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prep time
15 min
cook time
25 min
ready time
40 min
Low Carb Copycat Popcorn Chicken Bowl
If you like good, ol’ fashioned fried chicken meals, you’ll be surprised at how similar this Keto version tastes compared to what you’re used to. The popular fried chicken drive-thru restaurant, KFC (Kentucky Fried Chicken), is the inspiration for this copycat popcorn chicken bowl recipe. You’ll be making the Carb Manager Keto Air Fryer Skinny Popcorn Chicken, which uses “the Colonol’s secret 11 herbs and spices”. Since you’re using an air fryer, this popcorn chicken has no skin and no breading, but it still comes out crispy. The chicken is served over a bowl of mashed “potatoes” made from cauliflower, a flavorful brown gravy, and a bed of sauteed celery instead of corn kernels. For meal prepping, you can store the entire finished recipe in a meal prep container in your refrigerator for up to 3 days. That’s right, just microwave the whole bowl together for a convenient Keto lunch or dinner. Don’t pass this delicious Keto recipe up!
What Are The KFC 11 Original Spices?
Technically, nobody actually knows what the “Colonol’s secret 11 herbs and spices” are. Supposedly, even the owners of the nearly 80-year old restaurant chain don’t know! According to the KFC family, the 11 original herbs and spices include salt, pepper, white pepper, thyme, basil, oregano, celery salt, mustard powder, paprika, garlic, and ginger. You’ll notice you use these seasonings in the Keto recipe available here!
I Don’t Own An Air Fryer
If you only have a stove available to you, don’t worry! You can still make this recipe without an air fryer, you just might not get the exact same crispy texture. If you’re going to cook the chicken on the stove, heat a non-stick pan on very high heat. Once the pan is hot, then you can cook your seasoned popcorn chicken. After you char the spices on the outside, you can lower the heat, cover the pan with a lid, and continue cooking the popcorn chicken until it’s done. This way, you still get a crunch on the outside and a juicy center in every bite.
Jessica L.
Net Carbs
5.5 g
Fiber
5.4 g
Total Carbs
11.1 g
Protein
30.3 g
Fats
23.7 g
364 cals
#1 Low Carb & Keto Diet App Since 2010
Track macros, calories, and access top Keto recipes.
Ingredients
Cauliflower
6 oz
Salt
0.13 tsp
Black pepper
1 dash
Garlic powder
0.13 tsp
Butter, unsalted
0.5 tbsp
Chicken Breast Boneless Skinless Raw
125 g
Olive Or Extra Virgin Olive Oil
0.25 tsp
Salt
0.13 tsp
White pepper, ground
0.25 tsp
Thyme, dried
0.13 tsp
Basil, dried
0.25 tsp
Oregano, dried
0.25 tsp
Celery salt
0.13 tsp
Mustard powder
0.13 tsp
Garlic powder
0.13 tsp
Paprika
0.25 tsp
Ginger, ground
0.13 tsp
Butter, unsalted
0.5 tbsp
Paleo Baking Flour
0.5 tsp
Chicken broth
2 tbsp
Salt
0.13 tsp
Black pepper
1 dash
Onion powder
0.13 tsp
Garlic powder
0.13 tsp
Thyme, dried
0.13 tsp
Butter, unsalted
0.5 tbsp
Celery
1 oz
Recipe Steps
steps 7
40 min
Step 1
Prepare the cauliflower by filling a pot with water and bringing it to a boil. Cut the cauliflower into one or two large pieces (about ½ small head for 1 serving), and add it to the water once it reaches boiling. Cook the cauliflower for 5-10 minutes until the thicker core in the center of the cauliflower is tender enough to pierce with a fork. Transfer the cooked cauliflower to a food processor, leaving any excess water behind to discard. In the food processor, blend the cauliflower with salt, pepper, garlic powder, and butter until you have your mashed “potato” base. Set the mash aside to keep warm for later.Step 2
While the cauliflower is boiling in Step 1, you can prepare the popcorn chicken. Turn on an air fryer and preheat it to 350 degrees for 5 minutes. While the air fryer is preheating, cut the chicken breast into 1-bite, “popcorn”-sized pieces - about 8 pieces for 1 serving. If it’s available to you, you may wish to use chicken breast that has already been cut into tenders, as this helps ensure your popcorn chicken pieces are even in size.Step 3
Add the pieces of chicken breast to a small mixing bowl, and drizzle the olive oil in. Quickly toss the chicken with olive oil. Then, toss the chicken a second time with the salt, white pepper, thyme, basil, oregano, celery salt, mustard powder, garlic powder, paprika, and ginger powder until the chicken is completely coated. Line your air fryer tray with parchment paper, if necessary, and arrange the seasoned popcorn chicken on it.Step 4
Cook the tray of popcorn chicken in the air fryer for 10 minutes. Then, flip or rotate the chicken and cook for an additional 5 minutes. To test for doneness, the outside of the chicken should have a crispy outside with golden-brown edges all around. You can cook for longer if necessary. When the chicken is done cooking, like the mash, leave it aside to stay warm for later.Step 5
To make the gravy, melt the second amount of butter in a small pan over low heat. Once it’s melted, stir in the paleo flour until it turns golden and frothy. Once the flour and butter start to bubble, stir in the chicken broth, salt, pepper, onion powder, garlic powder, and thyme. Keep the gravy on low heat, as it should quickly thicken. Once the gravy is done, arrange the mash from Step 1 in your serving dish. Then, pour the gravy over the mash.Step 6
Set your serving dish aside to quickly make the celery topping. In a clean pan, melt the third amount of butter. Thin-slice the celery and add it to the butter. Cook the celery over medium heat until the celery fries in the butter and lightly chars. Add the finished chopped celery on top of your mash with gravy.Step 7
To finish assembling your popcorn chicken bowl, top the mash with gravy and celery off with your air-fried popcorn chicken. If you have any leftover gravy in your pan from Step 5, you can pour it over the popcorn chicken. At your discretion, you may add additional toppings to your bowl. Shredded cheese, fresh herbs, or a dollop of sour cream are recommended.
