 40 minutes
Servings: 4 servings
Calories: 376 kcal

Just like the original, this gluten free & keto fried chicken and waffles is nothing short of scrumptious. But in this low carb version, the chicken is baked for easy-peasy and mess-free results! 

Oh, and if baking with cups rather than grams is your thing, just click on US Cups for an instant conversion.



For the marinade

  • 500 g chicken tenderloins or chicken breast sliced lengthwise into 2/3" / 1.5cm thick slices
  • 1/2 cup sour cream
  • 1 tablespoon white wine vinegar
  • 1 teaspoon poultry seasoning
  • 2 cloves garlic ran through a press
  • 1/4 teaspoon freshly ground black pepper
  • kosher salt to taste

For the coating

Serving suggestions


  1. Rinse and pat dry your chicken pieces. Set aside. 

  2. In a large bowl suitable for marinating, mix together the sour cream, vinegar, poultry seasoning, garlic, freshly ground black pepper and season to taste. Add in the chicken, cover with cling film and marinate in the fridge for at least two hours (though preferably overnight!). 

  3. Preheat oven to 425Β°F/220Β°C. Line a rimmed baking tray with aluminum foil and place a rack over it. Brush with olive oil or cooking oil of choice. 

  4. You will need three bowls for the three coatings. In bowl 1, place your almond flour (or more crushed pork rinds). In bowl 2, whisk your egg with sour cream. And in bowl 3, mix thoroughly together the crushed pork rinds, Parmesan cheese, paprika, oregano, garlic powder, onion powder, freshly ground black pepper, cayenne and season to taste with salt (will vary quite a bit depending on the saltiness of your pork rinds). 

  5. Dip your chicken pieces one at a time in the almond flour, followed by the egg, followed by the pork rinds mixture. Place in the prepared baking tray. 

  6. Roast your chicken for 25-30 minutes until fully cooked (i.e. no longer pink and the juices run clear). 

  7. Serve right away with waffles, chives and a generous drizzle of syrup. 

Recipe Video

Recipe Notes

Please note that nutrition facts were estimated for just the 'fried' chicken (add just 1g net carb per keto waffle).

And keep in mind that you can decrease the carb count even further by substituting the almond flour with more pork rinds. Though taste and texture was optimal with the flour.Β 

Nutrition Facts
Keto 'Fried' Chicken and Waffles
Amount Per Serving
Calories 376 Calories from Fat 171
% Daily Value*
Fat 19g29%
Saturated Fat 5g25%
Cholesterol 148mg49%
Sodium 677mg28%
Potassium 494mg14%
Carbohydrates 3g1%
Fiber 1g4%
Protein 46g92%
Vitamin A 535IU11%
Vitamin C 1.5mg2%
Calcium 125mg13%
Iron 1.6mg9%
* Percent Daily Values are based on a 2000 calorie diet.









Share the yummy-ness! πŸ“·πŸ’¨

If you made this recipe (or got a question!), be sure to simply comment below!

And do share your photo with your favorite Facebook group or tagΒ @gnomgnom.yum on Instagram (I love seeing them all!!)


  1. Ann Hefner says:

    Thank you for sharing your amazing recipes! I purchased your Keto Speedy Comfort Food cookbook and it is wonderful!! So glad I found you.

  2. Susan Giordano says:

    Thank you so much for these exciting and nutritious recipes. I have been using quite a few for my Diabetic husband and my self. We are feeling and looking so much healthier. Bless your heart for caring so much for others. Your Keto recipes are the Bomb! πŸ’–

  3. Holly says:

    Do you think vegan mayo would work in place of sour cream since we have to be dairy free or do you maybe have a more suitable substitution? I don’t think my usual replacement of coconut cream would be good here! Thanks!

    • Paola van der Hulst says:

      Yeah tbh coconut cream was a no go (I tried too!)… I haven’t tried vegan mayo myself, have you tried cooking with it to see if it splits? I think I’ll have to do the rounds at Whole Foods soon and check out if anyone has come up with a suitable DF replacement πŸ˜‰

      • Holly says:

        Veganaise is soooo good Paola you should try that at WF. I eat tons of eggs but I actually prefer it to regular mayonnaise. I only buy the one with the lime green lid (there are like 6 different ones) because it’s soy free and most all soy products are GMO’d in the US and even if they’re organic soy tends to not be so good for females. The other ones they have are made with canola oil and other omega 6 oils that are not so great. I’ve heated it gently for a sauce and it did fine but I have not used it at high heat. If you do experiment please let us know! Or at least let me know πŸ™πŸΌ Thanks!

  4. Tanisha S. says:

    I’m a chicken and waffles fan. I’ve had it at various restaurants, but your recipe was ridiculously good! In my opinion, it’s better than REGULAR chicken and waffles… it must be the spices in mixed in with the pork rinds. I’m fairly new to keto and I feel like it was such a blessing to have found your website. My girls (10 and 13 years old) both said, “Mom, this is the best thing you’ve ever made!” Thank you Paola!!

  5. Melinda says:

    Hi Paola! First, I would like to thank you for your incredible recipes! I’m working my way through ALL of them and have LOVED. EVERY. ONE.!! Seriously!!
    I have a question on this Fried Chicken and Waffle recipe. When I am ready to roll the chicken into the almond flour, do I keep the sour cream marinade on the chicken, or do I scrape it off? I’m thinking, keep it on. I won’t be making this until tomorrow, so I hope you have time to answer. Again, THANK YOU for making keto even better!!

    • Paola says:

      Oh thats so awesome to hear Melinda!! Re your qs, I take off the excess (you want some for the almond flour to stick nicely, but not too much that it drips off). I think it will be more intuitive once you’re making it and you’ll know what I mean (I hope! explaining recipes can be hard πŸ˜‚!). xo!

  6. Just the images alone make this dish look so amazing, what a creative way to coat the chicken with pork rinds and then bake it for an easy mess free chicken and kitchen!!! superb recipe

  7. Kate says:

    I’m so freaking stoked about all these wonderful recipes…bless your heart and thank you so much! I don’t really like saying negative stuff, and if it weren’t for the huge difference (retired and on a ridiculously rigid budget)…I wouldn’t mention it. I don’t think I’m alone in this predicament, but if you don’t want it on here, I totally understand if its deleted. Netrition.com has the exact size and flavor of the Lakanto Maple Syrup for $7.49 (vs Amazon at $10.00). Thanks so much for all your hard work, and sharing these recipes… I’ve been low carb for 5+ years and had no idea how much I’ve been missing out on! πŸ˜€

    • Paola says:

      Hi Kate! I don’t see your comment as negative at all, if anything it’s super helpful! So thanks so much for letting me know as I was completely unaware of that site!

      I also link to amazon (full disclosure, as stated at the footer), because we receive an affiliate commission from purchases you guys make (a way to be able to keep the content free!).

      xo and so happy to hear you’re enjoying the recipes :)!

    • Paola says:

      Hi Denise! The next best thing I’ve tried is actually roasted cauliflower rice (it’s not my top choice, but also works surprisingly well)! What you need to do is roast the cauliflower rice in a baking tray until golden and mostly dried out and simply sub it in for the pork rinds. You’ll just need to spray some oil before baking for a ‘fried’ finish. Hope this helps xo!

      • Michelle Close says:

        Thanks as I was wondering the same thing. I am thinking of taking the keto cheese frackers I make, them fringing them into breadcrumbs to see if this works too!

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