Keto Chicken Cooking: Easy, Whole, And Delicious

There are many ways to cook a whole chicken on a keto diet. Some recipes suggest roasting the chicken with butter, garlic, and herbs, while others recommend a spice paste with olive oil, lime juice, and paprika. One recipe even suggests a green sauce with jalapeños, garlic, cilantro, and lime juice. To get the skin crispy, it's recommended to roast the chicken at a high temperature for a shorter amount of time.

How to get the perfect, crispy skin

The secret to achieving the perfect, crispy skin on your keto roast chicken is twofold: preparing the skin before cooking and ensuring the chicken is cooked at the right temperature.

Preparing the skin

First, ensure the chicken is completely dry by patting it with paper towels. Then, separate the skin from the breast. You can do this by gently pushing your fingers between the skin and breast meat, creating a pocket. Next, rub butter, oil, or a spice paste under the skin. You can also stuff the cavity with fresh herbs, garlic, and lemon to infuse extra flavour into the meat.

Cooking the chicken

Roast the chicken at a high temperature for a shorter amount of time, rather than at a low temperature for longer. A good temperature to aim for is 425ºF or 450° F. This method will help to crisp up the skin and seal in the juices, preventing the chicken from drying out.

Other tips

• Baste the chicken with the juices from the bottom of the pan every 10-20 minutes.
• Don't cover the chicken while it cooks or rests, as this will create steam and make the skin soggy.
• Use a meat thermometer to check that the chicken is cooked through. The chicken is done when the internal temperature reaches 165ºF.

Keto-friendly side dishes to serve with roast chicken

There are many keto-friendly side dishes that go well with roast chicken. Here are some ideas to get you started:

Vegetables

Vegetables are a great option for keto side dishes. Cauliflower is a versatile vegetable that can be boiled, steamed, fried, mashed, or baked. You can also make cauliflower rice, cauliflower mac and cheese, or cauliflower couscous. Broccoli is another good option, just be sure not to overcook it. Other keto-friendly vegetables include asparagus, spinach, Brussels sprouts, mushrooms, and green beans. You can roast, bake, or fry these vegetables, or try them in a creamy sauce or cheese bake.

Salads

A fresh salad is always a good option to serve on the side. You can make a simple green salad or get creative with additions like avocado, bacon, or cheese. A keto Caesar salad is another option that is both low-carb and high-protein.

Keto-Friendly Carbs

If you're looking for some keto-friendly alternatives to starchy carbs, there are plenty of options. You can make zucchini noodles (zoodles) as a low-carb pasta alternative, or try spaghetti squash. Keto-friendly breads and rolls are also an option, such as keto garlic bread or keto dinner rolls.

Other Sides

There are also some more unique keto side dishes you can try. How about avocado "fries", carrot fries, keto onion rings, or keto biscuits? You can also add some extra protein to your meal with sides like bacon-wrapped Brussels sprouts or keto gravy.

How to make a spice paste/rub for your chicken

A spice rub is a great way to add flavour to your chicken. Here is a simple recipe for a spice rub that you can make at home and store in an airtight container for future use.

For a basic spice rub, you will need salt, pepper, garlic powder, and onion powder. You can add other spices like smoked paprika, chilli powder, Italian seasoning, mustard powder, and cayenne pepper for an extra kick. If you want to make a wet spice rub, you can add oil, butter, or ghee to the mixture.

To make the spice rub, simply add all your desired spices to a bowl and mix them together. You can adjust the quantities of each spice to suit your taste preferences. Once you are happy with the mixture, transfer it to an airtight container for storage.

When you are ready to use the spice rub, take your whole chicken and loosen the skin from the breast. Rub the spice mixture between the skin and the breast, as well as on the outside of the chicken. You can also stuff the cavity of the chicken with herbs and lemon for added flavour.

If you are using a dry spice rub, you can apply it to the chicken anywhere from a few minutes to the night before cooking. The longer the rub sits on the meat, the stronger the flavour will be. For a wet spice rub, you can apply it just before cooking or the day before to let the chicken marinate.

