Chicken Tacos: Keto-Friendly Mexican Delights

Chicken tacos are a popular dish, but are they keto-friendly? The answer is yes! Chicken tacos can be made keto by using low-carb ingredients and alternatives for the shell. For example, you can use lettuce wraps, cheese taco shells, or keto-friendly tortillas. The filling for keto chicken tacos typically includes shredded chicken, avocado, salsa, and various toppings such as cheese, sour cream, and cilantro.

Chicken taco shells made from cheese

Chicken tacos can be made keto by using a variety of low-carb substitutes for the tortilla. One option is to use a lettuce wrap instead of a tortilla. Another option is to make taco shells out of chicken or cheese.

Ingredients:

• 1 (12.5 fl oz) can canned chicken breast (such as Trader Joe's®)
• 1/2 cup shredded smoked Cheddar cheese
• 1 teaspoon taco seasoning mix, or more to taste

Instructions:

• Preheat the oven to 350 degrees F (175 degrees C). Line a baking sheet with parchment paper.
• Drain the canned chicken thoroughly, removing as much moisture as possible. Spread the chicken on the prepared baking sheet.
• Bake in the preheated oven until dried, about 10 minutes.
• Transfer the chicken to a bowl. Increase the oven temperature to 500 degrees F (260 degrees C).
• Mix eggs, Cheddar cheese, and taco seasoning into the chicken.
• Scoop 4 even mounds of the mixture onto the same baking sheet. Flatten into tortilla-sized circles.
• Bake in the preheated oven until set, 8 to 10 minutes.

You can also make keto taco shells using baked Cheddar cheese. Here is a recipe:

Ingredients:

2 cups shredded Cheddar cheese

Instructions:

• Preheat the oven to 400 degrees F (200 degrees C). Line two baking sheets with parchment paper or silicone mats.
• Wrap the handle of a wooden spoon with aluminum foil. Balance it between two tall cans.
• Spread the Cheddar cheese on the prepared baking sheets into four 6-inch circles placed 2 inches apart.
• Bake in the preheated oven until the cheese melts and is lightly browned, 6 to 8 minutes.
• Cool for 2 to 3 minutes. Lift with a spatula and drape over the wrapped wooden handle to make a taco shell shape.
• Cool until set, about 10 minutes.

Chicken breast vs chicken thighs

Chicken tacos can be made keto-friendly by using lettuce wraps instead of tortillas. Chicken is a good source of lean protein, and keto tacos can be made with chicken breasts or chicken thighs.

Chicken breast and chicken thighs are two popular cuts of chicken, but which is better? Well, it depends on your preferences and how you plan to cook it. Here is a detailed comparison of the two:

Taste and Texture

Chicken thighs are known for their dark meat, which some people prefer for its richer, more intense flavour. The higher fat content in thighs makes them juicier and more challenging to overcook compared to chicken breasts. Chicken breasts, on the other hand, are leaner and have a milder taste, making them a good choice for those who prefer white meat or want to use the chicken as a minor part of a dish.

Nutrition

When it comes to nutrition, both cuts of chicken are good sources of lean protein. However, they differ in their fat and calorie content. Chicken thighs are higher in total and saturated fat, with a 3-ounce skinless portion containing 9 grams of total fat and 3 grams of saturated fat, compared to 3 grams of total fat and 1 gram of saturated fat in the same amount of skinless chicken breast. Chicken thighs also have slightly more calories, with 170 calories per 3-ounce serving compared to 140 calories in chicken breast.

Cooking Considerations

Chicken thighs are more forgiving when it comes to cooking times due to their higher fat content, making them less likely to dry out. Chicken breasts, however, can quickly go from tender to dry if cooked for too long. Thighs are also typically sold with the skin on, which can add flavour and moisture to your dish.

Cost

Chicken thighs are generally cheaper than chicken breasts, making them a more budget-friendly option. Additionally, when you buy bone-in thighs, you can save the bones to make stock, further stretching your dollar.

In conclusion, both chicken breast and chicken thighs have their advantages and can be used interchangeably in many recipes, including keto chicken tacos. Chicken thighs offer richer flavour and are more forgiving to cook, while chicken breasts are leaner and lower in calories. Ultimately, the choice between the two comes down to personal preference and how you plan to incorporate them into your meal.

