Keto Veg: The Perfect Pairing For Chicken Thighs

Chicken thighs are a great option for those on the keto diet, as they are high in protein and fat, and low in carbs. There are many ways to prepare chicken thighs, and a variety of keto-friendly vegetables that pair well with them.

For a one-pan meal, you can roast chicken thighs in the oven with vegetables such as zucchini, red peppers, cauliflower, Brussels sprouts, and broccoli. For extra flavor, toss the vegetables in oil, salt, and pepper, and perhaps some dried parsley.

If you're looking for a more indulgent option, you can cook your chicken thighs in bacon fat and serve them with a creamy mushroom Parmesan sauce. Or, for something a little different, try a keto Greek chicken skillet with artichoke hearts, cauliflower rice, and olives.

With so many delicious options to choose from, you're sure to find a keto-friendly chicken thigh and vegetable combination that satisfies your taste buds and keeps you on track with your diet.

Keto Brussels Sprouts with Bacon and Sweet Maple Horseradish Sauce

Ingredients:

• Brussels sprouts
• Bacon
• Maple syrup
• Horseradish
• Dijon mustard
• Thyme
• Black pepper
• Sea salt
• Allspice

Method:

First, prepare the sweet maple horseradish sauce. In a mixing bowl, add the maple syrup, horseradish, Dijon mustard, thyme, black pepper, sea salt, and allspice. Stir well as you add each ingredient. Store the sauce in an airtight container until you are ready to use it.

Next, prepare the Brussels sprouts and bacon. Cut the bacon into small pieces and cook them in a skillet over medium heat until crispy. Set the bacon aside and drain the excess fat, leaving just enough to coat the bottom of the pan. Cut the Brussels sprouts in half and add them to the skillet. Season with salt and pepper, and cook until they are tender and slightly caramelized.

Finally, assemble the dish. Toss the Brussels sprouts with the bacon and top with the sweet maple horseradish sauce. Serve alongside juicy chicken thighs for a delicious keto-friendly meal.

Tips and Variations:

• You can adjust the amount of horseradish to your taste preference.
• If you want to add some extra crunch, try toasting some chopped nuts (such as pecans or walnuts) and sprinkling them on top.
• For a more well-rounded meal, serve this dish with some roasted chicken thighs and a side of cauliflower mash.

Keto Green Bean Casserole

Ingredients:

• Avocado oil
• Green beans
• Mushrooms
• Garlic
• Dry white wine or chicken broth
• Heavy whipping cream
• Shredded cheese (cheddar, mozzarella, etc.)
• Parmesan crisps, crushed
• Butter
• Salt and pepper

Method:

• Preheat the oven to 350ºF.
• In a large skillet, heat the avocado oil over medium heat. Add the green beans and sauté for about 4 minutes. Transfer to a bowl.
• Add butter to the skillet and melt. Add the mushrooms and cook until browned, then add the garlic and cook for 1 minute.
• Add the wine or broth to the skillet and let cook until reduced. Stir in the heavy whipping cream and bring to a boil, then reduce heat and simmer until thickened.
• Pour the sauce over the green beans and sprinkle with the shredded cheese. Bake for 20 minutes.
• Remove from the oven and sprinkle with the crumbled parmesan crisps. Bake for another 5 minutes.

Tips:

• This recipe can be made ahead and baked when ready to eat. Simply follow the recipe and prepare the casserole up to the point of baking, but leave off the cheese crisps. Cover and refrigerate for up to 2 days, then bake as directed.
• Any leftovers should be stored in the fridge and consumed within a few days.
• For a vegetarian option, use vegetable stock instead of chicken broth.

