Skillet Chicken: Keto-Style Flavor Secrets

Chicken is a versatile meat that can be cooked in a variety of ways, including in a skillet. For those on a keto diet, there are several ways to season chicken in a skillet while keeping it low-carb. This can include using herbs and spices such as oregano, thyme, chilli flakes, cumin, or paprika, as well as salt and pepper to taste. Chicken can be sliced thinly and seared in a buttery garlic and cilantro sauce, or smothered in a zesty tomato cream sauce.

Seasoning with salt, pepper, and garlic powder

Seasoning chicken with salt, pepper, and garlic powder is a simple way to enhance the flavor of your keto chicken skillet. Here's a step-by-step guide to achieving delicious and well-seasoned chicken:

Step 1: Prepare the Chicken

Start by slicing your chicken breasts into thin, even pieces. This will ensure that your chicken cooks quickly and evenly. You can also use chicken thighs if you prefer dark meat. If you're using boneless skinless chicken, lightly pounding the meat can help tenderize it and create a more uniform thickness for even cooking.

Step 2: Heat the Skillet

Choose a skillet that is large enough to accommodate all your chicken pieces in a single layer. Heat the skillet over medium to medium-high heat. You can use a non-stick skillet, a cast-iron skillet, or a regular frying pan. Add enough oil to coat the bottom of the pan, such as olive oil or avocado oil.

Step 3: Season the Chicken

Once the oil is hot, it's time to season your chicken. Generously sprinkle salt, pepper, and garlic powder on both sides of the chicken pieces. You can also use garlic salt or garlic powder, depending on your preference. The garlic powder will give your chicken a savory boost of flavor. Feel free to adjust the amount of seasoning to your taste.

Step 4: Cook the Chicken

Place the seasoned chicken pieces into the hot skillet. Cook the chicken for 3-4 minutes on each side, or until it is cooked through and golden brown. The exact cooking time will depend on the thickness of your chicken pieces and the heat of your skillet. You may need to adjust the heat to medium if the pan starts to smoke too much.

Step 5: Flip and Cook the Other Side

After the first side is cooked, use tongs or a spatula to flip the chicken pieces over and cook the other side for an additional 2-4 minutes. Make sure to keep an eye on the chicken to avoid overcooking or burning. You want the chicken to be golden and crispy on the outside and juicy on the inside.

Step 6: Rest and Serve

Once your chicken is cooked to your desired level of doneness, remove it from the skillet and let it rest for a few minutes. This allows the juices to redistribute and ensures a moist and tender chicken. You can serve the chicken as-is or slice it into bite-sized pieces, depending on your preference.

Seasoning chicken with salt, pepper, and garlic powder is a simple and versatile way to enhance the flavor of your keto chicken skillet. You can also experiment with other spices and herbs, such as red pepper flakes, Italian seasoning, or fresh herbs like parsley or cilantro, to create a unique flavor profile that suits your taste.

Adding butter and olive oil

Butter and olive oil are key ingredients in cooking keto chicken in a skillet. Here's a detailed guide on how to use them effectively to create a delicious and flavourful dish.

Choosing the Right Butter and Olive Oil

When selecting butter, opt for unsalted butter to control the amount of salt in your dish. Clarified butter, also known as ghee, is a great option for those following a keto diet as it has a higher smoke point and a more concentrated butter flavour. As for olive oil, choose extra virgin olive oil for its rich flavour and healthy fats.

Preparing the Chicken

Start by cutting your chicken breasts horizontally into two thin fillets. This will ensure even cooking and reduce the cooking time. You can also use boneless skinless chicken thighs if you prefer dark meat.

Seasoning the Chicken

In a large bowl, season the chicken fillets with Italian seasoning, salt, pepper, and crushed red pepper flakes (optional). You can also add other dried herbs and spices like oregano, thyme, or paprika to enhance the flavour. Make sure to coat the chicken evenly with the seasonings.

Cooking the Chicken

Heat a large skillet over medium-high heat and add olive oil. Place the chicken fillets in the skillet and cook for 3-4 minutes on each side, or until golden brown. If you're using a cast-iron skillet, ensure it's well-greased with oil to prevent the chicken from sticking.

