Keto Salt and Pepper Squid

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Keto Salt and Pepper Squid is an old favourite of mine and now I can still have it and love it!  

1 find using a whey protein isolate in any fried foods gives you a light crispy texture, it is almost the perfect substitute for a rice flour for this very reason. This is a lightly spiced and delicate this is a fab version of a food we all thought was “bad” for us. Keto Salt and Pepper Squid is so easy to make.

One of the most surprising things I found about squid is that it actually has 3g of carbs per 100g.  Wow!  This was a bit of a surprise to me. Did you know that seafood contains carbs?

I love to eat my seafood with the most delicious salad that you can pick up in the sushi bars, or fish markets.  If you haven’t yet tried the seasoned seaweed salad it is a must in my opinion. So seriously addictive I love to have it with a squid salad. 


This is a very simply recipe with one very important ingredient. I often get asked about substituting whey protein isolate. I have no idea why those of you following the ketogenic diet always ask it but it is easily my most often asked question every single day. Whey protein isolate is “mostly” a zero carb ingredient that provides structure and stabilises baked goods and also creates a crispy crumb on anything when fried or baked. In this particular recipe you can substitute almond meal if you wish but it will not be the same. Almond meal is not as fine and tends to fall off. The fat in the almond will make the crumb darker as it will brown faster in the oil, and it will add carbs.

  1. Scoring the squid – make sure not to cut all the way through the squid. Using only the very tip of a sharp knife slice lightly through the squid flesh.
  2. Mix batter ingredients 
  3. Mix together seasonings
  4. Heat oil and dredge squid in both the batter then the seasoning
  5. Fry for 2 minutes until lightly golden and remove

A batter can be omitted in favour of just a seasoning mix combined with whey protein isolate. This will give a lighter texture and crumb.

This recipe is included in 365 meal plans.  If only cooking for yourself just decrease the serving size with the sliding scale, and it will recalculate your ingredients.





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Mad Creations Salt & Pepper Squid

Keto Salt & Pepper Squid

OH yes! Salt and Pepper squid is the bomb and this recipe works so well!
4.75 from 4 votes!
Prep Time: 15 mins
Cook Time: 5 mins
Total Time: 20 mins
Course: Lunch and Dinner
Cuisine: Australian Keto
Recipe Category: Low Carb
Calories: 119kcal
Author: Megan Ellam
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Servings: 4 serves
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  • 400 g squid tubes about 2 large
  • 1 egg
  • 3 tbsp whey protein isolate WPI
  • 3 tbsp baking powder
  • 2 tsp sea salt
  • 1 tsp smoked paprika
  • 1 tsp Himalayan salt
  • ½ tsp white pepper ground
  • ½ tsp black pepper ground
  • 1 tsp pink peppercorns ground
  • 400 g coconut oil for frying

To serve

  • ½ baby cos lettuce
  • lemon wedges
  • tartare sauce
  • seaweed salad available from sushi bars or fish markets


  • Slit open one side of the squid tubes and gently score the insides with the tip of the knife in a diamond pattern, being careful to not slice all the way through.
  • Cut scored tubes into large 2 – 4cm strips.
  • Pat the squid dry with paper towel to remove any excess moisture.
  • Combine WPI, egg, baking powder and sea salt in a large bowl with ½ cup of water and reserve.
  • In a separate bowl combine paprika, Himalayan salt, white and black pepper, and pink peppercorns.
  • Heat coconut oil in a medium sized saucepan over high heat until a temperature of 180 ̊C is reached.
  • Quickly dip pieces of squid into batter, sprinkle with seasoning salt, and gently lower into hot oil.
  • Work in batches, removing each piece of squid after a minute or so when batter has gone lightly golden brown.
  • Place cooked squid on paper towel. Repeat until all squid is cooked.
  • Season with remaining seasoning.
  • Serve with lettuce, lemon wedges, tartare and seaweed salad.


Salt and pepper squid is also fabulous served cold in salads.
If you like it a little spicy use some chilli powder, chilli flakes, or ground Sichuan peppers

Your Own Notes


Serving: 1serve | Calories: 119kcal | Carbohydrates: 4g | Protein: 17g | Fat: 2g | Saturated Fat: 0g | Cholesterol: 273mg | Sodium: 1812mg | Potassium: 1181mg | Fiber: 0g | Sugar: 0g | Vitamin A: 340IU | Vitamin C: 4.7mg | Calcium: 428mg | Iron: 1.7mg | Net Carbs: 4g
Tried this recipe?Mention @meganellam or tag #madcreations!

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