Keto Chicken Fried Steak with Cauliflower Gravy

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  • prep time

    prep time

    20 min

  • cook time

    cook time

    25 min

  • ready time

    ready time

    45 min

Keto Chicken Fried Steak with Cauliflower Gravy

30 ratings

Nothing says Southern comfort food like Chicken Fried Steak and Gravy! Did you know that traditional recipes for this dish can call for up to two cups of wheat flour?! Instead, enjoy this Keto recipe that only has 5 net carbs per serving. Cube steak is typically made from round steak (the rump of the beef) that is mechanically tenderized, making an otherwise tough cut of beef more tender. These cube steak cutlets are crusted with almond flour, ground up pork rinds, and then pan-fried. The steaks are paired with a rich and delicious cauliflower gravy guaranteed to please the entire family. The steak and gravy are served over arugula but would also be great with roasted broccoli, asparagus, or additional cauliflower.

Why is the recipe called chicken fried steak when there is no chicken in the recipe?

A breaded piece of round steak is called "chicken fried" not because it uses chicken, but because it refers to the style of cooking used to prepare it. The tenderized piece of steak is fried like that of fried chicken in that it is dredged in seasoned flour and egg for the coating and then fried in oil.

  • Net Carbs

    3.8 g

  • Fiber

    2.9 g

  • Total Carbs

    6.7 g

  • Protein

    49.4 g

  • Fats

    45 g

629 cals

Keto Chicken Fried Steak with Cauliflower Gravy

#1 Low Carb & Keto Diet App Since 2010

Track macros, calories, and access top Keto recipes.

Download on the App Store
Get in on Google Play


  • Cube Steak

    Cube Steak

    4 small steak

  • Almond Flour Finely Sifted by Blue Diamond

    Almond Flour Finely Sifted by Blue Diamond

    9 tablespoon

  • Cauliflower


    2 cup

  • Salt


    ¼ tbsp

  • Garlic Powder

    Garlic Powder

    ½ tsp

  • Paprika


    ¼ tsp

  • Spices Onion Powder

    Spices Onion Powder

    ½ tsp

  • Water


    ⅓ cup

  • Cream


    ¼ cup

  • Lemon Juice Raw

    Lemon Juice Raw

    1 teaspoon

  • Butter


    6 tablespoon

  • Sea Salt & Pepper Pork Rinds by Epic

    4 serving

  • Raw Egg

    Raw Egg

    1 large

Recipe Steps

steps 10

45 min

  • Step 1

    Gather all of your ingredients so you are ready to cook. Pat the cube steaks dry with a paper towel.
    Step 1
  • Step 2

    Remove the tough core of the cauliflower and chop it into florets.
    Step 2
  • Step 3

    Place the cauliflower into a pot and fill it with water so water just covers the tops. Heat the stovetop to medium high heat until the water begins to boil, then reduce the heat to medium low and cover with a lid. Simmer for about 20 minutes, or until cauliflower is soft.
    Step 3
  • Step 4

    While the cauliflower is cooking, grind the pork rinds in a high speed blender for a few seconds until they turn into a powder.
    Step 4
  • Step 5

    Mix the pork rind dust and almond flour together in a pyrex container. In another container, beat the egg. Season the steaks on both sides with ¼ tsp. each of salt, garlic powder and paprika.
    Step 5
  • Step 6

    One at a time, dip the steaks into the egg wash, and then into the flour. Press the flour into the steaks if needed.
    Step 6
  • Step 7

    Melt 3 Tbsp. of butter in a large pan over medium high heat. Once the butter has melted and started to bubble, move the pan around so that butter covers all inches of it and add the steaks in one at a time.
    Step 7
  • Step 8

    Allow the steaks to sear undisturbed for about 1 minute, then flip them over. When flipping them over, make sure that melted butter is distributed across the pan so the flour won’t separate from the steak. After another minute, continue to flip the steaks every 30 seconds or so until they reach your desired doneness. Carefully remove the steaks from the pan and remove the pan from the heat.
    Step 8
  • Step 9

    Give the cauliflower a quick drain and blend it in a blender or food processor until smooth. In the same pan you cooked the steaks in, melt the remaining tablespoon of butter over medium heat. Once melted, add the cauliflower puree to the pan and scrape all of the browned bits off the bottom of the pan with a spoon. Add ⅓ cup of water or broth and ¼ cup of cream or coconut milk to the pan, along with ¼ tsp. each garlic powder and onion powder. Heat over medium low heat, stirring occasionally, for 2-3 minutes. Add the lemon juice while it is cooking.
    Step 9
  • Step 10

    Remove the gravy from the stove top and add salt to taste. Add a cup of arugula to a plate, and top with a steak and ¼ of the gravy. Enjoy!
    Step 10

Comments 30

  • Sunnysmiles

    Sunnysmiles a year ago

    Excellent they loved it

    • Sam

      Sam 2 years ago

      I enjoyed this recipe. Added some hot sauce to the egg mixture. And I fried it in some oil because my butter burns quickly. The cauliflower purée was so good. Even the non-keto folks liked it!

      • Leezer77

        Leezer77 3 years ago

        I had such high hopes but I can’t fake it. This is awful!

        • SuperRadish366577

          SuperRadish366577 3 years ago

          Are you sure a 3.5 oz serving has 49 g of protein? That sounds high.

