Brenda Khan
Chicken is the second most consumed meat globally, but its nutrient density, fat type, and ethical implications have sparked debate over its role in the carnivore diet. While chicken is allowed in the diet, some argue that it is not the ideal meat choice due to its low fat and micronutrient content, as well as the ethical concerns associated with chicken factory farming. However, chicken remains a good source of protein and offers variety in the carnivore diet, especially with fattier cuts like thighs and wings. Chicken's versatility allows for grilling, roasting, slow-cooking, and frying, and its ability to absorb flavours from animal-based fats enhances its taste in dishes like Carnivore Chicken Stroganoff and fried chicken strips.
Characteristics and Values of the Carnivore Diet with Chicken
| Characteristics | Values |
|---|---|
| Seasoning | Salt is the most common and essential seasoning. Other seasonings include pepper, chilli paste, cumin, paprika, and garlic. |
| Cooking Fats | Butter, tallow, and ghee are used for cooking or basting chicken. |
| Cooking Methods | Grilling, roasting, slow-cooking, braising, frying, baking, and air frying. |
| Chicken Cuts | Chicken thighs and wings offer a higher fat content. Chicken breasts are lean and lower in fat. |
| Chicken Dishes | Fried chicken strips, chicken stroganoff, chicken liver, chicken salad, chicken soup, chicken Alfredo casserole, garlic and parmesan chicken, chicken bacon burgers, chicken with bone broth, chicken chips, and chicken breast with eggs. |
| Diet Benefits | Weight loss, reduced inflammation, lower blood sugar, and improved mental health. |
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What You'll Learn
Chicken soup with butter and broth
To start, place your chosen chicken cut in a pot with water and chicken broth. Chicken thighs or breasts are popular choices, with thighs offering a higher fat content. Bring the pot to a boil, then reduce to a low simmer for 45 minutes to an hour, until the chicken is cooked. Remove the chicken and set it aside to cool, then shred the meat and discard the bones and skin.
Return the shredded chicken to the pot and season with salt and black pepper. You can also add butter or ghee at this stage, which will add richness and moisture to your soup. Let the soup simmer for an additional 10-15 minutes.
Chicken is a great source of protein and essential vitamins and minerals, including B vitamins, phosphorus, and selenium. The bone broth adds further nutritional benefits, containing collagen for joint health and skin elasticity, as well as amino acids for muscle repair and growth.
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Crispy grilled drumsticks
Ingredients
- Chicken drumsticks
- Salt
- Baking powder
- Olive oil
- Pepper
- Garlic powder
- Onion powder
- Chilli powder
Method
- Preheat your grill to a medium-high heat of around 400°F-450°F.
- Pat the chicken drumsticks dry with a paper towel.
- Mix together a dry brine of baking powder and salt. Coat the drumsticks with this mixture. This will help to draw out moisture and create crispy skin.
- Drizzle olive oil over the drumsticks and rub it all over to completely coat them.
- Mix together your spices: salt, pepper, garlic powder, onion powder, and chilli powder.
- Gently rub the spice mix all over the drumsticks, making sure to get under the skin.
- Once the grill is preheated, clean and oil it to prevent sticking.
- Arrange the drumsticks on the grill, spacing them about 1" apart.
- Grill for 30 minutes, turning every 5-6 minutes, or until the internal temperature reaches 180-185°F.
- For the last 5 minutes, leave the grill lid open and grill, turning once, until the skin is very crispy.
- Remove the chicken from the grill and let it rest for 5 minutes before serving.
You can also brush the skin with your favourite sauce before serving. Enjoy!
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Chicken Stroganoff
Ingredients:
- Chicken thighs or breasts
- Salt
- Garlic powder
- Pepper
- Flour
- Oil
- Butter
- Mushrooms
- Onion
- Sour cream
- Mustard
- Chives
- Parsley
Optional Ingredients:
- Paprika
- Tomato paste
- Thyme
- Worcestershire sauce
- Dijon mustard
- Egg noodles, mashed potatoes, or rice
Instructions:
Cut the chicken into 1" pieces. Sprinkle them with garlic powder, salt, and pepper, then coat each piece in flour. Heat up some oil in a deep skillet over medium-high heat. Cook the chicken in 2 batches so that the pan isn't overcrowded and the chicken browns evenly. Cook each batch for about 3 minutes on each side or until cooked through (165°F) and lightly browned.
