Chicken Gyros: Keto-Friendly Or Not?

Gyros are a Greek dish that can be made with a variety of meats, including chicken, lamb, and pork. The traditional gyro is wrapped in pita bread and served with vegetables and tzatziki sauce. However, the pita bread and traditional meat used in gyros are not keto-friendly, containing around 20-30 grams of carbs per pita pocket and added ingredients like wheat and soy.

Fortunately, there are ways to make a keto-friendly version of this dish by substituting the pita bread with keto naan or almond flour tortillas and using chicken or another type of meat marinated in ingredients such as olive oil, lemon juice, and Greek yogurt.

Chicken Gyro recipe with keto naan or keto tortilla

Chicken Gyro with Keto Naan or Keto Tortilla

Ingredients:

For the chicken:

• 1 lb chicken breast, boneless and skinless, cut into 1" pieces
• 2 tablespoons kosher salt
• 4 cups cold water
• 1/3 cup olive oil
• 1/4 cup lemon juice
• 2 tablespoons fresh parsley, chopped
• 1 teaspoon lemon zest
• 1 teaspoon granular Swerve or Lakanto
• 1 teaspoon dried oregano

For the pickled veggies:

• 1 red onion, sliced
• 1/2 cup apple cider vinegar
• 1 tablespoon granular Swerve or Lakanto
• 1 teaspoon kosher salt
• 2 roma tomatoes, chopped and deseeded
• 1 cucumber, diced
• 1/2 head romaine lettuce, cut into strips
• 1 cup feta, crumbled

For the keto naan:

• 1 recipe for keto naan (see below for a keto tortilla recipe)
• 1 cup tzatziki sauce

Method:

• Brine the chicken. In a large mixing bowl, stir the salt and water until the salt has completely dissolved. Place the chicken in the brine and refrigerate for 30 minutes - 3 hours.
• Pickle the veggies by adding the apple cider vinegar, salt, and erythritol to a small saucepan over medium-high heat. Whisk until the erythritol is dissolved. Place the sliced red onions in a heat-safe bowl and pour the boiling vinegar over them. Allow the veggies to rest for a minimum of 30 minutes, stirring occasionally.
• Make the naan. Wrap cooked naan in a kitchen towel while you prepare the rest of the ingredients. To reheat, wrap the naan in damp paper towels and microwave for 15-second intervals.
• Make the marinade. In a small bowl, whisk together the olive oil, lemon juice, parsley, lemon zest, erythritol, and oregano. Remove the chicken from the brine and pat dry with paper towels. Discard the brine. Place the chicken in a large mixing bowl and pour half of the marinade over it. Toss to coat the chicken.
• Thread the chicken pieces onto skewers and cook either on a hot grill or in a grill pan over the stove for 5-7 minutes on each side, or until the chicken reaches an internal temperature of 165 F.
• Assemble the gyro. Place the naan on a piece of foil, then spread some tzatziki sauce, chicken, veggies, and feta on top. Serve warm and enjoy!

Keto Naan Ingredients:

• 1 1/2 cups fine almond flour
• 1/2 cup coconut flour
• 1/4 cup golden flaxseed meal
• 1/2 teaspoon baking powder
• 1/2 teaspoon xanthan gum
• 1/2 teaspoon salt
• 2 tablespoons olive oil
• 2 eggs
• 1/2 cup plain, full-fat Greek yogurt
• 1/4 cup water

Keto Naan Method:

• Preheat the oven to 400°F and line a baking sheet with parchment paper.
• In a large bowl, whisk together the almond flour, coconut flour, flaxseed meal, baking powder, xanthan gum, and salt.
• Add the olive oil, eggs, yogurt, and water. Mix until a dough forms.
• Divide the dough into four equal pieces and roll each piece into a ball.
• Place one ball between two sheets of parchment paper and roll out into a circle about 1/4 inch thick. Repeat with the remaining dough balls.
• Carefully peel off the top layer of parchment paper and place the naan, still on the bottom layer of parchment paper, onto the prepared baking sheet.
• Bake for 8-10 minutes, or until the edges are golden brown.
• Remove from the oven and let cool slightly before serving.

