Chicken And Keto: A Tasty Friendship

Chicken is a versatile protein that can be cooked in a variety of ways to fit into a keto diet. From sheet pan meals to stuffed chicken breasts, there are plenty of keto-friendly chicken recipes to choose from. Some popular keto chicken recipes include Greek chicken bake, keto crack chicken, and chicken enchilada casserole. These dishes typically combine chicken with cheese, bacon, and low-carb vegetables like cauliflower rice or broccoli.

Chicken and cheese casseroles

Chicken is a versatile protein that pairs well with almost any flavour profile, and its neutral taste makes it a great option for family meals. It is also one of the budget-friendlier meats, and it can be easily adapted to fit a keto diet.

Keto Chicken and Cheese Casserole

This is a simple one-dish meal that is easy to assemble and bakes in about 40 minutes, making it a perfect weeknight dinner. It is also a great option for leftovers. The ingredients include chicken breasts, kosher salt and black pepper, mayonnaise, sour cream, Dijon mustard, garlic, spices, and shredded cheddar for the sauce, and scallions and bacon bits for the topping.

Spicy Keto Chicken-and-Cheese Casserole

This casserole is a keto-friendly take on chicken enchiladas without the tortillas. It can be customised by adding any ingredients you have on hand, such as sliced olives, tomato, and lettuce. The ingredients include butter, skinless and boneless chicken breasts, taco seasoning, salsa, jalapeno peppers, shredded cheddar cheese, and green onions.

Keto Pesto Chicken Casserole

This recipe features a creamy pesto and feta sauce and is one of the most popular chicken recipes on Diet Doctor. It is a weeknight recipe that is easy to make and sure to be a family favourite.

Cheesy Jalapeno Keto Chicken

This recipe is perfect for busy weeknights as it comes together in under 30 minutes and is great for keto meal prep. It can be served over cauliflower rice to keep it keto-friendly, or with tortilla chips or Mexican rice if you're not worried about carbs. The ingredients include chicken breast, cumin, chili powder, garlic powder, salt, pepper, butter, onion, jalapenos, garlic, heavy cream, chicken broth, cream cheese, and cheddar cheese.

Chicken with spinach

Chicken is a versatile and adaptable protein option that pairs well with keto-friendly ingredients like spinach. Here is a detailed recipe for a delicious one-pan keto chicken and spinach dish.

Ingredients:

• 2 tablespoons olive oil
• 24 ounces boneless, skinless chicken thighs
• Salt and pepper to taste
• 1/3 cup onion, diced
• 3 teaspoons fresh garlic, minced
• 1/2 teaspoon crushed red pepper flakes
• 2 tablespoons sun-dried tomatoes
• 2 ounces cream cheese, softened
• 1/2 cup grated parmesan cheese

Instructions:

First, measure out and prepare all the ingredients. Then, heat a skillet over medium heat, add the olive oil and chicken thighs. Season the chicken with salt and pepper and cook until the internal temperature reaches 165°F. Set the chicken aside.

Next, in the same skillet, add butter, onion, garlic, and crushed red pepper flakes. Stir well. Add the heavy cream, chicken broth, sun-dried tomatoes, and softened cream cheese. Let the mixture simmer for a few minutes.

Add the grated parmesan cheese and spinach to the skillet and cook until the spinach starts to wilt. Place the chicken thighs back into the pan to warm them up. Serve immediately.

Tips and Variations:

This recipe yields four servings, with each serving containing 689 calories, 57.9g fat, 6.2g net carbs, and 38.9g protein. You can also try variations like Keto Chicken Florentine, which includes almond flour for a crispy coating, or add jalapenos for a spicy kick.

Chicken and spinach is a delicious and healthy combination, perfect for a keto-friendly meal. Enjoy!

Chicken with bacon and garlic cream sauce

Chicken is a versatile and adaptable protein option for keto dieters. Here is a recipe for chicken with bacon and garlic cream sauce that is sure to impress.

Ingredients:

• 2 large chicken breasts
• Bacon
• Flour for dredging
• 1/4 teaspoon garlic powder
• 1/2 cup chicken broth
• 1/2 teaspoon lemon juice
• 1 tablespoon butter
• 1 cup heavy/whipping cream
• Salt and pepper to taste

Method:

First, cut up the bacon and fry it in a skillet over medium-high heat until crispy. This should take about 10 minutes. Transfer the bacon to a paper towel-lined plate, leaving a couple of tablespoons of bacon fat in the pan.

Next, cut the chicken breasts in half lengthwise to create four thinner cutlets. Season the chicken with garlic powder and pepper, and dredge in flour. Add the chicken to the skillet and cook in the bacon fat over medium-high heat for 4-5 minutes on each side, or until golden. Transfer the chicken to a plate and set aside.

Now, add the chicken broth, lemon juice, and butter to the skillet. Let this mixture bubble and reduce by half, which should take about 3-4 minutes. Stir in the cream, and once it starts to bubble, add the chicken and bacon back to the pan. Simmer for another 5 minutes or so, until the chicken is cooked through and the sauce has thickened.

This decadent and delicious dish is ready in about 30 minutes! It's perfect for a weeknight dinner or even when you have company.

Enjoy your keto-friendly chicken with bacon and garlic cream sauce!

Chicken with jalapeños

Chicken is a versatile and adaptable protein option for keto dieters, and it can be prepared in a multitude of ways. Here is a keto-friendly recipe for chicken with jalapeños.

