2 Ingredient Keto High Protein Fries
Crispy, crunchy, matchstick-style fries that are low carb, high protein and keto-friendly. These fries need just 2 ingredients and are baked instead of fried.
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.
Serving: 0.167of the recipe, Calories: 44kcal, Carbohydrates: 0.1g, Protein: 7g, Fat: 2g, Saturated Fat: 0.4g, Sodium: 45mg, Sugar: 0.03g
The nutrition information provided are only estimates based on an online nutritional calculator. This is not a comprehensive list of all the nutrients in the recipe (i.e., does not include vitamins, cholesterol, etc). I am not a certified nutritionist. Please consult a nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have.
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