In the same skillet, melt 2 tablespoons of butter. Add the mushrooms and onion, and optional thyme, and cook over medium-high heat until the onions are browned. Return the chicken to the skillet along with any juices and cook for about 1 minute. Remove from the heat and stir in the sour cream, mustard, chives, and parsley. Taste and adjust the seasoning as needed.
Tips:
- To prevent the sour cream from curdling, add it at the very end after the pan has been removed from the heat.
- For extra flavor, get a good sear on the chicken, mushrooms, and onions.
- Chicken thighs are preferred over breasts due to their higher fat content and juicier texture.
- For a crispy, golden exterior and added moisture, cook the chicken in butter or tallow.
- Slow-cooking chicken in bone broth results in tender meat that is easy to digest and full of flavor.
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Chicken liver
When cooking with chicken liver, it is recommended to source free-range and organic chicken livers. This is because the meat comes from animals that have been naturally fed and raised ethically, without drugs and hormones, making it healthier and more nutritious.
One popular way to cook chicken liver is to make a pâté. This can be done in about 30 minutes and can be customised to your specific needs and dietary restrictions. To make the pâté, add ⅓ cup of butter to a large skillet over medium heat. When hot, add the chicken livers, salt, and optional herbs such as sea salt and black pepper. Cook the livers on each side for about 3 minutes or until just cooked through and tender. Remove from the heat and allow to cool for 15 minutes. This dish can be enjoyed in a variety of ways, such as with pork rind dippers, slathered over a cooked steak, or with carrot sticks, cucumber slices, clean sweet potato chips, or Kalamata olives.
Another quick and easy way to cook chicken liver is to simply place the liver in a butter skillet and cook for 5-7 minutes until no longer pink. This dish can be served hot and enjoyed on its own.
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Chicken fried strips
To make carnivore-friendly chicken strips, you will need chicken, eggs, and pork cracklings or pork rinds for a crunchy coating. First, preheat your oven to 400°F and line a baking sheet with parchment paper. Slice chicken thighs into strips that are approximately 4 inches long and 1/2-1 inch wide. Next, use a food processor or blender to grind the pork cracklings into a fine, oily powder. Beat the eggs in a small bowl. Set up a breading station: dip each chicken strip into the beaten egg mixture, then roll the egg-coated chicken strip in the pork crackling powder until fully coated. Arrange the breaded strips on the parchment-lined baking sheet. Generously season the strips with sea salt. Bake for 20 minutes, then flip the strips and bake for another 20-25 minutes until the coating is hard and crunchy.
You can also use an air fryer for this recipe. Set the temperature to 400 degrees Fahrenheit and cook for 20 minutes, then flip the strips and cook for another 20-25 minutes.
These chicken fried strips can be served with dips such as Honey Mustard, Duck Fat Ranch Dressing, or Onion-Free Guacamole. They can be stored in an airtight container in the fridge for 2-3 days.
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Frequently asked questions
Here are some chicken recipes that are suitable for the carnivore diet:
- Fried chicken strips
- Chicken stroganoff
- Chicken liver
- Chicken soup with butter and broth
- Roasted whole chicken
- Slow-cooked chicken in bone broth
Chicken is versatile and can be grilled, roasted, slow-cooked, fried, braised, or baked.
Salt is the most common and essential seasoning for the carnivore diet. It brings out the natural flavor of the meat and helps maintain electrolyte balance. Butter and tallow can be used for cooking or basting the chicken, adding a crispy texture and enhancing its taste. Small amounts of herbs like thyme or rosemary can be used if following a modified carnivore diet.
Chicken is a great source of protein and provides essential vitamins and minerals, including B vitamins, phosphorus, and selenium. It is also lower in calories and fat, depending on the cut. However, some people find that chicken is not as filling as other meats and may not be suitable as the primary meat source on the carnivore diet due to its lower fat content. Additionally, ethical concerns and the quality of chicken meat may be considered drawbacks.
