Keto Chicken Breast: Easy, Healthy, And Delicious

Chicken breasts are a great source of protein for a keto diet, but they're much lower in fat than chicken thighs. To make a keto-friendly meal, chicken breasts should be paired with high-fat ingredients.

- Avocado

- Cheese

- Butter

- Low-carb vegetables (e.g. zucchini, cauliflower rice, Brussels sprouts, green beans)

- Keto Chicken Parmesan

- Keto Chicken Broccoli Casserole

- Keto Chicken Alfredo

- Keto Chicken Enchiladas

- Keto Chicken Nuggets

Keto Tuscan Chicken

Ingredients for 4 servings:

• 4 thin-sliced chicken breasts
• 1 teaspoon paprika
• 1 teaspoon garlic powder / 4 garlic cloves, minced
• 2 tablespoons butter/olive oil
• 1 cup heavy cream
• 1/2 cup sun-dried tomatoes/cherry tomatoes
• 1 cup chopped spinach/baby spinach leaves
• 1/2 cup onion, chopped/1 small red onion, thinly sliced
• 1/4 cup dry white wine
• 1/4 cup chicken stock/broth
• 1/2 cup grated parmesan cheese

Optional ingredients:

• Salt and pepper, for seasoning
• Oregano
• Lemon wedges, for serving
• 1/3 cup gouda cheese, freshly grated
• Fresh basil, for garnish
• Red pepper flakes, for garnish

Method:

First, season the chicken breasts with salt and pepper, paprika, and garlic powder/onion powder. Then, heat butter or olive oil in a skillet over medium heat and add the chicken. Cook for around 5 minutes on each side or until cooked through and golden brown. Remove the chicken from the pan and set aside.

Next, add butter to the pan, followed by onions/red onion and garlic, and sauté for a few minutes. You can also add in some cherry tomatoes at this stage. Then, deglaze the pan with white wine and chicken broth, scraping the bottom of the pan.

Now, add the sun-dried tomatoes and let the sauce cook for a couple of minutes. Then, pour in the heavy cream and add the grated parmesan cheese. Stir well and let the sauce thicken over low heat. Finally, add the spinach and let it cook until wilted.

Return the chicken to the pan and coat with the sauce. Garnish with fresh basil and red pepper flakes, and serve hot.

Tips:

• Pounding out the chicken breasts to an even thickness will help them cook more evenly.
• When searing the chicken, you'll know it's ready to flip when it releases from the pan.
• When adding garlic to the hot pan, stir frequently to avoid burning.
• Use a spatula to get all the stuck-on bits from the bottom of the pan when making the sauce for extra flavour.
• This dish can be served with zucchini noodles, cauliflower rice, or mashed cauliflower.

Storage and Reheating:

Variations:

• You can add in other vegetables like mushrooms, artichoke hearts, or sun-dried tomatoes instead of fresh ones.
• To make the dish dairy-free, substitute heavy cream with full-fat coconut milk and parmesan cheese with a dairy-free alternative.
• For a vegetarian option, swap the chicken for portobello mushrooms or tofu.
• Add-ins like kalamata olives, capers, and fresh herbs like thyme or rosemary can also be included.

Keto Chicken Enchiladas

Ingredients for 8 servings:

• 8 low-carb tortillas or crepes (or 4 Cut Da Carb Wraps cut in half)
• 1 pound shredded rotisserie chicken with juices (4 cups of shredded chicken)
• Salt and pepper to taste
• 2 cups shredded Monterey Jack cheese (8 ounces)
• 4 oz canned diced green chilies plus 1 can water
• 1 ½ teaspoon ground cumin
• ½ teaspoon granulated garlic powder
• ½ teaspoon granulated onion powder
• ½ teaspoon white pepper
• 3 tablespoons butter
• 2 tablespoons almond flour
• 1 tablespoon taco seasoning
• 2 cups chicken broth

Cooking Instructions:

Preheat the oven to 350 degrees Fahrenheit. Butter or spray a 9x13 inch casserole dish. Shred the chicken and heat it until warm. Season the chicken liberally with salt and pepper.

Place all of the sauce ingredients into a non-stick pan over medium heat. Melt the ingredients, stirring occasionally, to blend. Let the sauce simmer very gently for several minutes until thickened, stirring occasionally so it doesn't burn. Adjust seasoning according to your taste. Remove from heat.

Spread ½ cup of sauce in the base of the casserole dish. Place a crepe (tortilla or wrap) on your work surface and add ½ cup of shredded chicken. Roll up like a cigar and place seam side down into the casserole dish. Repeat.

Pour the rest of the sauce over the filled enchiladas and bake in the middle of the oven for 20-30 minutes or until bubbly. Serve with a dollop of sour cream and a sprinkle of cilantro.

