The Problem with Traditional Chicken Fried Steak on Keto
Traditional chicken fried steak is made by dredging tenderized cube steak in a flour and egg mixture and then pan-frying it until golden and crispy. The primary issue for keto dieters lies in the breading. A standard wheat flour breading is very high in carbohydrates, with some restaurant versions containing upwards of 50-70 grams of carbs per serving. The creamy gravy that often accompanies it is also typically thickened with a flour-based roux, adding even more carbs to the dish.
Low-Carb Substitutions for a Keto-Friendly Version
To make chicken fried steak keto-friendly, you must replace the high-carb ingredients with low-carb alternatives. This involves swapping out the wheat flour breading and modifying the gravy to use a keto-approved thickener. Fortunately, there are several simple yet effective substitutions to achieve that classic crispy texture and rich, flavorful gravy without compromising ketosis.
Breading Alternatives
- Almond Flour: A very popular and effective low-carb flour substitute. It provides a fine texture and becomes golden brown when fried. A key tip is to let the breaded steaks rest for a few minutes before frying to help the coating adhere better.
- Crushed Pork Rinds: For a super crunchy texture, crushed pork rinds are an excellent choice. They are zero-carb and add a delicious, savory flavor that works perfectly with the steak. Use a food processor to crush them into a breadcrumb-like consistency.
- Parmesan Cheese: Grated Parmesan can be mixed with almond flour or crushed pork rinds to add a savory, cheesy flavor and extra crispiness.
- Coconut Flour: While it's very low in carbs, coconut flour can absorb a lot of moisture and might produce a different texture. It's often best used in a blend with other keto-friendly breadings.
Gravy Alternatives
- Heavy Cream: The base of most keto gravies is heavy cream. It's high in fat and low in carbs, creating a rich and decadent sauce.
- Xanthan Gum: This is a fantastic keto-friendly thickener. A small amount goes a long way to thicken the cream base without adding carbohydrates.
- Cauliflower Puree: For a vegetable-based gravy, pureed cauliflower can be used to add a creamy texture and thicken the sauce naturally.
- Cream Cheese: Melting a small amount of cream cheese into the heavy cream can create a thicker, richer gravy consistency.
Comparison: Traditional vs. Keto Chicken Fried Steak
| Feature | Traditional Chicken Fried Steak | Keto Chicken Fried Steak |
|---|---|---|
| Breading | Wheat Flour | Almond Flour, Crushed Pork Rinds, Parmesan Cheese |
| Thickening Agent (Gravy) | Wheat Flour (roux) | Heavy Cream, Xanthan Gum, Cream Cheese |
| Carb Count | Very High (50g+ per serving) | Very Low (under 10g per serving) |
| Texture | Crispy, but can be doughy | Crispy and crunchy (depending on breading) |
| Flavor Profile | Traditional savory taste | Savory with notes from alternative breading (e.g., pork rinds) |
| Keto Compliance | No | Yes |
How to Make Your Own Keto Chicken Fried Steak
Creating a keto version at home is simpler than you might think. Many recipes exist that guide you through the process, ensuring a crispy coating and a thick, creamy gravy. The key steps include preparing a low-carb breading station, using a high-smoke-point oil for frying, and reserving the pan drippings to build a delicious keto gravy.
Step-by-Step Cooking Process
- Prepare the Steaks: Pat cubed steaks dry and tenderize them further with a mallet if desired. Season generously with salt and pepper.
- Set Up Breading Station: Use three shallow dishes. One for almond flour, one for a mixture of egg and heavy cream, and one for a seasoned blend of crushed pork rinds and Parmesan cheese. For the best adherence, some recipes suggest a double dip: flour, egg wash, then pork rind coating.
- Fry the Steaks: Heat a high-smoke-point oil like avocado oil in a cast-iron skillet over medium-high heat. Fry the breaded steaks in batches for 3-4 minutes per side, until golden brown and crispy.
- Make the Gravy: After removing the cooked steaks, use the pan drippings to make the gravy. Whisk in heavy cream and a small amount of xanthan gum to thicken, or blend in pureed cauliflower for a rich, creamy sauce.
- Serve: Top the crispy steaks with the warm keto gravy and enjoy with low-carb side dishes like cauliflower mash or green beans.
For more detailed keto recipes and cooking techniques, you can explore resources like the Ketogenic.com website.
Conclusion: Satisfy Your Craving Without the Carbs
It is absolutely possible to eat chicken fried steak on keto, and the result can be just as satisfying as the traditional version. By making simple swaps for the high-carb breading and gravy thickeners, you can enjoy this beloved comfort food while remaining in ketosis. With a variety of low-carb alternatives like almond flour, crushed pork rinds, and heavy cream, you can recreate the crispy texture and rich flavor you crave. Whether you're a long-time keto dieter or just starting, a homemade keto chicken fried steak is an indulgent meal that fits perfectly into your low-carb lifestyle.
