Can you cook chicken fried steak in the air fryer? You sure can! Air fryer can make your favorite chicken crispy without the extra calories and grease that you normally get from a deep fryer.
Chicken fried steak is a popular Southern dish that’s crispy on the outside and tender on the inside. Whether you’re into Keto or Paleo diet, you can enjoy this recipe with a little adjustment of ingredients. The advantage of these recipes is that you don’t have to deal with those terrifying grease splatters on the stove anymore.
Air Fryer Chicken Fried Steak Recipe (Paleo And Keto)
What You’ll Need
Ingredients
1. Chicken Breast
Chicken is a great source of protein and it’s a tasty alternative on a low-carb or Keto diet. For Paleo, choose an organic variety of chicken breast to make it acceptable. A good chicken breast should have a pinkish hue with very little fat.
2. Flour
You’ll need flour for the dredging mixture and another for the gravy. The flour will make the chicken breast crispy and the gravy thicker.
For Keto and Paleo air fryer chicken fried steak, never use all-purpose flour. Instead, use a combination of almond flour and coconut flour.
3. Spices
To add flavor to the flour dredge, you’ll need to mix some seasonings and spices. You can add anything you like. My favorite spices are paprika, garlic powder, onion powder, sage, and cayenne.
4. Salt And Pepper
Salt and pepper are essential for flavor. You’ll need them to season the meat, flour dredge mixture, and the gravy. For Paleo and Keto air fryer chicken fried steak, use unrefined sea salt.
5. Almond Milk
For Paleo and Keto, unsweetened almond milk is a great substitute for buttermilk. The milk will tenderize the meat and make it tender on the inside when cooked. Like dairy milk, almond milk is rich in vitamin A, calcium, and vitamin D.
6. Hot Sauce (optional)
If you want the chicken to be extra spicy, consider adding hot sauce into the mix. Hot sauce is low in carbohydrates, hence Keto-friendly. The main ingredients of hot sauce are chilli pepper, salt, and vinegar- all of which are Paleo-friendly.
7. Egg
The egg is a good binding agent to help the flour stick to the chicken. It contains protein which will generate a thicker, more steady crust. It also adds moisture to the meat.
8. Breadcrumbs (optional)
If you like the chicken steak to have that special crunch, you can use breadcrumbs as your third dredge mixture. Pork Panko is a tasty substitute for breadcrumbs in Paleo and Keto.
9. Butter
You’ll need some butter to make the gravy. For Paleo and Keto, use grass-fed butter. If you can’t find any grass-fed butter, use coconut oil or ghee to mimic its texture and flavor.
Equipment And Utensils
1. Air Fryer
An air fryer is a great home appliance to cut down the grease and calories. Unlike deep fryers, air fryers use a little amount of cooking oil. Since it comes with digital buttons, it’s very easy to use.
2. Meat Mallet
You’ll need a meat mallet to flatten and tenderize the meat. If you don’t have a meat mallet in your kitchen, use a rolling pin instead.
3. Plastic Wrap
The plastic wrap will serve as a shield of your meat while being beaten with a mallet or rolling pin. Prepare two pieces of plastic wrap to cover both sides of the meat.
4. Cooking Spray
For fewer calories, use cooking spray. The best oils for Keto and Paleo are coconut oil, avocado oil, extra virgin olive oil, walnut oil, and sesame oil.
5. Whisk
A whisk helps in mixing the dry ingredients and liquid ingredients for the chicken dredging mixtures. You’ll also need it when making the gravy to mix all ingredients.
6. Bowls
Prepare three shallow bowls for the almond milk mixture, flour mixture, and breadcrumbs.
7. Saucepan
You’ll need a saucepan to make the gravy on the stove. To make sure that the gravy won’t stick to the pan, use non-stick or cast iron.
Step-By-Step Instructions
1. Pound The Meat
Place the chicken breast between two pieces of plastic wrap. Using the meat mallet or rolling pin, beat the meat until it’s flattened. This process will help the meat cook quickly and more evenly.
2. Prepare The Dredging Mixtures
In a shallow bowl, whisk the flour with the spices and seasonings. In a separate bowl, beat the egg together with the hot sauce, egg, and almond milk. Place the breadcrumbs in another bowl.
3. Season The Meat
Season the chicken breast with salt and pepper. Let it stand for 5 minutes to absorb the flavor.
4. Dredge The Meat
The sequence is to dredge the meat on the flour mixture then to the almond milk mixture and breadcrumbs. When you dredge the meat in the flour mixture, shake it a little to remove any excess.
Let the dredged meat stand for 10 minutes.
5. Cook In The Air Fryer
Put the meat in the preheated air fryer basket. Coat the meat with the cooking spray and cook for eight minutes at 400 degrees Fahrenheit. Flip the steak halfway through and lightly spray the other side to make both sides crispy.
6. Make The Gravy
While waiting for the chicken steak to cook, make use of the time to create the gravy. In a saucepan, melt the butter and combine the flour. Cook over low heat then add the salt and pepper, continuously whisking.
Turn up the heat to medium-low and slowly add the milk. Whisk occasionally for 5-8 minutes or until thick.
7. Serve And Enjoy
Once the chicken steak is done, pour the gravy over it. You can serve it with your favorite side dish. My favorite is roasted potatoes.
Additional Pro Tips
Never overcrowd the air fry basket with the chicken pieces. Give them space (about 5 inches on all sides) to allow the hot air to cook the meat and make a crispy outer layer you desire.
Grease the air fry basket to prevent the food from sticking.
Don’t put thick breading on the chicken. Doing so won’t cook the chicken through.
Final Thought
Air fryer chicken fried steak is a great addition to your Keto and Paleo diets. It’s rich in protein but low in calories since you’re using a little amount of cooking oil. Just remember our tips and you can impress anyone with this new recipe.
I found that cooking in the air fryer isn’t that hard. You only need to push some buttons and you can enjoy frying without the splattering oil. If you like this article, please share and comment below.
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