Fried foods are delicious and almost everyone loves them, but they have a reputation for being unhealthy. That reputation is based on the fear of fat and a history of fried foods being made as cheaply as possible in places like chain restaurants, street fairs, and carnivals. The great news from a keto perspective is that fat is our friend, so the only reason to fear fried foods is poor quality, overused oils, and cheap ingredients that are high in carbs and low in nutritional value.
Many cuisines contain fried foods that are wholesome, delicious, and a treasured part of the food culture, without negative associations or fear of fat. The simplest way to ensure the quality of the fried foods you eat is to fry your own. Frying at home means having complete control over the quality of the fried foods you consume and is well worth a little extra effort.
Deep fat frying and pan frying are often discussed interchangeably but they are two different cooking techniques. Deep frying means to cook a food completely submerged in hot fat. When properly done, deep fat frying results in a crisp, crunchy exterior and a juicy, tender, flavorful interior. Pan frying or shallow frying refers to cooking a food in an inch or two of hot fat in a frypan. Pan frying works well for more delicate foods, like fish filets. Pan frying results in a lightly crisp product.
Deep frying takes a bit more finesse so here are some tips on becoming a fry master at home, so you can make delicious keto friendly fried goods to make any occasion special.
Follow these guidelines, experiment, and have fun and soon you’ll be frying delectable foods with ease.
There is no reason not to fry at home, but every home cook should have a first aid kit and a portable fire extinguisher appropriate for grease fires on hand in case of emergency.
Regulating the temperature of hot fat, using stable fats, and following the recommended guidelines for frying are good ways to stay safe, but being prepared for the unexpected is part of being a smart cook. If you don’t have a fire extinguisher available, covering the pot of grease with a tight-fitting lid to cut off the oxygen to the fire is the next best choice.
For small fires, baking soda poured directly on the flames can smother the fire. Never use water to put out a grease fire—it will only spread the fire. Don’t try to smother the fire with a towel or fabric as these can easily catch on fire and burn you too. When in doubt, get away from the fire and call for help from a safe place.
Taffy Elrod is a chef, cooking instructor, and recipe developer with a passion for making good food accessible to everyone. Born into a family of artists and cooks, she learned early on that food was a powerful medium for creation and change. She has been creating Keto Chow recipes since 2018 and also shares her favorite tips and tricks with Keto Chow blog readers to make their keto cooking and baking more successful and enjoyable. She lives in New York’s Hudson Valley with her husband Pizza Man, and their rescue cat Kit-Kat.