Milly Gaines
Chicken and broccoli are both keto-friendly foods. Chicken is a good source of protein, while broccoli is rich in fibre and has a low net carb count. When combined, they make for a tasty and nutritious keto meal. There are several keto recipes available for chicken and broccoli, including stir-fries, casseroles, and garlic chicken dishes. These recipes often include additional ingredients such as olive oil, cheese, and nuts to enhance the flavour and texture of the dish. Overall, chicken and broccoli are versatile and healthy options for those following a keto diet.
| Characteristics | Values |
|---|---|
| Carbohydrate content | Low in net carbs (1.84g of net carbs per 100g serving) |
| Carbohydrate consumption | Limit to 20g-30g per day to stay in ketosis |
| Fats | Good source; ensure fats are from healthy, minimally processed sources |
| Ingredients | Chicken, broccoli, olive oil, garlic, soy sauce, sweetener, ginger, xanthan gum, water, avocado oil, salt, pepper, sesame seeds |
| Recipe | Stir fry, casserole, garlic chicken with broccoli and spinach |
| Customisation | Add spinach, red bell peppers, asparagus, sliced carrots, bacon, sun-dried tomatoes, mushrooms, chicken broth, cream cheese |
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What You'll Learn
Chicken and broccoli are keto-friendly foods
Chicken and broccoli can be cooked in a variety of ways to make them keto-friendly. One option is to make a stir-fry by combining chicken thighs, broccoli florets, and a tangy stir-fry sauce made from soy sauce, sweetener, garlic, ginger, xanthan gum, and water. Another option is to make a casserole by combining chicken, broccoli, and a keto-friendly alfredo sauce made from butter, cream, Parmesan cheese, and garlic. This casserole can be topped with mozzarella, Cheddar, Gruyere, or any other cheese that melts well.
Chicken and broccoli can also be cooked with olive oil and garlic to make a simple yet filling keto meal. To add more flavour to this dish, you can include spices, red pepper flakes, Italian seasoning, or teriyaki sauce. Chicken and broccoli can also be paired with other low-carb vegetables, such as spinach, mushrooms, cabbage, cauliflower, and asparagus, to create a nutritious keto meal.
When preparing chicken and broccoli for a keto diet, it is important to track your net carb consumption. Chicken and broccoli have a relatively low net carb content, with only 1.84g of net carbs per 100g serving. However, it is recommended to limit net carb intake to 20-30g per day to stay in ketosis. Additionally, while chicken and broccoli are keto-friendly, it is best to vary your protein sources and include other nutrient-dense foods such as beef, pork, fish, and eggs.
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Keto chicken and broccoli stir fry
Chicken and broccoli are both keto-friendly foods. Here is a recipe for a delicious keto chicken and broccoli stir fry.
Ingredients
- Chicken thighs
- Broccoli
- Soy sauce
- Sweetener
- Garlic
- Ginger
- Xanthan gum
- Water
- Avocado oil
- Sesame seeds
Instructions
- Combine the soy sauce, sweetener, garlic, ginger, xanthan gum, and water in a medium-sized bowl. Whisk to combine. Set aside.
- Heat avocado oil in a large skillet over medium-high heat.
- Add chicken thighs and broccoli florets to the skillet. Stir occasionally until the chicken is cooked through, about 5 minutes.
- Pour the sauce into the skillet and increase the heat to high.
- Cook for a few more minutes until the sauce starts to thicken and coats the chicken and broccoli evenly.
- Garnish with sesame seeds and serve.
This recipe is a quick and easy weeknight dinner option that is both tasty and healthy. You can serve it with cauliflower rice to keep it keto-friendly. Enjoy!
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Keto chicken and broccoli casserole
Chicken and broccoli are keto-friendly foods, but to make them keto-compliant, you must substitute high-carb ingredients with low-carb ones. For instance, instead of using rice, you can add more healthy fats like cheese and sour cream, as well as extra broccoli.
Ingredients:
- Chicken – preferably cooked chicken breast, but chicken thighs or rotisserie chicken also work.
- Broccoli – fresh broccoli florets are best, but frozen broccoli can be used if you're short on time.
- Butter
- Cheese – mozzarella, Parmesan, cheddar, Gruyere, or any other cheese that melts well.
- Cream – heavy cream is recommended, but coconut cream can be used as a dairy-free alternative.
- Garlic
Instructions:
- Chop the broccoli into small florets and cook until bright green and tender. This can be done by steaming or sautéing in butter or oil.
- In a separate pan, melt butter and add garlic. Cook until fragrant.
- Add cream and simmer until the mixture thickens.
- Stir in the cheese until melted.
- Combine the broccoli with the cooked chicken.
- Pour the sauce over the chicken and broccoli and mix well.