          • Anonymous

            Anonymous 3 years ago

            I made this tonight, I used chicken breast (didn't have the beef) filleted and pounded out. I added additional pork rind powder to the 'gravy '. It was amazing even my hubby loved it. - have leftovers for tomorrow. Will be making again!!!

            • Lissara

              Lissara 3 years ago

              I made this tonight and it is my favorite recipe I’ve made! It was soooo good. I added a little extra water and cream (2ish tablespoons) to the sauce. Also didn’t have salt and pepper pork rinds so I just added those to the breading. Seriously, so good. My husband really liked it too!!

              • Catfatburn

                Catfatburn 4 years ago

                I wanted to like this and the steak with the coating was okay, None of us cared for the gravy, too pasty Even after adding beef broth and more cream and even used the hand blender to try to liquefy more. It was really a texture thing for all of us. If I were to attempt this again I would just have mashed cauliflower and make a thinner carbless pan gravy with beef stock and heavy cream to thicken, no cauliflower.

                • Karey

                  Karey 4 years ago

                  Delish! A great take on a classic southern dish.

                  • Idgie23

                    Idgie23 4 years ago

                    Has anyone tried this in an Air Fryer?

                    • Cbaers

                      Cbaers 4 years ago

                      Try steaming the cauliflower, it has less moisture in it. Also could this be made with chicken breasts?

                      • go2rebecca

                        go2rebecca 4 years ago

                        I always use chicken with this recipe and it is wonderful!

                    • PepeZalba

                      PepeZalba 4 years ago

                      Am I reading wrong? It says chicken but it's pork recepy?

                      • IneffableAvocado889785

                        IneffableAvocado889785 3 years ago

                        CFS is American name- i think it originally comes from German "Wiener Schnitzle" Instead of cauliflower gravy i would add butter and milk to the drippings, thicken with xanthan gum.add some seasoning. I would rather have cauliflower mash potatoes with it.

                      • CEA

                        CEA 4 years ago

                        It’s beef steaks with a “chicken fried” coating. It’s an American thing.

                    • Jc

                      Jc 4 years ago

                      The Recipe has almond flour but the directions have pork rinds. Would the almond flour be higher in carbs?

                      • lisamyers83b63d

                        lisamyers83b63d 4 years ago

                        You combine the pork rinds and almond flour to make the breading.

                    • KateCol

                      KateCol 4 years ago

                      WOW! Loved this dish! I flipped the steaks too soon, feel it should sear a little longer on each side, maybe 2 min, then flip every 30 seconds for crispier crust. I added a little parm to the breading, and it was good, but may skip it next time to see if it turns out more crispy. The gravy was a pleasant surprise! Used some chicken bullion powder, water and cream, and it was delicious. I may try beef bullion next time, and there will definitely be more than one “next time”!

                      • Ashleyhitt

                        Ashleyhitt 4 years ago

                        This turned out soooo good!!! Will definitely make again!

                        • Panthergyrl77

                          Panthergyrl77 4 years ago

                          Very tasty!

                          • Krissy235

                            Krissy235 4 years ago

                            No pork rinds in ingredients list.

                            • Mollie45

                              Mollie45 4 years ago

                              I looked over them also. They are listed right after the butter, and before the egg. Hope this helps!

                          • Kaywilla

                            Kaywilla 4 years ago

                            Made tonight and it’s very good! It’s my first time using poring rinds and almond flour to fry. I was afraid the steaks would have a mushy texture but they didn’t! I doubled the steak portion so we would have left overs. I cooked the first batch too fast but cooked the second batch low and slow turning every 30 secs as the recipe instructs and they turned out perfect! Will definitely make again. Gravy was great too!

                            • Dolores

                              Dolores 4 years ago

                              This was a tasty dish, but I would make a suggestion to help keep the breading on the meat easier. Heat oven to 350 degrees. Cook as the recipe says by frying the first side and turn over in fry pan, then place the fry pan in the oven (I covered my handle with foil) and cook long enough to finish cooking. Much easier to cook this way. I drained my on a wire rack after taking out of the oven.

                              • Giggy

                                Giggy 4 years ago

                                What can I use instead of pork crackle

                                • Jetcityman

                                  Jetcityman 4 years ago

                                  Almond flour and hemp hearts

                              • bitten83022169

                                bitten83022169 5 years ago

                                What are the carb counts and such without the cauliflower gravy?

                                • Jenn

                                  Jenn 5 years ago

                                  I am goi g to try this soon. I think I will prepare a large batch of the breaded cutlet and freeze some for a quick meal.

                                  • Tiltonc46

                                    Tiltonc46 5 years ago

                                    My grandson thought it was great! He's 15 and a bit of a Baby Huey; 6 foot tall and 235 pounds. I thought it was good, a little salty (my fault using garlic salt and not powder). I enjoyed my cauliflower gravy which used 2/3 cup of coconut milk (no water). The wife liked it but found it too salty also. Next time it will be better.

                                    • Jan

                                      Jan 4 years ago

                                      That is so cruel to call your grandson a Baby Huey! I was called that as a child, and it took me 50 years to finally get past that self image!

                                  • Tuwanda40

                                    Tuwanda40 5 years ago