Lemon Chicken: A Keto-Friendly Dish?

Lemon chicken is a popular dish that can be made keto-friendly. The keto diet is a low-carb, high-fat diet that has gained popularity in recent years. This version of lemon chicken typically includes chicken thighs or breasts, a lemon sauce made with lemon juice and zest, and various spices and herbs such as garlic, thyme, and pepper. It is often served with low-carb side dishes such as cauliflower rice, mashed cauliflower, or a green salad. The dish is known for its tangy and creamy flavour, and can be made in a skillet or an Instant Pot.

Keto lemon chicken recipe

Ingredients:

• Chicken breasts or thighs
• Spices: garlic, thyme, salt, and pepper
• Lemon
• White wine (optional)
• Chicken broth
• Butter and/or olive oil
• Capers (optional)
• Dijon mustard
• Almond flour (optional)
• Parmesan cheese (optional)
• Heavy cream (optional)
• Fresh parsley or other herbs for garnish

Instructions:

• Prepare the chicken by slicing each breast horizontally and pounding to an even thickness using a meat mallet.
• Season the chicken with salt and pepper.
• If using almond flour and Parmesan cheese, combine them in a shallow bowl with salt and pepper. Coat the chicken in the flour mixture and shake off the excess.
• Heat a large skillet to medium heat and add oil.
• Add the chicken to the pan and cook until golden brown, about 5-7 minutes per side.
• Remove the chicken from the pan and set aside.
• To make the lemon sauce, add wine or broth to the pan to deglaze, scraping up any brown bits.
• Add lemon juice, lemon zest, butter, and/or heavy cream to the pan.
• Season with salt and pepper to taste.
• Simmer the sauce for a few minutes until it starts to reduce and thicken.
• Return the chicken to the pan and coat with the sauce.
• Garnish with fresh parsley or other herbs and serve with lemon slices.

Tips:

• If using thicker chicken breasts, flatten them with a rolling pin to ensure even cooking.
• For a creamier sauce, add heavy cream or grated Parmesan cheese.
• For extra lemon flavor without the carbs, add a touch of lemon extract.
• This recipe can also be made in an Instant Pot.

Keto lemon chicken with broccoli

Ingredients:

• 3 lbs chicken parts
• 1 medium onion, diced
• 1 clove garlic, minced
• 2 packets Swanson® Flavor Boost™ Concentrated Chicken Broth
• 3 cups fresh broccoli florets
• 1 tablespoon lemon zest
• 1/4 cup lemon juice
• 2 tablespoons olive oil
• Salt to taste

Optional:

• 1/2 cup butter-flavored coconut oil
• 1/4 cup coconut oil
• 1 teaspoon tamari
• 1/4 teaspoon fine sea salt
• 1/4 cup coconut oil
• 1 clove garlic, peeled and crushed
• 1 teaspoon fresh ginger, thinly sliced
• 3 green onions, sliced
• 3 boneless chicken thighs, preferably with skin on
• 1 tablespoon fresh cilantro, chopped
• 1 tablespoon cashews, crushed (optional)

Method:

• Heat 1 tablespoon of olive oil in a 12-inch skillet over medium-high heat.
• Add the chicken and cook until well-browned on all sides.
• Remove the chicken from the skillet and pour off any excess fat.
• Reduce the heat to medium and add the remaining olive oil to the skillet.
• Add the onion and garlic and cook for 2 minutes.
• Stir in the concentrated broth and lemon juice.
• Return the chicken to the skillet, reduce the heat to low, cover, and cook for 20 minutes or until the chicken is cooked through.
• Stir in the broccoli florets and lemon zest. Cover and cook until the broccoli is tender.
• For a more authentic Asian flavour, you can also make a lemon sauce to coat the chicken:

• Combine guar gum and water and let the mixture rest for 10-15 minutes until thickened.
• In a saucepan over low heat, melt the butter-flavoured coconut oil.
• Add the lemon juice, erythritol (if using), stevia, tamari, and salt, then stir in the thickened guar gum mixture.
• Increase the heat to high and bring the sauce to a boil, then reduce the heat to low and simmer for about 10-15 minutes until the sauce thickens.

• Add the lemon sauce to the chicken in the skillet and mix until the chicken pieces are well coated.
• Sprinkle the cilantro and cashews over the chicken and serve with the broccoli.

Keto lemon chicken in an instant pot

This keto-friendly lemon chicken is a quick and easy dish bursting with bright and fresh flavors. It's also low in carbs and perfect for a busy weeknight.