- Transfer the mixture to an oven-proof dish and sprinkle with shredded cheese or gluten-free bread crumbs.
- Bake in the oven at 350ºF for 15-20 minutes, until the cheese is melted and golden brown.
This keto chicken and broccoli casserole is a delicious and easy-to-make meal that can be enjoyed by the whole family, with less than 5g net carbs per serving. It is a comforting and hearty dish, perfect for a busy weeknight dinner.
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Keto garlic chicken with broccoli and spinach
Chicken and broccoli are both keto-friendly foods, so it is no surprise that there are several keto recipes that include both ingredients. Here is a detailed recipe for keto garlic chicken with broccoli and spinach:
Ingredients:
- 1 pound chicken breasts (cut into 1'' pieces)
- 1/2 cup tomatoes (chopped)
- 2 cups broccoli florets
- 2 cups baby spinach
- 1/2 cup shredded cheese (mozzarella, cheddar, parmesan, or favorite melting cheese)
- 4 oz cream cheese
- 1 teaspoon Italian seasoning
- 2 tablespoons olive oil
- 1/4 teaspoon crushed red pepper (optional)
- 3-4 cloves garlic (minced)
- Salt and pepper (to taste)
Method:
- Heat 2 tablespoons of olive oil in a large saucepan over medium-high heat.
- Add the chopped chicken breasts, season with Italian seasoning, crushed red pepper, and salt & pepper. Saute for 4-5 minutes or until chicken is golden and cooked through.
- Add the minced garlic and saute for another minute or until fragrant.
- Add the chopped tomatoes, broccoli florets, baby spinach, shredded cheese, and cream cheese.
- Cook for another 3-4 minutes or until the broccoli is cooked through.
This recipe serves four and takes under 15 minutes to prepare. It is a tasty, nutrition-packed meal that can be served with zoodles, pasta, or rice.
Variations:
This recipe is highly customizable and versatile. Here are some variations to the basic recipe:
- Add other vegetables such as red bell peppers, asparagus, sliced carrots, mushrooms, or eggplant.
- Swap out the protein with chicken thighs, steak, shrimp, or another option of your choice.
- Replace the cream cheese with chicken broth, coconut cream, or another dairy-free alternative.
- Add extra spices such as chilli flakes or black pepper.
- Serve with a side of keto bread or cauliflower rice.
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Chicken and broccoli with olive oil
Chicken and broccoli is a great option for a keto meal as it is low in net carbs, containing only 1.84g of net carbs per 100g serving. It is also free of non-keto ingredients such as sweeteners, highly refined oils, and food additives. Here is a simple recipe for chicken and broccoli with olive oil that is perfect for a quick keto lunch or dinner.
Ingredients:
- Chicken breasts
- Broccoli
- Olive oil
- Salt
- Pepper
- Garlic
Optional ingredients:
- Soy sauce
- Spring onion
- Chicken stock
- Lemon
- Bacon
- Parmesan cheese
Instructions:
Start by pounding the chicken breasts between two pieces of parchment paper with a mallet until they are of uniform thickness. Cut the breasts into cubes of about 3/4"-1" in size. Heat 3 tablespoons of olive oil in a stainless pan over medium-high heat. Once hot, dice the garlic and add it to the pan. After the garlic becomes fragrant, add the chicken cubes to the pan and allow them to sear for 2-3 minutes on each side. Sprinkle salt on the chicken while it cooks. After the chicken is browned on both sides, remove it from the pan and set it aside.
Add another 3 tablespoons of olive oil to the pan and reduce the heat to medium. Add the broccoli florets and toss them in the olive oil. Allow the broccoli to brown for a few minutes, then add salt and pepper to taste. Once the broccoli begins to soften, add the chicken back to the pan and stir. Cover the pan and cook for a few more minutes until the broccoli is tender and the chicken is cooked through.
You can also add other ingredients like bacon, spring onion, or parmesan cheese to enhance the flavor. This recipe is simple, quick, and perfect for a keto diet, providing a good source of healthy fats and low net carbs.
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Frequently asked questions
A quick keto recipe with chicken and broccoli is a stir fry. To make it, heat avocado oil in a large skillet over medium-high heat. Add chicken thighs and broccoli florets and stir occasionally until the chicken is cooked through. This should take about 5 minutes.
A keto chicken broccoli casserole is a good option for making in bulk. It is a simple recipe that can be made in one pan and takes less than 30 minutes.
A keto garlic chicken with broccoli and spinach recipe can be made spicy by adding chilli flakes or red pepper. It is cooked in one pan and takes under 15 minutes to make.
Yes, chicken and broccoli are keto-friendly as they are low in net carbs (1.84g of net carbs per 100g serving).
