How to Pan Fry the Grain Free Way – Eat Fat Lose Fat

How to Pan Fry the Grain Free Way

I'm eating many less grains now on the Eat Fat Lose Fat plan, and having great results! This pan frying technique uses two kinds of coconut and is a great way to pan fry protein that is thin and that cooks quickly, such as seafood or chicken tenders pounded thin, or even beef or lamb's liver. This time I used it with oysters, and they were very tasty, especially with the homemade tartar sauce!

When one uses coconut flour (substituting for wheat flour) and unsweetened desiccated coconut flakes (substitutes for cracker crumbs or cornmeal), the different textures satisfies what we would normally expect from a ‘pan fried' meal. Coconut flour alone will produce a nice result, but the two together are perfect and much more crispy!

Next time I will try using this method to make healthy chicken tenders for my teens, as they really miss the nuggets from the store that I never buy anymore.

Tips for making Pan Fried Chicken or Seafood

  • I found that it's better to season your chicken or seafood well and THEN dip it in the coconut flour. The seasonings don't tend to mix well with the coconut flour.
  • When pan frying don't crowd the pan or your seafood or chicken won't turn out crisp
  • Fry at a lower temperature than you would with wheat flour covered meat, as coconut will burn more easily than real breading.
  • If the outside of your chicken/seafood is perfect but you're afraid it's not cooked enough, don't risk trying to fry longer – put in a 350 degree oven to finish cooking.

Pan Fried Oysters, Shrimp, Chicken, or Liver


Serves 2 – 4 depending on protein used


  • 12 medium size oysters or raw large shrimp (prawns – tails removed), 4 chicken tenders (pounded thin), or 1/2 pound liver (about 1/2 inch thick)
  • 1/2 cup coconut flour (or more)
  • 2 eggs, beaten and seasoned with salt
  • 1/2 cup (or more) unsweetened, dessicated coconut (not shreds unless you're ok with bigger pieces)
  • 3 Tablespoons (more if needed) butter, ghee, or coconut oil
  • celtic sea salt & pepper and any other seasoning you like (cayenne, garlic powder, onion powder)


  1. Season your protein with salt, pepper, other seasonings if desired on all sides.
  2. Dredge your protein in coconut flour.
  3. Dip the protein in the beaten egg mixture.
  4. Dredge the protein in the coconut flour again (this gets messy but it's worth it!)
  5. Let the protein rest (at room temperature) for at least ten minutes or up to one hour.
  6. Dredge your protein in coconut flour.
  7. Dip the protein in the egg mixture again.
  8. Dredge the protein in the unsweetened coconut. It won't stick perfectly and some may fall off, that's ok.
  9. In a cast iron or stainless steel pan, fry in the chosen fat on medium-high heat. Use tongs to turn the food. Seafood will usually take about 2 minutes per side, liver 2-3 minutes and chicken 3-4 minutes depending on thickness. Check the progress of the frying half way through to make sure it's not getting too dark. Flip early if needed and turn down the heat.
  10. Season again immediately after frying.
  11. If your crust is perfect but the meat is not done yet, just place the protein into a 350 degree oven for 5 – 10 minutes.
PAID ENDORSEMENT DISCLOSURE: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog.
Please Spread the Word!

Click Here to Leave a Comment Below

Leave a Reply:

FREE Keto Diet Tips & Recipes Delivered to Your Inbox