Keto Tortilla Ingredients:

• 2 cups almond flour
• 6 tablespoons psyllium husks (not psyllium husk powder)
• 1 tablespoon olive oil
• 1 cup warm water (not boiling)

Keto Tortilla Method:

• In a large mixing bowl, add the almond flour, psyllium husks, and salt. Mix well.
• Slowly add the olive oil and warm water and mix until completely combined. Let the dough sit for a minute.
• Gently knead the dough several times and form it into a ball. Place the dough on a lightly floured surface.
• Cut the dough into 4 large or 8 small pieces. Get one piece of dough and place it between two sheets of parchment paper. Using a rolling pin, roll out the dough until thin and flat. Place a dinner plate or small appetizer plate on top of the dough and cut around it to form a circular shape. Repeat with the remaining dough.
• Heat a non-stick pan on medium and lightly grease. Place one tortilla in the pan and cook for 2-3 minutes, then flip and cook for an additional 2 minutes. Repeat with the remaining tortillas.

Tzatziki sauce ingredients

Tzatziki sauce is a refreshing, chilled sauce, dip or spread that is commonly served with grilled meats and gyros. It is made with a few simple ingredients, including strained yoghurt, cucumber, olive oil, garlic, lemon juice, salt and sometimes fresh herbs such as dill or mint.

The cucumber is key to the sauce, adding a tangy, cool flavour. It is usually grated, then drained to remove excess liquid, and mixed with the other ingredients. Some recipes suggest adding a pinch of salt to the cucumber before grating to help draw out the moisture. The cucumber is then mixed with the other ingredients and served immediately, or chilled for a few hours to allow the flavours to meld.

Tzatziki sauce is incredibly versatile and can be served with grilled meats, gyros, kebabs, fish, fries, pita chips, salads, and even used to top a baked potato. It is also delicious as a dip for fresh vegetables, crackers or pita.

• 2 cups grated cucumber (from about 1 medium 10-ounce cucumber, no need to peel or seed the cucumber first, grate on the large holes of your box grater)
• 1 ½ cups plain Greek yoghurt
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons chopped fresh mint and/or dill
• 1 tablespoon lemon juice
• 1 medium clove garlic, pressed or minced
• ½ teaspoon fine sea salt

Chicken marinade ingredients

Chicken is a versatile meat that can be used in a variety of dishes and can be prepared in a multitude of ways. Here are some ingredients that can be used to create a delicious chicken marinade that is keto-friendly:

Lemon Garlic Marinade

This marinade features a zesty combination of lemon and garlic, enhanced by the addition of avocado oil, fresh parsley, and sea salt.

Ingredients:

• Lemon zest
• Lemon juice
• Avocado oil
• Garlic
• Parsley
• Sea salt

Chipotle Lime Marinade

For a tangy and spicy kick, this marinade blends lime juice and zest with garlic, chipotle powder, cilantro, and sea salt.

Ingredients:

• Lime zest
• Lime juice
• Garlic
• Chipotle powder
• Cilantro
• Sea salt

Italian Herb Marinade

This marinade captures the essence of Italy with a blend of olive oil, balsamic vinegar, and an array of fresh herbs, including basil, rosemary, parsley, and garlic.

Ingredients:

• Olive oil
• Balsamic vinegar
• Basil
• Rosemary
• Parsley
• Garlic
• Oregano
• Yogurt

Tandoori Marinade

For an Indian-inspired flavour, this marinade combines yogurt, avocado oil, lemon juice, coconut milk, Thai green chili paste, cilantro, fish sauce, and an array of spices.

Ingredients:

• Yogurt
• Avocado oil
• Lemon juice
• Coconut milk
• Thai green chili paste
• Cilantro
• Fish sauce
• Spices

Chimichurri Marinade

Chimichurri is a vibrant and fresh marinade with a blend of parsley, red onion, garlic, avocado oil, red wine vinegar, and a hint of red pepper flakes.

