Chicken Breast On Keto: What You Need To Know

Chicken is a versatile meat that can be baked, sliced, or shredded and turned into a casserole. It is a popular dinner choice as it is healthy, easy to cook, and most people love it. Chicken breasts, in particular, are a great option for those on a keto diet. There are numerous keto-friendly chicken breast recipes available online, including those that are low-carb, gluten-free, and dairy-free. Some examples of keto chicken breast recipes are Greek Chicken Souvlaki, Keto Chicken Tortilla Soup, and Jalapeno Popper Baked Chicken Breasts.

Chicken breast nutritional value

Chicken breast is a popular option for people on a keto diet as it is an excellent source of lean protein. It is versatile, relatively inexpensive, and can be prepared in a variety of ways.

A 3-ounce (85g) grilled, boneless, skinless chicken breast contains 128 calories, 26 grams of protein, and 2.7 grams of fat, with zero grams of carbohydrates. A 3.5-ounce (100g) serving of chicken breast provides 165 calories, 31 grams of protein, and 3.6 grams of fat.

Chicken breast is a good source of selenium, phosphorus, vitamin B6, and niacin. Selenium is important for thyroid function and making DNA, while niacin and B6 are part of the family of water-soluble B vitamins that play a role in cellular functioning.

Chicken breast can be cooked in many ways, including grilling, baking, roasting, poaching, and frying. However, it is important to note that the addition of oil, sauces, batter, and breading can increase the calorie, fat, and carbohydrate content.

• A 3.5-ounce (100g) serving of a skinless, boneless, cooked chicken breast provides 165 calories, 31 grams of protein, and 3.6 grams of fat.
• A 3-ounce (85g) grilled, boneless, skinless chicken breast contains 128 calories, 26 grams of protein, and 2.7 grams of fat, with zero grams of carbohydrates.
• A 3-ounce (85g) serving of roasted, broiled, or baked chicken breast with the skin on provides 166 calories, 6.6 grams of fat, and 25 grams of protein.
• A 3.5-ounce (100g) serving of a skinless, boneless, cooked chicken thigh provides 179 calories, 24.8 grams of protein, and 8.2 grams of fat.
• A 3.5-ounce (100g) serving of chicken wings provides 203 calories, 30.5 grams of protein, and 8.1 grams of fat.

In summary, chicken breast is a keto-friendly food item that is high in protein, low in fat, and contains no carbohydrates. It is a versatile and nutritious option for those on a keto diet.

Keto chicken recipes

Chicken breast is a great option for those on a keto diet. Here are some keto chicken recipes to try:

Keto Crack Chicken

This recipe combines chicken, bacon, two kinds of cheese, and ranch seasoning. It takes less than 20 minutes to make and is a comforting, creamy, and cheesy dish.

Grilled Chicken with Avocado Salsa

A delicious low-carb keto dinner that can be prepared in under 30 minutes. It features grilled chicken breasts topped with fresh avocado salsa.

Cheesy Broccoli Stuffed Chicken Breast

Chicken breasts are stuffed with broccoli, parmesan, cheddar, and cream cheese. This flavourful and textured meal is a fantastic low-carb option.

Cream Cheese Spinach Stuffed Chicken Breast

Chicken breasts are stuffed with a creamy spinach, parmesan, and mozzarella filling, then pan-seared to perfection. The cheese filling melts in your mouth!

15-Minute Roasted Chicken and Veggies

A quick and healthy option. Chicken breast pieces and vegetables are coated in Italian seasoning and olive oil, then oven-roasted to perfection in just 15 minutes.

Creamy Garlic Parmesan Chicken Breast

Chicken breasts are cooked in a creamy garlic parmesan sauce. This flavourful dish can be served with pasta or vegetables and is ready in 20 minutes!

Keto Chicken and Avocado Taco Lettuce Wraps

A nutritious and protein-packed option. Lettuce wraps are filled with spicy taco-spiced chicken, avocado, tomato, and drizzled with a zesty cilantro lime sauce. Perfect for those on a keto, paleo, or low-carb diet.

Keto Stuffed Chicken Parmesan

Juicy cheese-stuffed chicken breasts seared in olive oil and topped with marinara sauce and a mixture of parmesan and mozzarella cheese. This keto-friendly dish is healthier and has only 4 net carbs per serving!

Crispy Parmesan Crusted Chicken

This chicken is light and crispy on the outside and tender on the inside. It's a quick and easy keto option that can be made in under 10 minutes with just 5 ingredients!

Garlic Butter Chicken Bites with Lemon Asparagus

Chicken bites are seasoned and seared, then served with asparagus in a garlic butter sauce. This recipe is packed with flavour and perfect for low-carb and keto dieters.

