Shredded Chicken: A Keto-Friendly Protein Option?

Chicken is a versatile meat that can be cooked in a variety of ways and used in several dishes. Shredded chicken is a popular choice for those on a keto diet, as it is a good source of protein and can be easily incorporated into meals. From Mexican shredded chicken to chicken enchilada bowls, there are numerous keto-friendly options to choose from. The key to making delicious shredded chicken lies in the sauce and spices used, as well as the cooking method. Whether it's boiled, pan-fried, or slow-cooked, shredded chicken is a tasty and convenient option for keto dieters.

Keto chicken enchilada bowl

Ingredients:

• 2 tablespoons coconut oil (for searing chicken)
• 1 pound of boneless, skinless chicken thighs
• 3/4 cup red enchilada sauce (or a whole 28oz jar for extra spice)
• 1/4 cup chopped onion
• 1- 4 oz can diced green chiles
• Toppings of your choice (e.g. avocado, cheese, jalapenos, sour cream, tomato)
• Optional: serve over plain cauliflower rice (or Mexican cauliflower rice)

Method:

• In a pot or Dutch oven over medium heat, melt the coconut oil. Once hot, sear chicken thighs until lightly brown.
• Pour in the enchilada sauce and water, then add the onion and green chiles. Reduce heat to a simmer and cover. Cook chicken for 17-25 minutes or until tender and fully cooked through to at least 165 degrees internal temperature.
• Carefully remove the chicken and place it onto a work surface. Chop or shred the chicken, then add it back into the pot. Let the chicken simmer uncovered for an additional 10 minutes to absorb flavour and allow the sauce to reduce.
• To serve, place cauliflower rice in a bowl and add a layer of enchilada chicken, then top with your chosen toppings.

Tips:

• You can make this recipe in a slow cooker or an Instant Pot by adding the chicken, enchilada sauce, chiles and onions together and letting them cook on low heat all day.
• The chicken and sauce mixture can be prepared ahead of time and frozen. When it's time to reheat, simply let it thaw and then heat in a pot on the stove top.
• You can make your own cauliflower rice by grating a fresh head of cauliflower in a food processor.
• You can also make your own enchilada sauce or buy some in the store.

Chicken broth and spices

Chicken broth is a great base for a warming keto soup, and there are many ways to spice it up.

Chicken Broth

Chicken broth is a great base for a warming keto soup, and there are many ways to spice it up. You can make your own broth by covering chicken bones with water in a large pot and adding pepper, salt, a tablespoon of apple cider vinegar, an onion, and optional herbs such as thyme or parsley. For more flavour, you can also add a carrot and a few stalks of celery. Bring the broth to a boil and simmer for 4-12 hours, then remove the bones and vegetables.

Alternatively, you can use store-bought chicken broth, but make sure it's organic or preservative-free and doesn't contain added sugars.

Spices

• Thyme, parsley, garlic, salt, and pepper
• Basil, rosemary, marjoram, oregano, and grated parmesan
• Chili powder, smoked paprika, oregano, and cumin, served with freshly chopped coriander
• Ginger, star anise, and cloves
• Onion powder, garlic powder, and paprika

Chicken and Vegetables

Shredded chicken is a great addition to a keto soup, and you can use either cooked or raw chicken. If using raw chicken, add it to the soup and cook for around 20 minutes or until it's tender. In addition to chicken, you can add a variety of vegetables to your soup, such as:

• Onion, carrots, leek, and celery
• Cauliflower florets or cauliflower rice
• Spinach
• Celery root

Other Ingredients

To make your soup extra creamy, add 4 ounces of softened cream cheese right before serving. You can also add a splash of heavy cream, sour cream, or cream cheese to taste.

Chicken with spinach and bacon

This delicious keto-friendly dish is perfect for lunch or dinner. It's quick, easy, and super tasty. Here's how to make it:

Ingredients:

• 1 medium-size boneless and skinless chicken breast (about 3 oz)
• 1 slice of bacon, chopped
• 1/2 cup of spinach, chopped
• 1 tsp Italian seasoning
• 1/2 tsp black pepper
• Butter
• Cream cheese
• Salt to taste

Optional Ingredients:

• Mushrooms
• Tomatoes
• Onions

Instructions:

• Boil the chicken breast in hot water. Once cooked, remove it from the water and shred it using a fork or your hands. Set the shredded chicken aside.
• In a pan, melt some butter and fry the chopped bacon until it releases its fat.
• Add the shredded chicken to the pan and cook for about 2-3 minutes.
• Toss in the chopped spinach and onion (if using). Cook until the vegetables are soft.
• Mix in the cream cheese and stir continuously until well combined.
• Add the Italian seasoning, pepper, and salt to taste.
• Transfer to a serving plate and enjoy!

