Keto Chicken Fried Steak — The Clean, Southern Comfort You Crave
- ketogenicfasting
- Apr 28
- 5 min read
Updated: Apr 29
At COMFORT KETO, we believe that few dishes embody true Southern comfort quite like our Keto Chicken Fried Steak. Chef Janine’s grass-fed ground beef steak is perfectly coated with crushed, hormone- and antibiotic-free pork rinds instead of flour. Served alongside velvety mashed cauliflower and rutabaga with bacon bits and seasonal vegetables (green beans or asparagus), this meal delivers hearty satisfaction — the perfect pairing with an ice-cold, low-carb beer.
Global Popularity:
Although Chicken Fried Steak is a true icon of Southern U.S. cuisine, its roots trace back centuries to Europe, particularly to the Austrian Wiener Schnitzel, introduced by German and Austrian immigrants during the 19th century. This beloved method of breading and frying meat blossomed in popularity throughout the American South between the late 1800s and early 1900s, especially in Texas and Oklahoma.
Across cultures and decades, the idea of tender meat encased in a crispy, golden crust resonates deeply. Italy's Milanesa, Austria's Wiener Schnitzel, Japan's Tonkatsu, Mexico’s Milanesa de Res and South American Milanesa –all slightly different variations of breaded filet of veal, chicken, pork or beef– are enduring examples of how different regions embraced and adapted this concept to their own traditions. Each version reflects its homeland’s flavors and customs, yet all share the same fundamental appeal.
The universally loved crispy texture, paired with the heartwarming, satisfying nature of these dishes, has made breaded and fried meats a global comfort food staple for over 150 years—and counting.
History of Chicken Fried Steak in the US South
Chicken Fried Steak was introduced to the continent by Italian immigrants during the 1860s.
During the 19th century, German and Austrian immigrants adapted their traditional Wiener Schnitzel to the ingredients available in the American South. Tenderized cuts of inexpensive beef—like cube steak—were battered and fried, creating a hearty, affordable meal that satisfied hardworking ranchers and families alike. The dish now called Chicken Fried Steak became a widespread culinary staple particularly in the cattle ranching regions of Texas and Oklahoma.
German immigrants began settling in Texas in the 1830s, primarily due to political and religious persecution in their homeland. The new arriving Germans clustered in ethnic enclaves; the majority settling across the south-central part of the state, particularly in the Hill Country, where many became farmers. They significantly influenced Texas culture, including food, music, language, and agriculture. As of 1990, about three million Texans considered themselves German in ancestry.
The Recognition:
The name for this dish, Chicken Fried Steak is most likely derived from the way the dish is prepared, very similar to frying chicken. Back in the day, the round steak, pork or chicken was coated in seasoned flour, then dipped in eggs, tossed in flour again, and placed in a deep fryer.
By the early 20th century, Chicken Fried Steak had solidified its place as a Southern comfort classic, served everywhere from farmhouse kitchens to roadside diners. Its cultural importance was officially recognized in 1988, when Oklahoma named Chicken Fried Steak—served with mashed potatoes, gravy, black-eyed peas, and fried okra—as the state’s official meal. Not to be outdone, Texas followed suit in 2011 by declaring October 26 as "Texas Chicken Fried Steak Day," celebrating the dish as a symbol of the state’s culinary and cultural heritage.
Today, Chicken Fried Steak’s popularity stretches far beyond its Southern roots. From small-town cafes and family-run diners to upscale modern Southern bistros, this iconic dish continues to capture hearts across America with its crispy coating, savory gravy, and comforting familiarity.
Chef Janine’s Keto Version
Chef Janine reimagines Chicken Fried Steak for a new generation by crafting a keto-friendly version without sacrificing authentic flavor. Using a perfect blend of crushed pork rinds, parmesan cheese and Italian seasoning instead of traditional flour batter preserves the beloved crispiness while removing carbs — a seamless blend of tradition and modern dietary needs.
Our keto Chicken Fried Steak features:
Grass-fed ground beef steak, hand-formed and seasoned—alternatively Chef Janine uses filet of veal, chicken, or pork upon request
Perfect blend of "crushed pork rinds" (aka Pork Panko), parmesan cheese and Italian seasoning (especially for Milanesa inspired keto recipe)
Mashed cauliflower and rutabaga with bacon bits—instead of mashed potatoes (35 gr of carbs per serving, no fiber)
Seasonal steamed vegetables (green beans or asparagus)—instead of traditional sides of corn or carby biscuits
Creamy keto gravy made from grass-fed butter and housemade bone broth
Chef's Recommended Variations:
Substituting seasonal vegetables (e.g., roasted Brussels sprouts)
Spicy version with jalapeño bacon gravy
🥩 Key Ingredients of the Keto Chicken Fried Steak
Ingredient | Nutritional Info | Health Impact |
🐖 Pork rind-crusted grass-fed beef patty | High protein, 0g carbs, omega-3 fats | Anti-inflammatory, satiating, supports lean muscle mass |
🥚 Free-range eggs (for dredging) | ~6g protein, ~70 calories/egg | Nutrient-dense and complete source of protein |
🧈 Grass-fed butter or tallow (for frying) | ~100 calories/tbsp, rich in CLA | Healthy fats, supports brain and hormone health |
🥦 Cauliflower-rutabaga mash | ~6g net carbs/serving | High fiber, low glycemic, supports gut health |
🥓 Creamy bacon gravy (with almond flour and cultured cream) | ~1–2g carbs/tbsp | Probiotic-rich, low-carb, gut-friendly fats |
Key Differences Between Traditional vs. Keto:
Category | Traditional Version | Chef Janine’s Keto Version |
Breading | White flour | Pork rinds |
Side Dish | Mashed potatoes | Cauliflower-rutabaga mash |
Carb Count | ~40g+ per serving | ~6g per serving |
Serving Suggestions and Storage Tips by the Chef:
Serve steaming hot and freshly fried, plated individually or as a hearty family-style platter. Garnish with parsley and serve with warm keto gravy on the side.
Refrigeration: Store leftovers in airtight containers at 36F for up to 4 days.
Freezing: Freeze individual portions wrapped in parchment and stored in freezer bags for up to 1 month.
Reheating: Oven bake at 350°F for 10–12 minutes to restore crispiness.
Drink Pairing Suggestions by the Chef:
Best Pairings:
Ice-cold low-carb beer (e.g., Michelob Ultra)
Monk fruit sweetened iced tea with lemon
Sparkling water with a slice of lime
"You can take the boy out of Texas, but you can't take Texas out of the boy — especially when Chicken Fried Steak's on the table." — Matthew McConaughey
If you’ve ever craved the warm, crispy, savory satisfaction of a classic Chicken Fried Steak—but without the heavy carbs and processed ingredients—Chef Janine’s keto version is your answer. Crafted with 100% natural, wholesome, and health-benefiting ingredients, this is not just a guilt-free indulgence—it’s quite possibly the best Chicken Fried Steak you’ll ever eat. At COMFORT KETO, we invite you to experience Southern comfort food reimagined for your well-being.
Don’t miss out—taste the difference that God's untainted, natural, clean, ketogenic ingredients make. Stay updated on when this delicious dish will be on the menu by visiting our website: www.myketopal.com.
Bon Appétit!
Chef Janine
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