Paleo & keto popcorn chicken with sugar free ketchup

(Baked!) Paleo & Keto Popcorn Chicken

Crispy, tender, and flavorful-to-boot! This baked paleo and keto popcorn chicken is a real treat, with all good-for-you ingredients!

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

Course Entree, Main
Cuisine American
Keyword baked popcorn chicken, keto popcorn chicken, paleo popcorn chicken
Prep Time 20 minutes
Cook Time 20 minutes
Marinating Time 2 hours
Total Time 40 minutes
Servings 4 servings
Calories 376 kcal


For the marinade

  • 500 g deboned chicken thighs or chicken breast, diced into bite sized pieces
  • 1/2 cup sour cream or full-fat coconut 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

Metric - US Cups


  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 425°F/220°C. Line a rimmed baking tray with parchment paper or a baking mat. 

  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 20-15 minutes until fully cooked (i.e. no longer pink and the juices run clear).  Serve right away (though they're also surprisingly good cold too!).

  7. Store in the fridge for 3 days or in the freezer for up to three months (they reheat great!). 

Recipe Notes

*A lot of you ask me for brands, and I've loved the new baked variety from Epic (which has 40% less calories btw!). Because they're not fried in lard, they're drier and resemble panko crumbs so much. 

Keep in mind that you can decrease the carb count even further by substituting the almond flour with more pork rinds (or even some whey protein). Though taste and texture was optimal with the flour. 

Nutrition Facts
(Baked!) Paleo & Keto Popcorn Chicken
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.