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Chicken cracklings are incredibly easy to make, delicious and are virtually zero-carb. In fact, most of the pleasure of eating roast chicken comes from the crispy and flavourful skin.
If you often make shredded chicken and chicken stock like I do, making chicken cracklings is a great way to use the skins.
They go great with dips such as Guacamole or Marinara sauce. My favourite way to use them is as "croutons" in salads and soups. Chicken cracklings are also perfect for those who can't eat pork cracklings!
Note: Nutrition values are estimated, the fat & protein content may vary.
Hands-on Overall
Serving size 1 oz/ 30 g cracklings
Nutritional values (per serving, 1 oz/ 30 g cracklings)
Net carbs0 grams
Protein4.5 grams
Fat12 grams
Calories126 kcal
Calories from carbs 0%, protein 14%, fat 86%
Total carbs0 gramsFiber0 gramsSugars- gramsSaturated fat3.3 gramsSodium23 mg(1% RDA)Magnesium4 mg(1% RDA)Potassium48 mg(2% EMR)
Ingredients
- chicken skins from at least 2 chickens, ideally 3-4, weight varies based on size
- Optional: seasoning of choice: salt, pepper, paprika, garlic or onion powder, chili powder, dried herbs, etc.
Instructions
- Preheat the oven to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional). Line a baking sheet with a parchment paper and have another piece of parchment paper ready to cover the chicken skins.
- First, you'll need to skin the chicken. Loosen the skin by placing your fingers underneath and gently lifting it up. Make shallow cuts round the joints where the wings and drumsticks are attached to the body and lift / peel the skin off.
- Remove the skin from the breast and the back of the chicken and cut as needed. I usually freeze the skin until I have just enough to make the cracklings - use skin from 2-4 chickens at a time. If you store the skins ion the freezer, defrost and pat-dry before making the cracklings.
- Then, remove the remaining skin from the thighs and wings. You won't be able to remove all the skin from the wings - that's fine. Use the skinned chicken for making soups, chicken stock, shredded chicken or for roasting.
- Pat dry the skins using a paper towel. Lay the skins on the parchment paper in a single layer, season with salt and spices to taste and top with another piece of parchment paper. This will help the skins get crispy without burning. Place in the oven and bake for 30-45 minutes or until golden brown and crispy. When done, there will be excess fat on the parchment paper - you can probably reuse it but I just bin it.
- Try with Guacamole, Marinara sauce, soured cream or your favourite cheese dip.
Ingredient nutritional breakdown (per serving, 1 oz/ 30 g cracklings)
| Net carbs | Protein | Fat | Calories |
|---|
| Chicken skins - used for cracklings |
| 0 g | 4.5 g | 12 g | 126 kcal |
| Total per serving, 1 oz/ 30 g cracklings |
| 0 g | 4.5 g | 12 g | 126 kcal |
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