Keto Chicken Parmesan

Ingredients

• 1-2 large chicken breasts or 4 small chicken breasts
• Salt
• Almond flour
• Grated parmesan cheese
• Garlic powder
• Onion powder
• Oil with a high smoke point (e.g. peanut oil or safflower oil)
• Sugar-free tomato sauce
• Sliced mozzarella cheese

Optional Ingredients

• Eggs
• Pork rinds
• Ghee
• Red pepper flakes
• Black pepper
• Italian seasoning
• Heavy whipping cream

Method

• Prepare the chicken breasts by pounding them until they are about 1/4-inch thick.
• Sprinkle each breast with salt and lightly coat both sides with almond flour.
• If using eggs, whisk them in a separate bowl.
• Combine the remaining almond flour with the parmesan cheese, garlic powder, onion powder, and any other optional dry ingredients in a separate bowl.
• Dip the chicken breasts in the egg mixture, letting the excess drip off, and then into the dry mixture until completely coated. Repeat this process for all chicken pieces.
• Fry the chicken in oil until golden brown.
• Place the fried chicken on a baking tray and top with tomato sauce, mozzarella cheese, and a small amount of parmesan cheese.
• Bake in the oven for 10-15 minutes, or until the cheese has melted and turned slightly golden.

Tips

• Frying the chicken before baking ensures that it remains crispy and not soggy, even with the sauce and cheese on top.
• This recipe yields only 2 grams of net carbs per serving, compared to the 49 grams of carbs in the traditional recipe.
• To store, cover and keep in the refrigerator for up to 5 days.
• To freeze, place individual portions in a shallow container and freeze for up to 6 months.
• To reheat, use an oven or air fryer; avoid microwaving as this may make the chicken coating soggy.

Keto Chicken Broccoli Casserole

This is a super easy and delicious recipe that is perfect for a weeknight feast. It is low-carb and high in protein, fiber, and vitamins. The best part is that it can be made ahead of time and cooked the next day.

Ingredients:

• 12 ounces broccoli, coarsely chopped
• 2 cloves garlic, minced
• 1 cup heavy whipping cream
• 1 ½ cups shredded mozzarella, divided
• ½ cup grated parmesan cheese
• 3 cups cooked chopped chicken (about 1 ¼ lbs)
• ¼ cup butter, divided
• Salt and pepper to taste

Method:

• Set a 10-inch ovenproof skillet over medium heat and add 2 tablespoons of butter.
• Once melted, add the broccoli and sauté until bright green and tender, which should take about 4 minutes.
• Remove the broccoli and set aside in a bowl.
• Melt the remaining butter in the pan and add the garlic, cooking for about 1 minute until fragrant.
• Add the cream and bring to a simmer, then cook until reduced by half, which should take about 3-5 minutes.
• Stir in ½ cup of the mozzarella and all of the Parmesan until melted.
• Season with salt and pepper to taste.
• Stir in the broccoli and the chicken and top with the remaining 1 cup of mozzarella cheese.
• Preheat the broiler. Set the pan about 6 inches from the heat and broil until the cheese is beginning to brown, which should take about 2-5 minutes.

Tips:

• You can use any cheese that melts well, such as Gruyere, Fontina, or cheddar.
• To make this dairy-free, substitute coconut cream for heavy cream and add your favorite dairy-free shredded cheese on top.
• To make it vegetarian, substitute the chicken with tofu or a meat alternative.

Keto Chicken Pot Pie

Ingredients:

• Chicken: Both chicken breast and chicken thighs work. Thigh meat is cheaper than breast and has more flavor.
• Bacon: For better flavor. Streaky smoked bacon is recommended, but lardons or back bacon will also work.
• Vegetables: Carrot, celery, leeks, mushrooms, and red pepper.
• Herbs and spices: Garlic, salt, pepper, and thyme. Fresh garlic tastes better than garlic powder.
• For the sauce: Chicken broth, heavy cream, and cream cheese.
• For the crust: Almond flour, shredded mozzarella, and an egg for brushing the top.
• Optional: Glucomannan or xanthan gum to thicken the filling.

Method:

• Sauté the vegetables in butter or oil over medium heat until tender.
• Add the garlic, chicken, and season with salt and pepper.
• Pour in the chicken stock, heavy cream, and xanthan gum (if using). Bring to a boil, then simmer.
• Make the crust by melting the mozzarella and cream cheese in a bowl. Add the almond flour and stir until you have a smooth dough.
• Place the dough between two sheets of parchment paper and roll it out. Cut out circles for individual pies or one large pie, re-rolling the scraps as needed.
• Transfer the filling to a baking dish or individual pots/ramekins. Top with the crust and seal the edges.
• Brush the crust with a beaten egg.
• Bake in the oven at 350°F/180°C for 20-25 minutes, or until the filling is bubbling and the crust is golden and firm.

Tips:

• This recipe can be made into one large pie or individual servings.
• For a thicker sauce, let the cream and broth simmer for a few minutes before adding the chicken.
• For a non-dairy option, replace the butter with olive oil and the cream cheese with Greek yogurt.
• For a nut-free crust, replace the almond flour with coconut flour or a combination of sesame seed flour and sunflower seed flour.

Frequently asked questions