Salsa Fresca Chicken Bake

A quick and easy chicken breast bake with salsa Fresca. It can be enjoyed on its own or with roasted vegetables or cauliflower rice.

Creamy Pesto Chicken with Roasted Tomatoes

A restaurant-style pesto chicken dish that can be served in just 20 minutes. It's packed with flavour and is a great keto option.

French Onion Chicken Casserole

A full-flavoured and satisfying chicken casserole. This keto-friendly dish is sure to be a family favourite and is ready in just 25 minutes!

One-Pot Chicken and Vegetables Skillet (Healthy & Low Carb)

A quick and easy one-pot meal that's ready in 20 minutes. This chicken and vegetable recipe is excellent for meal prep and will wow your family with its amazing flavour!

Asado Chicken Breast with Sauteed Lemon Zucchini

A delicious and tender grilled chicken breast recipe with a zesty marinade. Served with sauteed lemon zucchini, it makes for a quick and easy keto meal.

Cheesy Jalapeño Keto Chicken

This recipe is ready in under 30 minutes and loaded with flavour. It's perfect for busy nights and easy keto meal prep. The chicken is seared and then simmered in a creamy, cheesy sauce with a kick of jalapeño.

Chicken breast keto-friendliness

Chicken breast is a keto-friendly food that can be cooked in a variety of ways and served with a range of low-carb sides. It is a versatile, healthy, and inexpensive option for those on a keto diet.

Keto-Friendly Chicken Breasts

Chicken breasts are a great source of lean protein and can be cooked in many different ways. They can be baked, pan-fried, grilled, or cooked in an air fryer or instant pot. One popular keto recipe is "crack chicken", which combines chicken breast with bacon, cheese, and ranch seasoning. Other recipes include chicken parmesan, chicken fajitas, chicken casseroles, and chicken soups.

Keto-Friendly Sides

Chicken breasts can be served with a variety of low-carb sides to make a keto-friendly meal. Some options include roasted vegetables, such as asparagus, broccoli, or zucchini; cauliflower rice; avocado; salad; and cheese.

Sample Keto Chicken Breast Meals

• Grilled chicken with avocado salsa
• Chicken and avocado taco lettuce wraps
• Cream cheese spinach stuffed chicken breast
• Keto chicken and avocado salad
• Keto chicken tortilla soup
• Chicken Caesar salad
• Chicken and broccoli stir fry

Nutritional Information

Chicken breast is a good source of protein and is low in carbohydrates, making it a suitable option for those on a keto diet.

In summary, chicken breast is a versatile and keto-friendly food that can be cooked in a variety of ways and served with a range of low-carb sides to create delicious and nutritious meals.

Chicken breast keto recipes

Chicken breasts are a versatile ingredient for keto recipes, as they can be cooked in a variety of ways and paired with a range of keto-friendly foods. Here are some delicious keto chicken breast recipes to try:

Keto Crack Chicken

This recipe combines chicken, bacon, two types of cheese, and ranch seasoning to create a comforting and tasty dish. It can be made in an oven, slow cooker, or instant pot, and takes less than 20 minutes to prepare.

Cheesy Broccoli Stuffed Chicken Breast

A tender chicken breast stuffed with broccoli, parmesan, cheddar, and cream cheese. This flavourful and textured meal is a delicious low-carb option.

Cream Cheese Spinach Stuffed Chicken Breast

Chicken breasts are stuffed with a creamy spinach, parmesan, mozzarella, and cream cheese filling, then pan-seared to perfection. The result is a tender and gooey dish that will satisfy your cravings.

Grilled Chicken with Avocado Salsa

A healthy and delicious option for a keto dinner. The cilantro lime grilled chicken is topped with fresh avocado salsa, making it a refreshing and tasty choice.

Creamy Garlic Parmesan Chicken Breast

Chicken breasts are cooked in a creamy garlic parmesan cream sauce, creating a fragrant and flavourful dish. It can be served with pasta or vegetables and is ready in just 20 minutes.

Keto Chicken and Avocado Taco Lettuce Wraps

A nutritious and protein-packed option for those on a low-carb, paleo, or keto diet. Lettuce wraps are filled with spicy taco-spiced chicken, avocado, tomato, and drizzled with a zesty cilantro lime sauce.

Cheesy Jalapeño Keto Chicken

A perfect easy dinner option with just 5 net carbs. It is ready in under 30 minutes and can be served over cauliflower rice to keep it keto-friendly. The combination of spices, butter, veggies, and cheese creates a creamy and luscious sauce.