How to get the juiciest roast chicken

There's nothing quite like a roast chicken, but how do you ensure it's juicy and not dry? Here are some tips and tricks to help you achieve the perfect, juicy roast chicken.

Choose the Right Chicken

Start by choosing a good-quality, whole chicken. Look for one that is around 3-6 pounds. You can ask your butcher for recommendations or opt for free-range or organic options.

Prepare the Chicken

Take the chicken out of the fridge about 30 minutes before you plan to cook it. Rinse the chicken, inside and out, under cold water, and then pat it dry with paper towels. It's important to ensure the chicken is completely dry, as any moisture will create steam and prevent the skin from crisping up.

Season Generously

Seasoning is key to a tasty roast chicken. You can use a variety of herbs and spices, such as thyme, rosemary, sage, garlic, paprika, onion powder, and black pepper. Be generous with your seasoning, as it will add flavour and help create a delicious crust.

Baste the Chicken

Basting the chicken while it cooks helps keep the meat moist and juicy. You can baste it with butter, stock, or the juices from the roasting pan. Aim to baste the chicken every 10-20 minutes during cooking.

Use a Meat Thermometer

To ensure your chicken is cooked perfectly, use a meat thermometer. You want the internal temperature of the thickest part of the breast or thigh to reach 165°F (74°C). This will give you a juicy, thoroughly cooked chicken.

Rest the Chicken

Once your chicken is cooked, it's essential to let it rest. Transfer the chicken to a cutting board, cover it loosely with foil, and let it rest for at least 15 minutes. This allows the juices to redistribute, ensuring a moist and tender bird.

Additional Tips

• Add moisture to the pan: Placing sliced onions, chicken broth, or white wine in the bottom of the roasting pan helps add moisture and flavour to your chicken.
• Truss the chicken: Tying the legs together with kitchen string helps the chicken cook evenly and ensures a neat, compact shape.
• Don't overcook: Keep an eye on your chicken to ensure it doesn't overcook, as this will dry it out.
• High heat for crispy skin: If you like your chicken with crispy skin, roast it at a higher temperature, such as 425°F (218°C) for about an hour.

By following these tips, you'll be well on your way to achieving the juiciest, most flavourful roast chicken. Enjoy!

How to carve a roast chicken

Carving a roast chicken is easier than you think! Here are some simple steps and tips to help you carve a chicken like an expert.

What You Need:

• A roast chicken
• A clean, dry cutting board secured by a damp towel to prevent movement
• A sharp carving or chef's knife
• A carving fork
• Paper towels

Step 1: Rest the Chicken

Let the chicken rest for 10-15 minutes before carving to allow the juices to redistribute, ensuring a juicy and delicious result.

Step 2: Thighs and Legs

Start by placing the chicken on the cutting board. Hold it steady with a carving fork and cut through the skin between the thigh and body using a large carving knife. Cut through the hip joint to remove the entire leg from the body, then repeat on the other side.

If you wish to separate the thigh from the drumstick, pull the leg to expose the hip joint, locate it with your fingers, and cut through.

Step 3: Wings

Remove the wings by pulling them away from the breast and cutting through the joint. Cut off the wing tips, as they don't have much meat, then separate the wingette from the drumette by cutting through the joint. Repeat this process for the other wing.

Step 4: Breast

Hold the chicken at the breastbone with the carving fork. Make a long horizontal cut near the base of the chicken, then cut along one side of the breast, slicing through to the horizontal cut at the base. Repeat on the other side of the breastbone.

If desired, slice the breast meat diagonally, being careful to keep the crispy skin intact. This is great for presentation and sharing the white meat.

Tips:

• Choose a large oval, round, or square plate to serve the carved chicken.
• Don't throw away the carcass! It's perfect for making homemade chicken stock, which can be used in soups, sauces, rice, and casseroles.

Frequently asked questions