Cheesy Jalapeño Keto Chicken

This recipe is perfect for busy nights and easy keto meal prep. It is ready in under 30 minutes and loaded with flavour. It can be served over some cauliflower rice to keep it keto-friendly, or with warm tortilla chips or Mexican rice if you are not worried about the carbs.

Ingredients:

• 4 small chicken breasts (boneless and skinless)
• Spices: 1 teaspoon cumin, 1/2 teaspoon each of chili powder, garlic powder, salt, and pepper
• 1 tablespoon butter (unsalted)
• 1/2 cup chopped onion (half of one small onion)
• 2 jalapeños, seeded and diced
• 1 teaspoon minced garlic
• 1/4 cup heavy cream
• 1/3 cup chicken broth (or vegetable broth)
• 2 ounces cream cheese
• 1 cup shredded cheddar cheese, divided

Instructions:

• Combine the cumin, chili powder, garlic powder, salt, and pepper in a small bowl and set aside.
• Heat a 12-inch skillet over medium heat and grease it with nonstick spray or olive oil.
• Sprinkle the spice mixture on each side of the chicken breasts.
• Sear the chicken in the skillet for 2-3 minutes on each side until nicely browned, then remove and set aside.
• Melt the butter in the skillet, add the onion and jalapeños, and sauté for 3-4 minutes, stirring occasionally. Add the garlic and sauté until fragrant.
• Add the heavy cream, broth, and cream cheese, then reduce the heat to low. Stir until the cream cheese is completely melted, then add 1/2 cup of the shredded cheese and stir well.
• Add the chicken back to the skillet and cover with the remaining cheese. Place a lid on the skillet and let the meal simmer over low heat for 6-8 minutes, or until the chicken reaches an internal temperature of 165°F.
• Serve immediately.

Jalapeño Popper Chicken Casserole

This is another keto-friendly recipe that combines the flavours of jalapeño poppers and chicken casserole. It is quick and easy to make and will be a hit with everyone.

Ingredients:

• 2 lbs boneless, skinless chicken breasts, cooked and shredded (about 3-4 chicken breasts)
• 1/2 teaspoon garlic powder
• 8 oz cream cheese, softened
• 1/2 cup heavy cream or milk
• 1/4 cup chicken stock
• 1/2 lb jalapeño peppers (about 5-6 peppers)
• 4 oz sharp cheddar cheese, grated
• 1/2 teaspoon paprika
• 1/2 cup crumbled crispy bacon

Instructions:

• Preheat your oven to 375°F. Lay the shredded chicken in a casserole dish.
• Season the chicken with garlic powder, paprika, and pepper.
• Whisk together the heavy cream, cream cheese, and chicken stock, then pour the mixture over the chicken.
• Wash the jalapeño peppers and cut off the tops. Remove the seeds and stems for a milder flavour, or leave them in for more spice. Cut the peppers into strips and lay them on top of the cream cheese.
• Sprinkle the cheddar cheese on top.
• Bake the casserole for 20 minutes or until bubbly and hot. Remove from the oven, sprinkle with bacon, and return to the oven until fully cooked.
• Garnish with fresh chopped parsley and serve immediately.

Chicken with cauliflower rice

Chicken and cauliflower rice is a great keto meal option. It is a versatile dish that can be adapted to suit your taste preferences and can be served as a one-pot meal. Here is a recipe for chicken with cauliflower rice that serves as a tasty and healthy option for those on a keto diet.

Ingredients:

• 1 small head of cauliflower, riced
• 1 tablespoon of coconut oil
• 1/4 cup chopped onion
• 1 pound of uncooked chicken breast, cubed
• 1/2 teaspoon garlic powder
• Salt and pepper, to taste
• 1 tablespoon sriracha
• 2 tablespoons soy sauce or liquid aminos
• 2 cups broccoli, cut into small florets
• 1 stalk green onion, sliced
• 1 teaspoon sesame seeds
• 1 egg (optional)

Instructions:

First, prepare the cauliflower rice by removing the core and leaves from the cauliflower head. Cut it into florets and place them into a food processor. Pulse until you get a rice-like texture, then set it aside in a large bowl.

Next, heat some coconut oil in a skillet over medium heat. Add the chopped onion and sauté until fragrant. Put the chicken cubes into the skillet and sprinkle them with garlic powder, salt, and pepper. Sauté the chicken until it is cooked through and golden brown.

Pour in the sriracha and half of the soy sauce to coat the chicken. Add the broccoli and a small amount of water, then cover and let it steam for about 5-7 minutes, or until the broccoli begins to soften.

Now, add the cauliflower rice to the skillet and sprinkle with salt and the remaining soy sauce. Gently stir everything together and continue cooking for about 15-20 minutes, or until the broccoli is fork-tender and the cauliflower rice is soft.

If you want to include an egg, push the cauliflower rice and veggies to the edges of the pan, leaving a hole in the center. Crack an egg into the center and let it fry, breaking the yolk with a fork. Once the egg is cooked, gently mix it into the cauliflower rice.

Finally, garnish the dish with sliced green onions and sesame seeds, if desired.

Tips and Variations:

• You can use frozen cauliflower rice if you prefer, or make a big batch of your own and freeze it in smaller portions for later use.
• This recipe can be customized to your taste. You can add other spices like cumin, thyme, or turmeric, or experiment with different types of cheese.
• If you want to include more vegetables, you can add peas and carrots, but keep in mind that they will increase the carb count.
• For a simpler version of this dish, you can prepare a chicken cauliflower rice casserole, which involves mixing the ingredients and baking them in the oven.

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