Healthy Chicken Strips That Taste Like Chick-fil-A (But Better!) – Low-Carb & Seed Oil-Free
If you’re a fan of Chick-fil-A’s famous chicken strips but want to enjoy them in a healthier, low-carb version—without all the seed oils and breading that make them less than ideal for a health-conscious diet—you’re in the right place! This homemade recipe is the answer to your cravings: crispy, flavorful chicken strips that taste just like the ones from your favorite fast food chain, but with a big difference. We’ve removed the bad stuff and packed in healthier ingredients, so you can indulge guilt-free.
Why This Recipe Is Healthier Than the Fast-Food Version:
We all know that fast food often comes with hidden ingredients and unhealthy fats. The standard Chick-fil-A chicken strips are fried in refined oils like canola, peanut or vegetable oil, which are high in omega-6 fatty acids and can contribute to inflammation and other health issues when consumed in excess. Additionally, the breading typically used is made from refined flours and breadcrumbs, making these strips high in carbs and not very friendly for those following low-carb or keto diets.
But with this recipe, we’ve solved both of these problems:
- No Seed Oils: Instead of using vegetable or canola oils, we fry the chicken strips in healthy fats like avocado oil and/or butter. These oils are much better for your health, providing healthier fats that support brain function, heart health, and overall well-being.
- Low-Carb Breading: We’ve eliminated the breadcrumbs, which are full of carbs, and instead use a simple and delicious low-carb option: crushed pork rinds. This not only reduces the carb count, but it also gives the chicken an extra crispy, satisfying crunch—just like your favorite fried chicken strips, only better! If you prefer, use the almond flour/coconut flour combination if you’re opposed to pork rinds.
The Secret Ingredient: Pickle Juice
One of the things that make Chick-fil-A’s chicken strips so addictive is the unique flavor of the chicken itself. It’s all in the marinade—and our recipe nails it by soaking the chicken in pickle juice. The tangy brine imparts a subtle, zesty flavor to the chicken that’s irresistible. Plus, pickle juice helps tenderize the chicken, ensuring it stays juicy on the inside while crisping up beautifully on the outside.
The Perfect Crispy Chicken Without the Carbs
Let’s talk about the breading. Instead of relying on high-carb breadcrumbs or flour, we use crushed pork rinds as the base for the breading. Not only are they low in carbs, but they also deliver that satisfying crunch that’s often hard to achieve with low-carb substitutes.
Here’s why you’ll love this swap:
- No carbs, all flavor: Pork rinds are made from pork skin and contain zero carbs, making them the perfect option for anyone following a low-carb or keto diet. You’ll get the crispy texture you crave without the blood sugar spikes that come from traditional breadcrumbs. If you prefer, you can use almond/coconut flour in place of pork rinds. It seems many people think pork rinds are gross!
- More protein: Pork rinds are a good source of protein and healthy fats, making them a great addition to a balanced diet.
If you’re craving the taste of Chick-fil-A’s chicken strips but want to avoid the unhealthy oils and high-carb breading, this recipe is your solution. By marinating the chicken in pickle juice and using crushed pork rinds for the breading, you get all the flavor, texture, and satisfaction—without the carbs or seed oils. So go ahead, treat yourself to a healthier version of your favorite fast-food treat!
Enjoy these crispy, juicy chicken strips with a side of veggies or a simple salad for a complete, guilt-free meal that won’t derail your healthy eating goals. Happy cooking!
Low Carb Chick Fil A Chicken Strips
Ingredients
- For the chicken marinade:
- 1 lb chicken tenders or boneless skinless chicken breasts, cut into strips
- 1 cup pickle juice use a good-quality, vinegar-based pickle juice
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp black pepper
- 1/2 tsp smoked paprika optional, for a little smokiness
- For the breading:
- 1 cup crushed pork rinds or a mix of 1/2 cup almond flour and coconut flour
- 1/4 cup grated Parmesan cheese
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/4 tsp salt or to taste
- 1/4 tsp black pepper
- 1/4 tsp smoked paprika optional
- For frying:
- 1/4 cup avocado oil, butter or a combination for frying
Instructions
- Marinate the chicken:
- Place the chicken strips in a bowl or resealable bag.
- Pour the pickle juice over the chicken, ensuring it is fully covered.
- Add the garlic powder, onion powder, black pepper, and smoked paprika to the marinade.
- Seal and refrigerate for at least 1-2 hours, preferably overnight for more flavor.
- Prepare the breading:
- In a shallow dish, mix together the pork rinds (or almond/coconut flour), Parmesan cheese, garlic powder, onion powder, salt, pepper, and smoked paprika.
- Ensure the breading is well combined for even coating.
- Coat the chicken:
- Once the chicken has marinated, remove it from the pickle juice and gently pat it dry with paper towels.
- Dredge each piece of chicken in the pork rinds mixture, pressing lightly to ensure a good, even coating.
- Fry the chicken:
- Heat the avocado oil or butter in a large skillet over medium-high heat. Use just enough to cover the bottom of the skillet, but not deep fry.
- Once the oil is hot, add the coated chicken strips to the skillet, being careful not to overcrowd the pan. Fry in batches if needed.
- Cook the chicken for about 4-5 minutes per side, or until golden brown and crispy. The chicken should reach an internal temperature of 165°F.
- Serve:
- Remove the chicken strips from the skillet and place them on a paper towel-lined plate to drain any excess oil.
- Serve the chicken strips with your favorite low-carb dipping sauce (like sugar-free honey mustard or ranch dressing).
- Tips:
- Pickle juice: The longer the chicken marinates in the pickle juice, the more flavor it will absorb. Aim for at least 1 hour, but if you have time, overnight is ideal.
- Breading texture: Almond flour gives a nice crisp texture, but I prefer the crushed pork rinds. Feel free to experiment with a mix of almond flour and coconut flour for a slightly different texture.
- Cooking oil: Avoid using seed oils like canola or vegetable oil. Avocado oil and butter are great alternatives for high-heat cooking but butter can burn!
- Enjoy your homemade low-carb, pickle-juice marinated chicken strips that taste just like Chick-fil-A!