Fried Chicken [Phase 1]

Fried Chicken [Phase 1]

By Jessica Romeo  , , , ,

July 7, 2016

  • Prep: 10 mins
  • Cook: 20 mins
  • Yields: 4 Servings


Preheat the oven to 425 degrees. In a shallow pan whisk the egg and water. In another shallow pan combine the almond flour and seasonings. If your chicken breasts are thick, take a sharp knife and slice them in half. Place each breast between plastic seran wrap and using a meat mallet pound the breasts into 4 oz cutlets. Dip the each cutlet into the egg and followed by the flour mixture. In a large non-stick oven proof skillet (cast iron works great ) Melt the coconut oil over medium heat. When the pan is good and hot add the cutlets and let them set untouched while they cook for about 3 minutes. Using a metal spatula flip the chicken over and sear on the other side for about 2-3 minutes then place in the hot oven. Bake for 10-15 minutes or until the chicken is no longer pink.

Protein:  1  Fat:  1/4  Veg:  0 Fruit:  0


1 pound bone-less, skinless chicken breast

1 egg

1/2 cup water

1/2 cup almond flour

1 tsp salt

1/2 tsp black pepper

1 tsp chili powder

1 tbsp coconut oil


Nutrition Facts

Serving Size4
Total Fat13
Saturated Fat4
Polyunsaturated Fat0.5
Monounsaturated Fat0.7
Total Carbohydrates3
Dietary Fiber1.5

17 Reviews


November 14, 2018

This was delicious!!!


May 5, 2018

Made this yesterday and it was so much better than plain chicken.


September 11, 2017

Loved this one, cast iron works best! even my friend not on a diet eats this!


March 23, 2017

This is a great recipe idea, however, I amped it up a bit with the seasoning. I used McCormick Herb Chicken seasoning, some garlic powder, and just a small amount of sea salt on both sides, allowed it to sit in the fridge over night so the seasonings would have a chance to marinate well into chicken. I then followed the recipe as directed and it turned out delish will make again.


March 23, 2017

This is a good recipe if you are craving fried chicken but without all of the guilt. However I amped it up a bit by adding some McCormick herb chicken seasoning, garlic powder, and just a small taste of sea salt allowed chicken to sit I fridge overnight. I then followed the rest of the recipe as shown. No complaints from me or husband-Delish !


March 23, 2017

This was a good idea if you really crave fried chicken. I amped up the seasonings a bit by using McCormick herb chicken seasoning, garlic powder and just a touch of sea salt. I allowed the seasoned chicken to sit in the fridge overnight so the seasonings can settle in. I then followed the directions in the recipe-delish !


February 8, 2017

Loved it! Although my parents didn’t think the same, I thought it tasted like Chick-fil-a!

Jessica Romeo

January 9, 2017

thats fantastic! I find that people that are not even on the plan still enjoy the foods just the same!

Robyn Stringham

January 6, 2017

This was amazing. So delicious and easy! My “non-dieter” husband loved it too. Thanks!

Jessica Romeo

November 12, 2016

Patrice the almond flour is counted in the fat category. Between the egg and coconut oil as well as the almond flour in the recipe divided by 4 servings the whole recipe amounts to 1/4 of a fat serving (approximately) The overall calories are listed as well.


November 12, 2016

how do you count the almond flour? I see that this recipe is 1 protein, and 1/4 healthy fat, but what about the almond flour? Should I count that as optional grain? I just don’t want to make sure I am counting all the calories correctly. Thanks!

Jessica Romeo

October 13, 2016

Yes 1/2 cup I am sorry this was not written properly

Victoria Dukes

October 13, 2016

I have a question about the recipe – it states 1/2 almond flour. Is that 1/2 cup?

April Larkin

September 6, 2016

Add some spaghetti squash and homemade sauce…

Jessica Romeo

July 30, 2016

Glad that you love it and yes goes perfect with green salads I agree 🙂

April Larkin

July 26, 2016

really love this recipe…

Rosa Rizk

July 25, 2016

Love it very filling with green salads just perfect

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