2 Ingredient Keto High Protein Fries
These crispy fries are low carb, high protein and keto-friendly. They only need 2 ingredients and are easy to make. No frying required. The fries come out so crunchy and crispy.
These fries are crunchy, crispy, savory and a delicious low carb substitute for fries. They are crunchy throughout, so they don’t have a fluffy, soft interior.
Ingredients
- Chicken tenderloins
- Egg
You only need 2 main ingredients to make the fries. You can also season them after with salt, pepper or other seasonings. The fries are flavorful on their own, so you can also omit any seasoning.
Chicken: This recipe uses raw chicken tenderloins also known as chicken tenders. You can also use boneless chicken thighs.
Egg: Egg acts as a binding agent.
How to Make High Protein Fries
- The chicken tenders are pulsed through a food processor until broken up into small pieces.
- The egg is then added in and the mixture is mixed in the food processor at high speed until you have a paste.
- Transfer the paste to a piping bag and cut an approximate 1/4 inch opening at the bottom.
- Pipe long strips onto your prepared baking sheet.
- Bake the fries until dark golden brown and crispy.
Texture
These fries are not like classic fries because they are not made of potatoes. However, they are very crispy, crunchy and savory. Unlike fries which are usually only crispy on the outside, these fries are crispy all the way through. They are like those few pieces of extra crispy fries that are usually mixed in with your fries that get a little extra cook time.
These fries are also very thin, similar to matchstick fries. You need to make them thin so that they crisp up better.
Expert Tips
- Baking time will vary depending on how big your pipe the fries and how much moisture is in your mixture.
- The fries are lightly salted on their own. You can add more salt if you prefer or add other seasonings of your choice.
More High Protein Recipes
- 3 Ingredient High Protein Pizza Crust
- 2 Ingredient High Protein Tortillas
- 3 Ingredient Cottage Cheese Biscuits
2 Ingredient Keto High Protein Fries
Ingredients
- 6 oz (170g) raw chicken tenderloins , can also use boneless chicken thighs
- 1 large egg
Instructions
- Preheat the oven to 350°F (175°C). Line 2 baking sheets with parchment paper.
- Add the chicken to a food processor. Pulse a few times to break up the meat until the meat is in small pieces.
- Add the egg. Process the mixture—scraping down the sides as needed—until it forms a thick paste. It should be smooth enough to pipe.
- Transfer the mixture to a piping bag and cut an approximate 1/4 inch opening at the tip.
- Pipe straight strips approximately 3 to 3.5 inches long, directly onto a parchment-lined baking sheet. You want them to be thin and straight so they will look like matchstick fries when they are done. Keep in mind that they will shrink as they bake. Leave a little space between each strip. Lightly mist the tops with cooking oil spray. The oil spray is optional, but I like doing it because it helps them brown more evenly and crisp up faster.
- Bake for 30-40 minutes, or until the sticks are golden brown and crunchy. The baking time will vary depending on how big your strips are. Let the fries cool for a few minutes before serving. They will crisp up slightly more as they cool. You can also season with salt, pepper or other seasonings before serving. Store any uneaten fries in an airtight container in the fridge or freezer.
Notes
- The fries will be quite thin when they are done baking, similar to matchstick style fries. Unlike regular fries, these fries don't have a soft inside. They are crispy and crunchy throughout.
- If using boneless chicken thighs, trim off any excess fat before using.
- The fries are lightly salty on their own. Everyone has different preferences for salt level, so feel free to add salt if you prefer. You can also add other seasonings as well.
- Nutrition estimate is for 1/6 of the recipe.