Tips:

• You can add onions to this dish for extra flavour and health benefits. Onions are an excellent low-carb food that can help improve digestion and boost your immune system.
• If you're not on a keto diet, serve this dish with pasta, garlic bread, or your favourite carbs!
• For a hassle-free option, use rotisserie chicken instead of boiling and shredding a chicken breast.

BBQ pulled chicken

Ingredients:

• 3 pounds boneless skinless chicken thighs
• 1 teaspoon smoked paprika
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 1/4 cup apple cider vinegar
• 1 cup sugar-free ketchup
• 1 teaspoon maple extract
• 1 tablespoon cocoa powder unsweetened
• 1/2 teaspoon clear liquid stevia or see notes above for using a brown sugar substitute
• 3 pounds boneless skinless chicken breasts
• 4 oz butter (ghee or olive oil)
• 1/3 cup low-carb brown sugar (Sukrin Gold, Swerve Brown, Lakanto, or Besti)
• 3 tablespoons cider vinegar
• 3 tablespoons red wine vinegar (or more cider vinegar)
• 2 tablespoons prepared yellow mustard
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 1 teaspoon dried thyme
• 1 teaspoon black pepper
• 1 teaspoon liquid smoke
• 1/2 teaspoon celery salt
• 1/8 teaspoon ground cloves
• 1 1/4 lb boneless skinless chicken breast
• 1 1/8 cup sugar-free BBQ sauce
• 1/2 teaspoon garlic seasoning
• 1 cup Monterey Jack Cheese, grated
• 1 cup Sharp Cheddar Cheese, grated
• 6 pieces bacon, cooked and crumbled
• Salt and pepper to taste

Method:

First, I'll take you through the ingredients and method for a low-carb self-saucing BBQ pulled chicken recipe. Then, I'll provide instructions for a simpler, two-ingredient version.

Low-Carb Self-Saucing BBQ Pulled Chicken:

• Mix the smoked paprika, onion powder, garlic powder, cumin, salt, and pepper together and rub this dry seasoning mix onto the chicken thighs. Set aside.
• In a crockpot or slow cooker, pour in water, apple cider vinegar, and sugar-free ketchup, stirring to combine.
• Add the remaining sauce ingredients: maple extract, cocoa powder, and liquid stevia (or brown sugar substitute).
• Place the seasoned chicken thighs into the crockpot and cover.
• Cook on high for 3-4 hours or low for 8-10 hours.
• Once cooked, uncover and shred the chicken with two forks.
• If using an instant pot, follow the same preparation method but cook on manual, high pressure, for 25 minutes. Then, manually release the pressure.
• Enjoy your shredded BBQ chicken as it is, or shred the chicken thighs and serve as a pulled chicken dish.

Two-Ingredient BBQ Pulled Chicken:

• Let the chicken breasts come to room temperature for 20-30 minutes before cooking.
• Place the chicken breasts in the crockpot with 1/2 cup of chicken broth and cover with a piece of parchment paper, ensuring it touches the meat.
• Cook on high for 3-4 hours or low for 6-8 hours.
• Remove the chicken when the internal temperature reaches 160 F. Tent with foil and let it rest for 10 minutes.
• Shred the chicken and add your favourite low-carb BBQ sauce to taste.

Serving Suggestions:

Serve your BBQ pulled chicken as a sandwich, wrap, taco, or stuff it into bell peppers, portobello mushrooms, or use it as a salad topping. For a lower-carb option, mix the chicken with Italian dressing, creamy dressing, or Buffalo sauce instead of BBQ sauce.

Mexican shredded chicken

Ingredients:

• 1 pound of boneless, skinless chicken thighs
• 2 tablespoons coconut oil (for searing chicken)
• 3/4 cup red enchilada sauce
• 1/4 cup chopped onion
• 1-4 oz can diced green chiles
• Optional toppings: avocado, shredded cheese, pickled jalapenos, sour cream, and chopped tomato
• Serve over plain cauliflower rice or Mexican cauliflower rice for a more complete meal

Instructions:

• In a pot or Dutch oven, heat the coconut oil over medium heat.
• Sear the chicken thighs until lightly browned.
• Pour in the enchilada sauce, water, onion, and green chiles.
• Reduce the heat to a simmer and cover. Cook the chicken for 17-25 minutes or until tender and fully cooked through to an internal temperature of at least 165 degrees Fahrenheit.
• Carefully remove the chicken and place it on a work surface. Chop or shred the chicken, then return it to the pot.
• Let the chicken simmer uncovered for an additional 10 minutes to absorb the flavors and reduce the sauce.
• Serve with desired toppings and enjoy!

This recipe is a low-carb twist on a Mexican favorite and is sure to be a filling and delicious meal. It can also be made ahead of time and frozen for later.

Frequently asked questions