Garlic Butter Chicken Bites with Lemon Asparagus

A tasty and easy-to-prepare dish with chicken bites and asparagus in garlic butter sauce. It takes about 20 minutes to cook and is a great choice for a low-carb or keto dinner.

Salsa Fresca Chicken Bake

A quick and easy chicken breast bake with salsa Fresca that can be enjoyed on its own or with roasted vegetables or cauliflower rice. It takes just 25 minutes to prepare.

Creamy Pesto Chicken with Roasted Tomatoes

This restaurant-style pesto chicken breast dish is packed with flavour and can be served in a variety of ways. It comes together in just 20 minutes, making it a convenient weeknight meal.

French Onion Chicken Casserole

A full-flavoured and satisfying chicken casserole that might change your mind about chicken casseroles. It's a delicious and hearty meal that takes 25 minutes to cook.

One-Pot Chicken and Vegetables Skillet

This one-pot chicken and vegetable recipe is not only healthy and low-carb but also very quick to make, taking only 15 minutes. It's an excellent option for meal prep and will wow your family with its amazing flavour.

Chicken breast keto cooking tips

Chicken breast is a versatile ingredient that can be cooked in a variety of ways to suit a keto diet. Here are some cooking tips and recipe ideas to get you started:

Choosing Chicken Breasts

When selecting chicken breasts for your keto meals, opt for boneless and skinless varieties. You can also use chicken thighs as a substitute in most recipes. If you're short on time, consider buying pre-cooked or frozen chicken breasts, which can be cooked quickly in an instant pot or air fryer.

Preparation Techniques

To enhance the flavour of your chicken breasts, try butterflying or pounding them to an even thickness before cooking. This technique, also known as "butterflying," involves cutting the chicken breast horizontally, almost in half, and then opening it up like a book. This helps the chicken cook more evenly and can be especially useful if you plan to stuff the breasts with fillings such as cheese or vegetables.

Cooking Methods

Chicken breasts can be cooked using a variety of methods, including baking, pan-frying, grilling, or air frying. For a quick and easy option, bake your chicken breasts in the oven at 400°F (200°C) for 20-25 minutes. If you're short on time, an air fryer can cook frozen chicken breasts in just 20 minutes. For a crispy finish, try broiling the chicken for the last 2 minutes of cooking.

Keto-Friendly Stuffings and Fillings

To make your chicken breasts keto-friendly, stuff them with low-carb fillings. Some tasty options include:

• Broccoli and cheese: Mix chopped broccoli with cream cheese and shredded cheddar, then stuff into butterflied chicken breasts.
• Spinach and artichoke dip: Combine spinach and artichoke dip with golden-seared chicken breasts for a satisfying keto meal.
• Cream cheese and jalapeno: Mix cream cheese with chopped jalapenos and stuff into chicken breasts for a spicy kick.

Keto Chicken Breast Recipes

• Keto Crack Chicken: A comforting dish made with chicken, bacon, two types of cheese, and ranch seasoning. It can be baked in the oven, slow-cooked, or prepared in an instant pot.
• Sheet Pan Chicken and Veggies: Chicken bites and colourful vegetables seasoned with a zesty marinade and baked on a sheet pan for a fuss-free weeknight meal.
• Greek Chicken Souvlaki: Chicken chunks marinated in lemon, oregano, and garlic, then grilled, baked, or cooked on the stovetop. Serve on skewers for a fun presentation.
• Keto Chicken Parmesan: A low-carb twist on the classic chicken parmesan, made without breading and baked in the oven.
• Chicken Enchilada Casserole: A creamy, one-pan dish with Mexican flavours that can be on your table in less than 30 minutes.
• Chicken Alfredo Without Pasta: A skillet dish with pan-fried chicken cubes and a creamy alfredo sauce, ready in just 20 minutes.
• Keto Tuscan Chicken: A crockpot dish with rustic flavours of sun-dried tomatoes and parmesan cheese.
• Chicken and Broccoli Stir Fry: A quick and easy keto-friendly take on classic Asian flavours.

Side Dishes and Accompaniments

Serve your keto chicken breasts with a variety of low-carb side dishes, such as:

• Roasted vegetables: Asparagus, broccoli, or cauliflower roasted with olive oil and herbs.
• Salad: A fresh green salad with leafy greens, avocado, and a tangy dressing.
• Cheesy bacon-wrapped asparagus: Asparagus spears wrapped in bacon and baked until crispy.
• Zoodles: Zucchini noodles that can be used as a low-carb substitute for pasta.

Storage and Reheating

Keto chicken breast dishes can be stored in the refrigerator for up to 4 days or frozen for up to 6 months. To reheat, bake in the oven at 350°F (180°C) for about 10 minutes, or until warmed through.

Frequently asked questions