Keto Comfort Food: Chicken And Dumplings Recipe

Chicken and dumplings is a traditional comfort food, but can you make it keto? The answer is yes, and it only takes about 25 minutes to cook. The trick is to make the dumplings with almond flour, which gives them a melt-in-your-mouth texture. You can also add lots of seasonings to give the dumplings a mouthful of flavour. This recipe is hearty, filling, and tastes like the soup you loved as a kid. It's the perfect easy low-carb dinner to fix for your entire family.

Ingredients for the chicken and dumplings

Chicken soup ingredients:

• Chicken broth
• Boneless, skinless chicken thighs or breasts
• Extra-virgin olive or avocado oil
• Butter
• Celery
• Onion
• Garlic
• Italian seasoning
• Heavy whipping cream
• Shredded chicken
• Salt and pepper to taste

Dumpling ingredients:

• Almond flour
• Coconut flour
• Xanthan gum
• Baking powder
• Salt and pepper
• Egg
• Butter, melted
• Unsweetened coconut milk
• Whey protein powder
• Italian seasoning
• Oregano
• Basil
• Garlic powder

How to make the chicken and dumplings on the stovetop

Ingredients:

• 2 tablespoons of butter (unsalted)
• 1/3 cup of celery (chopped)
• 1 teaspoon of Italian seasoning
• 1 cup of heavy whipping cream
• 3 cups of chicken (shredded)
• 1/2 teaspoon of Italian seasoning (for the dumplings)
• Almond flour (for the dumplings)
• 1 large egg
• Baking powder
• Xanthan gum
• Italian seasoning
• Salt and pepper

Method:

• In a pot or deep-sided skillet, melt the butter over medium heat on the stove.
• Add the celery and onion to the pan and saute until softened.
• Mix in the minced garlic and saute for 30 seconds.
• Pour in the heavy whipping cream and chicken broth.
• Add a teaspoon of Italian seasoning and salt and pepper to taste.
• Simmer for 5 minutes.
• In a mixing bowl, combine the ingredients for the dough and beat on high until well combined.
• Form the dough into small dumpling-shaped balls and place them into the pot with the sauce mixture.
• Reduce the heat to a low simmer and cover for 15 minutes.
• Remove the lid, add the shredded chicken, and stir carefully to combine.
• Saute for a few more minutes until the chicken is heated through, and then serve.

How to make the chicken and dumplings in a slow cooker

Ingredients:

• Chicken broth
• Chicken (breast or thighs)
• Vegetables (celery, carrots, onion, garlic)
• Butter or ghee
• Almond flour
• Coconut flour
• Whey protein powder
• Xanthan gum
• Baking powder
• Salt and pepper
• Heavy cream or coconut milk
• Italian seasoning or other herbs (optional)

Method:

• In a skillet or saucepan, heat some butter or ghee over medium heat.
• Add the chopped vegetables (celery, carrots, onion, garlic) and sauté until softened.
• If using uncooked chicken, add it to the skillet and brown the meat. Otherwise, use pre-cooked or rotisserie chicken and add it later.
• Pour in the chicken broth and bring the mixture to a boil.
• Reduce the heat and simmer for about 30 minutes, or until the chicken is cooked through.
• While the soup is cooking, prepare the dumplings. In a mixing bowl, combine almond flour, coconut flour, whey protein powder, xanthan gum, baking powder, salt, and pepper.
• Add boiling water, melted butter or ghee, and any desired herbs to the dumpling mixture. Stir until a soft dough forms.
• Using wet hands, form the dough into small balls, about 1-inch in size.
• Place the dumplings into the slow cooker, on top of the soup mixture.
• Cover and cook on low for 4-6 hours, or until the dumplings have doubled in size.
• If using pre-cooked or rotisserie chicken, shred the meat and add it to the slow cooker during the last 30 minutes of cooking.
• Taste the soup and adjust seasoning if needed.
• For a creamy soup, add heavy cream or coconut milk during the last 15 minutes of cooking.
• Stir everything together and serve hot.

Note: It is important to store any leftovers separately, as the dumplings will become soggy if left in the soup for too long.

How to make the chicken and dumplings in an Instant Pot

First, press the "Saute" button on your Instant Pot to preheat it. When the word "hot" appears on the display, add some oil. You can use olive oil, avocado oil, or ghee. Once the oil is shimmering, add the onions and cook them for a few minutes until they become soft. Then, add the garlic and cook for another minute, stirring frequently.

Next, turn off the Instant Pot and add the chicken to the pot. Pour in the chicken broth, making sure that all the chicken is submerged. Close and lock the lid of the Instant Pot. Press "Manual" and adjust the timer to 10 minutes. Ensure that the cooking pressure is set to "high" and the release valve is set to "Sealing".

While the chicken is cooking, prepare the dumplings. In a medium-sized mixing bowl, combine the dry ingredients: almond flour, coconut flour, xanthan gum, baking powder, salt, and pepper. In a separate small bowl, whisk together the wet ingredients: melted butter, coconut milk, and egg. Now, add the wet mixture to the dry mixture and stir until it forms a soft dough. Be careful not to overmix.

Using your hands, form the dough into 1-inch dumplings. Press them well several times to ensure they are packed tightly, which will help prevent them from falling apart during cooking.

Once the Instant Pot beeps, indicating the time is up, allow the pressure to release naturally. Open the pot and gently stir the soup. Add salt, pepper, and heavy cream to taste. Press the "Saute" button again and adjust it to low.

Finally, drop the dumplings into the soup one or two at a time. Cook the dumplings for about 5 minutes, or just until they are cooked through. Turn off the Instant Pot or set it to "keep warm". Serve the chicken and dumplings immediately.

Tips for making the chicken and dumplings

• Save time by using cooked and shredded rotisserie chicken.
• Be sure to press the dumplings into your hands several times when forming them to ensure they stay together when cooking.
• Don't overcook the dumplings! Add them just before serving, as they only take a few minutes to cook.
• If you want to add vegetables, chopped carrots and celery are traditional ingredients. However, these have been omitted from the keto recipe to keep the carb count low. You can add them during the first step if you prefer.
• Use full-fat unsweetened coconut milk in place of heavy cream if you prefer.
• Store your dumplings and soup separately. Otherwise, the dumplings will become soggy.

Frequently asked questions