Rye Fried Chicken

Jennifer Caryn Brand Nutrition, Four Ingredient Fried Chicken

Recipe alert! I call this da boom chicken (don't ask).


  • Chicken thighs (boneless and skinless)

  • 1 egg

  • Rye flour - NOT GLUTEN FREE (can substitute a gluten free flour)

  • Avocado oil

  • Salt

  • Pepper


  • Beat egg

  • Dip chicken in egg

  • Roll in flour (add salt and pepper to flour to taste)

  • Place in hot oil

    • Avocado oil is my preference, and is better for higher heat cooking than some other fats, including olive oil, because it is more heat stable, which means it doesn't break down and create dangerous compounds as readily as olive oil can

  • Fry til brown and crispy

  • Eat

Disclaimer: In addition to the creation of dangerous compounds from the fat/oil used, frying meat can lead to the formation of AGEs, which can cause oxidative stress and inflammation (linked to all sorts of chronic disease). Using a lower cooking temp (did these on medium), and adding acid (lemon juice) can help reduce AGEs formation. 

So... enjoy, take cautionary measures, and don't eat this daily. 

Info on AGEs: 


Jennifer Caryn Brand

Jennifer Brand, MPH, MS, CNS is a clinical nutritionist specializing in childhood skin rashes like eczema, food allergies and sensitivities, and gut problems. Jennifer helps her clients resolve imbalances, nourish their bodies, restore their health, and beat chronic symptoms and health problems.