Adding Butter and Creating the Sauce

Once the chicken is cooked, remove it from the pan and set it aside. Reduce the heat to low-medium and add butter to the pan. You can adjust the amount of butter to your preference, but typically 2 tablespoons is a good starting point. For a dairy-free option, you can substitute butter with ghee or avocado/coconut oil.

To the melted butter, add minced garlic, fresh herbs like cilantro, parsley, or dill, and a pinch of crushed red pepper flakes. Stir everything together, allowing the flavours to meld. You can also add other ingredients like heavy whipping cream, tomato paste, or minced ginger to create a more complex sauce.

Combining Chicken and Sauce

Return the cooked chicken to the pan and drizzle the buttery sauce over it. Cook for an additional 1-2 minutes, allowing the flavours to infuse into the chicken. If desired, you can add some sliced jalapenos or red chilli flakes for an extra kick.

Serving the Dish

Serve the keto chicken with a side of your choice, such as steamed vegetables, zucchini pasta, cauliflower rice, or a fresh green salad. Garnish with fresh herbs like parsley or cilantro for added aroma and presentation. Enjoy your delicious and nutritious keto chicken!

Using fresh herbs

Fresh herbs can add a burst of flavour to your keto chicken skillet. When choosing herbs, consider the aroma and taste you want to achieve. For example, rosemary and thyme lend a savoury note, while parsley adds an aromatic touch. Cilantro is another option for those who want a vibrant, herbaceous kick. You can also experiment with dill, basil, or sage.

Here's a step-by-step guide to using fresh herbs to season your chicken in a skillet:

Step 1: Choose Your Fresh Herbs

Decide on the herbs you want to use based on their flavour profiles and the overall taste you want to achieve. You can use a single herb or create a blend of different herbs to create a unique flavour profile.

Step 2: Prepare the Fresh Herbs

Wash the herbs gently under cold running water to remove any dirt or residue. Then, pat them dry with a paper towel or clean cloth. Finely chop the herbs or tear them into small pieces with your hands.

Step 3: Combine Herbs with Other Ingredients

In a bowl, combine the chopped herbs with other ingredients such as softened butter, salt, pepper, and garlic. Mix well to create a flavourful herb paste. You can also add a drizzle of olive oil to help the herbs blend together.

Step 4: Prepare the Chicken

If using whole chicken, remove the giblets and rinse the chicken with cold water. Pat it dry with paper towels. For chicken breasts or thighs, slice themsection them into thin, even piecesfillets to ensure quick and even cooking.

Step 5: Season the Chicken

Use your fingers to gently lift and separate the skin from the meat, being careful not to rip the skin. Take the herb paste and spread it evenly under the skin and over the top of the chicken. Make sure to cover all the skin for maximum flavour.

Step 6: Cook the Chicken

Heat a cast-iron skillet or a heavy pan over medium-high heat. Add a drizzle of olive oil to the pan. Place the chicken in the hot pan and cook until browned on both sides, turning once. The cooking time will depend on the size and thickness of your chicken pieces.

Step 7: Garnish and Serve

Once the chicken is cooked to your desired level of doneness, remove it from the pan and let it rest for a few minutes. Garnish with fresh herbs such as chopped parsley or cilantro, and serve hot.

Feeling free to experiment with different combinations of fresh herbs and spices to find your perfect flavour profile. Enjoy your delicious keto chicken skillet!

Cooking methods: stovetop, oven, slow cooker, instant pot, air fryer

Stovetop

To cook keto-seasoned chicken on a stovetop, you can use a skillet or a pan. Here are the general steps:

• Cut the chicken breasts in half horizontally to make thin fillets.
• Season the chicken with Italian seasoning, salt, and pepper. You can also add crushed red pepper flakes.
• Heat olive oil in a large pan or skillet over medium-high heat.
• Add the chicken to the pan and cook for 3-4 minutes on each side, or until golden and crispy.
• Remove the chicken from the pan and set it aside.
• Reduce the heat to low-medium and add butter, garlic, fresh herbs, and red pepper flakes to the pan.
• Stir the ingredients in the pan until the butter melts.
• Return the chicken to the pan and drizzle the sauce over it.
• Cook for another 1-2 minutes, or until the garlic turns golden.
• Serve with your choice of sides.

