Keto Fried Chicken and Grits Recipe

Grits are a staple here in the south.  There is almost not a place around here where you can get a hot breakfast and not get a big bowl of grits on the side.  And yes, there are 2 nots in that sentence because Southern grammar is an odd thing.

Of course being keto, I don’t eat those grits but sometimes I would like to have a little something on the side, just so the Southern in me doesn’t fade away like all the fat on my body.  I already figured out how to make a keto Chicken Fried Steak with Cream Gravy so I knew this would be the next stop in my journey.

I knew hominy was out as a base so a little research and experimentation taught me that eggs mixed with beef broth made a great substitute.  The salt in the broth makes for a taste and texture very similar to the grits I was used to eating.  And of course, if I’m going to have grits, I might as well have some fried chicken to go with it.  I almost tried to figure out a good keto waffle recipe to go with this meal but decided it was too much trouble.  Although now that I am typing these words, chicken and waffles with a side of grits sounds really good so that might be in my future.

As always, if you decide to make this recipe, tag @MySugarfreeJrny on Instagram so I can see.  I’d love to check out what yo are whipping up!

Keto Fried Chicken and Grits Recipe
Recipe type: Dinner
Cuisine: Southern
Prep time: 
Cook time: 
Total time: 
Serves: 2 Servings
A delicious keto recipe for chicken and grits
  • Fried Chicken
  • Ingredients
  • 4 chicken legs
  • 1 cup coconut oil
  • 1 cup Parmesan cheese
  • 1 tsp salt
  • 1 tsp pepper
  • 1 egg
  • Grits
  • Ingredients
  • 4 Eggs
  • ¼ cup Beef Bone Broth
  • ½ Tsp Salt
  • ¼ cup butter
  • ¼ cup Cheddar Cheese
  1. Fried Chicken Instructions
  2. Heat up 2 inches of coconut oil in a skillet
  3. Mix one cup of parmesan cheese, 1 tsp of salt and 1 tsp of black pepper on a plate
  4. Whisk an egg on another plate
  5. Pat 4 chicken legs dry, roll in the parmesan mixture, roll in egg, then back into the parmesan mix
  6. Fry in skillet about 10 minutes on each side until internal temp of 165° is reached
  7. Grits Instructions
  8. Whisk together 4 eggs, ¼ cup beef bone broth, and ½ Tsp salt in a small bowl
  9. Melt ¼ cup butter in a small saucepan over medium heat
  10. Add egg mixture to sauce and whisk constantly to keep large curds from forming
  11. Once curds have formed, add ¼ cup of cheddar cheese to mixture and stir well until mixed evenly

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Sugar Free Chicken Parmesan with Parsley Recipe

Sugar Free Chicken Parmesan with Parsley Recipe


Ever since I decided to cut sugar out of my life, one of the things that has brought me the most joy is cooking.  We NEVER used to cook or if we did cook, it was just the simplest thing imaginable because we really didn’t know what we were doing.  I’ve had so much fun coming up with new recipes and experimenting with my food, I hope you like my latest creation as much as we did!

Recipe type: Dinner
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 2 Servings
A yummy recipe for Parmesan and parsley crusted chicken breasts
  • 2 Chicken Breasts
  • 2 Tbsp butter
  • ½ cup of Parsley, chopped
  • ½ cup of Parmesan, shredded
  • Salt to taste
  • Garlic Herb seasoning to taste
  1. Place chicken in small pan and place butter on top of chicken
  2. Cover with Parmesan Cheese
  3. Cover with Parsley
  4. Salt and use garlic herb seasoning to taste
  5. Cook at 350 degrees for 45 minutes


Chicken and Butter in Pan

First up, put your chicken breasts in a baking pan with a few pats of butter.  I chose a loaf pan because I wanted my pan to be the smallest it could be and still have room for the chicken to lay flat.

Parsley Chopped

Next up, I chopped about a 1/2 cup of parsley as fine as I could get it.

Raw Parmesan Chicken and Parsley

Now I’ve shredded a layer of parmesan cheese from a huge block I bought at Market Street.  I LOVE the cheese bar at that place.  Then I covered it with the parsley and added a little salt and a little McCormick garlic herb seasoning to spice it up a bit.  Then it’s into the oven at 350 degrees for about 45 minutes.

Cooked Parmesan Chicken and Parsley

Here’s what it looks like out of the oven.  The small pan kept the breasts sitting in the melted butter to they were incredibly moist and the parsley actually crisped up so it added a little crunch to the meal.

Plated Parmesan Chicken and Parsley

All that’s left is to put it on a plate with a few steamed carrots and okra and serve!  Yum Yum!