Ingredients:

• Parsley
• Red onion
• Garlic
• Avocado oil
• Red wine vinegar
• Red pepper flakes

These keto-friendly chicken marinade recipes offer a variety of flavour profiles and can be used as a base for creating your own unique combinations.

Chicken cooking methods

Chicken is a versatile meat that can be cooked in a variety of ways. Here are some popular methods:

Stir-Frying

Stir-frying is a quick and easy way to cook chicken. It is ideal for cuts such as chicken breast, thigh fillets, or tenderloins as they cook evenly without drying out the outside. To stir-fry, heat a small amount of vegetable oil in a wok over high heat. Add the chicken in batches to prevent crowding and stewing. Stir-fry for 1-2 minutes until golden brown and cooked through.

Pan-Frying

Pan-frying is similar to stir-frying but allows for larger cuts of chicken, such as breasts, tenderloins, or thigh fillets. Heat a frying pan to medium heat and add a tablespoon of oil. Place the chicken in the pan and cook for 7-8 minutes, turning occasionally, until golden brown and cooked through.

Grilling and Barbequing

Grilling or barbequing chicken is a great way to add flavour and colour. Ideal cuts include breasts, tenderloins, or thigh fillets. For best results, flatten the chicken to ensure even cooking. Grill or barbeque until cooked through, then finish in a moderate oven if needed.

Baking

Baking is suitable for chicken wings, drumsticks, thigh cutlets, or whole chickens. This method ensures even cooking and allows the skin to cook gently. Bake in a preheated oven until the chicken is cooked through and the skin is crispy.

Roasting

Roasting a whole chicken is a classic and comforting way to prepare chicken. Seasoning is key, with popular options including rosemary, lemon, garlic, paprika, salt, and pepper. The cooking temperature depends on personal preference, with lower temperatures yielding softer meat and higher temperatures resulting in a crispier crust. Ensure the meat reaches an internal temperature of 165°F.

Braising

Braising is a two-step process that combines searing and low-heat cooking in a broth or wine. It results in tender, flavourful meat. First, sear the chicken to enhance its flavour. Then, finish cooking in a broth or wine in the oven or on the stovetop. This method allows the chicken to absorb the flavours of the liquid.

Greek gyro salad

A Greek gyro salad is a great option for those wanting to enjoy the flavours of a gyro without the carbs. It's also a versatile dish that can be adapted for a variety of diets, including keto, Whole30, and Paleo.

Ingredients

For the salad:

• Lamb, chicken, turkey, or beef
• Romaine lettuce
• Cherry tomatoes
• Cucumber
• Red onion (optional)
• Feta cheese
• Kalamata olives
• Pita chips (optional)

For the marinade:

• Olive oil
• Lemon juice
• Garlic
• Rosemary

For the tzatziki dressing:

• Greek yogurt
• Cucumber
• Oregano
• Olive oil
• Lemon juice
• Garlic
• Salt and pepper
• Mint leaves

Method

Start by making the marinade. Whisk together olive oil, lemon juice, garlic, and rosemary. Place the lamb or alternative meat in the marinade and leave for at least one hour, or overnight for a more intense flavour.

Next, heat a cast-iron skillet over medium-high heat and sear the meat on both sides until golden. Set aside and leave to rest while you prepare the rest of the salad.

To make the tzatziki dressing, stir Greek yogurt and shredded cucumber together in a bowl. Then, mix in olive oil, lemon juice, and herbs. Season with salt and pepper, and add some grated garlic. Adjust the consistency by adding water until you reach your desired thickness.

Finally, assemble the salad by placing the romaine lettuce in a bowl and seasoning with salt and a drizzle of the tzatziki dressing. Layer the cucumber slices, cherry tomatoes, olives, and feta over the lettuce. Slice the meat and place it on top of the salad. Drizzle with more dressing and garnish with some extra mint leaves. Serve with pita chips, if desired.

Variations

For a vegetarian option, omit the meat and serve the salad with the feta and tzatziki dressing. For a vegan version, skip the meat, feta, and tzatziki, and use olive oil and lemon instead. To make it keto-friendly, include the meat but skip the feta and tzatziki, or use a dairy-free alternative.

Frequently asked questions