Oven

You can also cook keto-seasoned chicken in the oven. Here are the general steps:

• Preheat the oven to 350°F.
• Season the chicken with Italian seasoning, salt, pepper, and any other desired spices.
• Heat olive oil in a skillet over medium-high heat.
• Add the chicken to the skillet and cook for 2-3 minutes on each side, or until golden brown.
• Remove the chicken from the skillet and place it in an oven-safe dish.
• Add butter, garlic, Italian seasoning, lemon juice, and other desired ingredients to the skillet and cook for 1 minute.
• Pour the sauce over the chicken in the oven-safe dish.
• Cover the dish with foil and bake in the oven for 15-20 minutes, or until the chicken is heated through.

Slow Cooker

A slow cooker is a great option for preparing keto-seasoned chicken. Here are the general steps:

• Place the chicken breasts in the slow cooker in a single layer.
• Sprinkle the chicken with herbs and spices, such as dried parsley, dried dill, garlic powder, and onion powder.
• Top the chicken with pieces of cream cheese.
• Cook the chicken on high for 3-4 hours or on low for 6-8 hours, until it is easy to shred.
• Shred the chicken with two forks and mix it with the cream cheese.
• Stir in shredded cheddar cheese, bacon bits, and green onions.
• Serve the chicken with your choice of sides.

Instant Pot

You can also use an instant pot to prepare keto-seasoned chicken. Here are the general steps:

• Season the chicken with salt, pepper, garlic powder, and chili flakes.
• Turn on the instant pot's sauté function and add olive oil.
• Place the chicken in the instant pot and cook for 2-3 minutes on each side, or until golden brown.
• Remove the chicken from the instant pot and set it aside.
• Melt butter in the instant pot and add onions, garlic, lemon juice, lemon zest, Italian seasoning, and chicken broth.
• Place the chicken back into the instant pot, lock the lid, and cook at high pressure for 7 minutes.
• Release the pressure and remove the lid.
• Remove the chicken from the instant pot and set it aside.
• Stir heavy cream into the sauce and add the chicken back to the pot to coat with the sauce.
• Serve the chicken with your choice of sides.

Air Fryer

To cook keto-seasoned chicken in an air fryer, follow these general steps:

• Combine coconut flour, salt, and pepper in a shallow bowl.
• Whisk eggs in a separate bowl.
• Mix crushed pork rinds, smoked paprika, garlic powder, and dried thyme in another bowl.
• Dredge the chicken pieces in the coconut flour mixture, then dip them in the egg mixture, and finally coat them with the pork rind mixture.
• Preheat the air fryer to 400°F.
• Lightly grease the air fryer basket and place the breaded chicken in a single layer.
• Spray the chicken with cooking spray and cook for 20 minutes, or until the internal temperature reaches 170°F.

Sides: steamed veggies, zucchini pasta, fresh greens, cauliflower rice

Steamed Veggies

Steaming or boiling is a great way to cook vitamin-rich, low-carb veggies such as broccoli, cauliflower, and Brussels sprouts. To add some extra flavour, smother your steamed veggies in butter or bacon fat. Alternatively, pan-fry your vegetables in butter or oil – this works especially well with cabbage, bamboo shoots, green leafy veggies, and mushrooms.

Zucchini Pasta

Zucchini noodles are a delicious, low-carb alternative to regular pasta. Using a simple vegetable spiralizer or a vegetable julienne peeler, cut zucchini into spirals or noodle strands. Heat a large pan on medium-high heat, melt some butter, then add garlic. After 30 seconds, add the zucchini noodles and cook until tender (this should only take 3-5 minutes). Don't overcook the noodles or they'll become mushy. Remove the pan from the heat, add parmesan cheese, and season generously with salt and pepper to taste.

Fresh Greens

A fresh green salad is a great way to accompany a keto meal. Avoid shop-bought salad dressings, as these are likely to be full of sugar. Instead, make your own dressing using cold-pressed oils like flax, avocado, walnut, or extra-virgin olive oil. You could also use full-fat mayonnaise, sour cream, or crème fraiche.

Cauliflower Rice

Cauliflower rice is a quick and easy keto side dish. You can buy fresh or frozen riced cauliflower from most supermarkets. In a large pan, melt some butter and stir in the cauliflower on medium heat. Add seasoning and continue to cook for 7-8 minutes. Turn down the heat and stir in some cream cheese and grated cheddar cheese until melted.

Enjoy your keto feast!

Frequently asked questions