Perfectly Crispy Fried Chicken
This Crispy Fried Chicken delivers 68g protein and 1141 calories per serving, one of the highest-protein single-item meals in our library. Quick-preps 6 servings on the stovetop for efficient batch cooking. Reserve this for training days or high-calorie phases when you need significant protein volume without splitting across multiple dishes.
Ingredients
- •Chicken Thigh, Boneless Skinless(1361g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •1 tablespoon plus 1½ teaspoons kosher salt
- •Egg, Whole, Large
- •Buttermilk, Cultured, Low-Fat(600g)
- •Flour, All-Purpose, White(1200g)
- •Garlic powder(45g)
- •Cayenne Pepper, Ground(10g)
- •1 tablespoon plus ¼ teaspoon freshly cracked black pepper
- •Vegetable oil
- •Pickles, Spicy, Canned
Instructions
- 1Season the chicken all over with 1 teaspoon of the salt.
- 2In a shallow bowl, beat the eggs with the buttermilk. Whisk in 1½ cups of the flour, 1 tablespoon of the garlic powder, 1 teaspoon of the cayenne pepper, ½ teaspoon of the salt, and ¼ teaspoon of the black pepper to combine. In a separate shallow bowl, stir together the remaining 3½ cups flour, 2 tablespoons garlic powder, 1 tablespoon each salt and black pepper, and 1 teaspoon cayenne. Add the chicken to the buttermilk mixture and toss to coat well.
- 3Set a cooling rack inside a rimmed sheet pan.
- 4Attach a deep-fry thermometer to the side of a large, heavy pot. Add the vegetable oil to the pot over medium-high heat. Once the oil reaches 325°F, working with one piece at a time, begin removing the chicken from the wet mixture, allowing any excess to drip off. Roll it through the dry mixture, pressing to adhere. Carefully add the chicken to the hot oil, 2 to 3 pieces at a time, and cook, turning halfway through, until deep golden brown and the internal temperature of the chicken reaches 165°F on an instant-read thermometer, 10 to 12 minutes. Transfer the chicken to the cooling rack to cool. Repeat with the remaining chicken, allowing the oil to return to 325°F between batches.
- 5Arrange the fried chicken on a platter. Serve with spicy pickles if using.
Nutrition — Per Serving
1141
calories
68g
protein
22g
fat
- Carbohydrates
- 164g
- Saturated fat
- 5.4g
- Sodium
- 255 mg
- Dietary fiber
- 6.5g
6 servings per batch · ~536g each
Macro data sourced from USDA FoodData Central
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How much protein does Perfectly Crispy Fried Chicken have per serving?
Each serving contains 68g of protein and 1141 calories, with 22g fat and 164g carbs. This high carb count makes it a solid post-workout meal when you need to refill glycogen stores alongside a full protein serving.
How long does Perfectly Crispy Fried Chicken take to make?
This recipe has quick prep time and batch-makes 6 servings at once, spreading the stovetop cooking across multiple meals for the week. You're front-loading the cooking work but getting 6 ready-to-eat dinners out of one session.
Is Perfectly Crispy Fried Chicken good for muscle gain?
At 68g protein per serving, this recipe supports muscle gain phases, though the 1141 calories per serving makes it better suited for gaining phases where you're in a caloric surplus. The high carbohydrate content fuels intensity during training.
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