Crockpot chicken tacos

Ingredients:

• Chicken breasts
• Chicken broth
• Taco seasoning
• Toppings: shredded cheese, sour cream, cilantro, avocado, chopped tomatoes, etc.
• Salsa
• Cream cheese

Method:

• Put the chicken breasts and chicken broth in the slow cooker.
• Cook on low for 4-5 hours or on high for 2-3 hours. Check that the chicken is at least 160°F with a meat thermometer.
• Remove the chicken to a large bowl. Save 1/2 cup of the cooking liquid and discard the rest.
• Add the reserved cooking liquid and the cream cheese, salsa, and taco seasoning to the crock pot. Turn to high. Whisk until the cream cheese has melted.
• Shred the chicken. Add back to the sauce in the crockpot. Serve with optional toppings.

Tips:

• Use your favourite fresh salsa!
• Chicken thighs are more tender and flavorful than chicken breasts.
• Use a homemade or natural taco seasoning mix.
• Add some cilantro and lime!

Chicken toppings and seasoning

Chicken is a versatile meat that can be seasoned in many ways to make it keto-friendly. Here are some ideas for chicken toppings and seasoning to take your keto chicken tacos to the next level:

Toppings

• Avocado
• Sour cream
• Cilantro
• Cheese (shredded cheddar, smoked cheddar, or any variety you prefer)
• Chopped tomatoes
• Onions
• Lettuce
• Jalapenos
• Lime juice
• Salsa
• Greek yoghurt
• Mayonnaise
• Olive oil
• Black olives
• Black beans
• Rice

Seasoning

• Taco seasoning (store-bought or homemade)
• Chilli powder
• Cumin
• Paprika
• Garlic powder
• Onion powder
• Oregano
• Salt
• Pepper
• Cayenne pepper
• Chipotle powder
• Coriander
• Lime juice

Homemade Taco Seasoning Recipe

If you want to make your own taco seasoning at home, here's a simple recipe:

Ingredients:

• 1/4 cup chilli powder
• 2 tablespoons cumin
• 2 tablespoons smoked paprika
• 2 tablespoons kosher salt (adjust to taste)
• 1 tablespoon garlic powder
• 1 tablespoon onion powder
• 2 teaspoons oregano
• 1/2 teaspoon cayenne pepper (adjust to taste)

Preparation:

Add all the spices to a small jar and shake well to combine. Store the mixture in your spice cabinet. Use 3 tablespoons of the spice mix per pound of chicken, along with 2 tablespoons of water, and adjust the spices to your taste.

Chicken tortilla substitutes

Chicken tacos can be made keto-friendly by substituting the tortillas with the following low-carb options:

Lettuce

Lettuce wraps are a popular substitute for tortillas when making keto-friendly tacos. Romaine lettuce, in particular, is a great option as it is sturdy enough to hold the chicken and other fillings without tearing.

Low-Carb Tortilla Recipes

There are several recipes for making your own low-carb tortillas, which typically involve using alternative flours such as coconut or almond flour. Here is an example recipe for coconut flour tortillas:

Ingredients:

• 1 large egg
• Coconut flour
• Asiago cheese

Method:

• Microwave the cheese and coconut flour until the cheese is melted, then combine with the egg until a dough forms.
• Separate the dough into smaller balls, then flatten into disks on parchment paper (or in a tortilla press, if you have one).
• Place the tortillas in a hot cast-iron or non-stick skillet until both sides brown on the edges.

Low-Carb Tortilla Brands

If you don't have the time or inclination to make your own tortillas, there are some store-bought low-carb options available. However, it's important to read the ingredient labels as some brands market their products as "low-carb" but include unnecessary and unhealthy additives. Here are some recommended brands:

• Siete Foods: Offers tortillas made with almond flour, coconut and cassava flour, or cassava and chia blend. The almond flour variety is the only truly low-carb option, with 16 grams of net carbs per serving.
• Paleo Wraps: These coconut wraps were originally intended as a sandwich wrap replacement but can also be used for tacos. They contain just two ingredients: coconut and water, with 6 grams of net carbs per tortilla.

Other Alternatives

If you're feeling adventurous, there are some other unique alternatives to traditional tortillas that you can try:

• Keto Cheese Taco Shells: These shells are made from cheese and can be purchased or made at home.
• Pork Rind Tortillas: Pork rinds can be ground into a flour-like consistency and combined with water, eggs, and seasoning to create a dough that can be formed into tortillas.

Frequently asked questions