Ingredients:

• 6-8 boneless chicken thighs (skinless or with skin)
• Sea salt and pepper to taste
• 1/2 teaspoon garlic powder
• 2 tablespoons olive oil
• 3 tablespoons butter
• 1/4-1/2 cup chopped onion
• 4 garlic cloves, sliced or minced
• 1-1 1/2 tablespoons Italian seasoning
• Zest of half a lemon
• 1/3 cup homemade or low-sodium chicken broth (or a combination of broth and lemon juice)
• 2 tablespoons heavy cream (optional)
• Chopped fresh parsley and lemon slices for garnish (optional)

Instructions:

• Season the chicken with salt, pepper, and garlic powder.
• Press the 'Sauté' function on the Instant Pot and add the olive oil.
• Place the chicken in the Instant Pot and cook for 2-3 minutes on each side, or until golden brown. This helps to seal in the juices. You may need to work in batches. Once browned, remove the chicken and set aside.
• Melt the butter in the Instant Pot and add the onions and garlic. Sauté for 1 minute.
• Add the lemon juice to deglaze the pan.
• Add the Italian seasoning, lemon zest, and chicken broth (or broth and lemon juice combination).
• Place the chicken back into the Instant Pot, lock the lid, and turn the valve to 'Seal'.
• Select the 'Manual' or 'Pressure Cook' button and adjust the timer to 7 minutes. It will take about 5-10 minutes to come to pressure and start counting down.
• When done, release the pressure after 2-3 minutes, then remove the lid.
• Remove the chicken from the Instant Pot and set aside on a plate.
• If using, stir in the heavy cream into the Instant Pot.
• If you want a thicker sauce, create a slurry by mixing cornstarch or arrowroot starch with cold water. Press 'Sauté' and allow the sauce to bubble and thicken.
• Turn off the Instant Pot and add the chicken back to coat with the sauce.
• Sprinkle with chopped parsley and serve with your favorite sides. Garnish with lemon slices if desired.

Tips:

• For a paleo and Whole30-friendly version, use ghee or olive oil instead of butter and coconut cream instead of heavy cream.
• To make this dish even quicker, use an Instant Pot with a 'Sauté' function to brown the chicken.
• To increase the lemon flavor without adding extra carbs, add a touch of lemon extract.

Keto lemon chicken with coconut flour

Ingredients:

• 8 oz Boneless/Skinless Chicken Thighs
• 6 tbsp Coconut flour
• 4 tbsp Coconut oil
• 1 tsp Lemon zest
• 1 Lemon juice of lemon
• 2 tbsp Swerve confectioner
• 1/2 cup Chicken broth
• 1/4 tsp Xanthan Gum
• Salt and pepper, to taste

Instructions:

• Cut the chicken thighs into bite-sized chunks and set aside.
• In a bowl, add the coconut flour. In small batches, add the chopped chicken pieces to the flour and coat them fully.
• Heat coconut oil in a pan over medium-high heat. Once hot, add the chicken pieces in batches until fully cooked through.
• In a separate pan, add the lemon zest and turn the heat to high.
• In a saucepan, combine the chicken broth and swerve until the swerve is fully dissolved. (Erythritol may not fully dissolve).
• To the saucepan, add the lemon juice and xanthan gum, then bring to a boil.
• Reduce the heat to a simmer and allow the sauce to reduce to your desired thickness.
• Once the sauce has thickened, add the chicken pieces and coat them evenly.
• Serve warm with cauliflower rice and enjoy!

Tips:

• For a lighter coating, simply coat the chicken with coconut flour without any egg wash or additional ingredients.
• Coconut flour absorbs sauces and flavors well, making it ideal for this recipe.
• For a complete meal, serve the keto lemon chicken with cauliflower fried rice or a simple green salad.

Keto lemon chicken with cauliflower rice

Ingredients:

• 16 oz boneless skinless chicken breast or thighs
• 1/3 cup almond flour
• 1/3 cup finely grated Parmesan cheese
• 1 tsp fresh ground black pepper
• 2 tbsp avocado oil (if making on the stovetop, olive oil works)
• 2 tbsp white wine or chicken broth
• 3 tbsp lemon juice
• 2 tsp lemon zest
• Parsley, oregano, or thyme for garnish
• 1/2 tsp lemon extract (optional)
• 4 cups cauliflower: riced or finely chopped

Method:

• Slice each chicken breast horizontally and pound to an even thickness using a meat mallet.
• In a shallow bowl, combine almond flour, Parmesan, salt and pepper. Coat the chicken in the flour mixture and shake off the excess.
• Heat a large skillet to medium heat and add oil.
• Add chicken to the pan and cook until a deep golden brown, about 7 minutes per side.
• Remove from the pan and tent to cover.
• Add wine or broth to the skillet and deglaze the pan.
• Add lemon juice, lemon zest, and heavy cream to the pan. Season to taste with salt and pepper. Cook for 3 minutes, stirring constantly. Add lemon extract for a more vibrant lemony flavor.
• Rice the cauliflower.
• Heat a separate large skillet over medium-high heat. Add butter, and then cook the cauliflower rice until golden brown, about 3-5 minutes.
• Return the chicken to the pan to coat with the sauce.
• Serve with lemon slices and garnish with parsley, oregano, or thyme.

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