Keto Garlic Butter Mushrooms

Ingredients:

• Mushrooms (cremini, shiitake, portobello, oyster, or button mushrooms)
• Olive oil
• Salt and pepper, to taste
• Butter
• Garlic, minced
• Chicken broth (or vegetable broth for a vegetarian option)
• Fresh parsley, for garnish (optional)

Instructions:

• Clean the mushrooms by wiping them with a damp paper towel or quickly rinsing them in a colander. Pat dry if rinsed.
• Heat olive oil in a large skillet over medium-high heat until shimmering.
• Add the mushrooms to the pan in a single layer. Cook in batches if necessary to avoid overcrowding.
• Sauté the mushrooms for 4-5 minutes on each side, flipping halfway through, until they are browned and the liquid has evaporated. Reduce the heat if they start to brown too quickly.
• Push the cooked mushrooms to the sides of the pan and add the butter and garlic to the centre. Sauté for about 1 minute, until fragrant.
• Stir the garlic butter mixture together with the mushrooms and continue cooking for another 1-2 minutes, until the butter is absorbed.
• Optional: Deglaze the pan by adding the chicken broth and scraping the bottom of the pan with a wooden spoon. Increase the heat and simmer until the liquid sizzles away.
• Garnish with fresh parsley, if desired, and serve.

Tips:

• Slice the mushrooms about 1/4 to 1/2 inch thick to allow for more surface area to brown without shrinking too much during cooking.
• Use a large, heavy-bottomed pan to retain heat and provide more surface area for cooking.
• Heat the oil until shimmering before adding the mushrooms to ensure they brown instead of steam.
• Use a fairly high heat to prevent the mushrooms from releasing too much moisture and steaming instead of browning.
• Avoid stirring the mushrooms too much to allow for better browning.
• Add aromatics like onions or shallots at the right time – onions can cook alongside the mushrooms, while shallots should be added halfway through to avoid burning.
• Add minced garlic at the end of cooking to prevent burning or bitterness.
• Add fresh herbs like parsley, rosemary, or thyme towards the end of cooking, or after removing from heat.
• Season with salt and pepper at the end, as salting too early can cause the mushrooms to release more moisture and steam instead of browning.
• Add butter at the end to prevent burning.

Serving Suggestions:

Enjoy your Keto Garlic Butter Mushrooms as a tasty and healthy side dish!

Keto Greek Chicken Skillet

Ingredients:

• 4 bone-in skin-on chicken thighs
• 2 tablespoons olive oil
• 2 tablespoons Greek seasoning
• 4 garlic cloves, minced
• 1 cup cherry tomatoes
• 1 14.5-ounce can of artichoke hearts
• 12 ounces cauliflower rice
• Feta cheese (optional)
• Spinach or kale (optional)
• Bell peppers (optional)
• Zucchini (optional)
• Fresh herbs (optional)

Method:

• Mix lemon juice, olive oil, Greek seasoning, and salt in a small bowl. Pour the mixture over the chicken thighs and let it sit for 10 minutes.
• Heat a cast-iron skillet over high heat and sear the chicken skin side down for 5-6 minutes without moving. Flip and cook for 10-15 minutes until the chicken is cooked through. Remove and set aside on a plate.
• Lower the heat and add the garlic and onion, stirring constantly until soft, about 2 minutes.
• Add the tomatoes, artichokes, and olives, and cook for 2-3 minutes.
• Add the cauliflower rice and cook for 5 minutes until soft and dry.
• Add the lemon slices, the chicken, and any juices from the plate. Cook for another minute and serve.

Tips:

To prevent the chicken from drying out, cook it to an internal temperature of 165°F (74°C) and avoid overcooking.

Serving Suggestions:

• Greek salad
• Roasted vegetables
• Steamed greens
• Tzatziki sauce

Keto Roasted Chicken Thighs and Veggies

Ingredients:

• Chicken thighs with skin and bones
• Avocado oil (high heat)
• Red peppers (remove seeds and slice)
• Medium zucchini (cut into 3/4-inch slices)
• Large onion (quartered, 3/4-inch thick)
• Dried parsley
• Garlic cloves (minced)
• Salt and pepper

Instructions:

Preheat the oven to 400 degrees Fahrenheit. Cut the veggies as indicated and place them in a bowl. Season with dried parsley, avocado oil, minced garlic, and salt and pepper. Set aside.

Place the chicken thighs in a separate bowl and season with avocado oil, dried parsley, salt, and pepper. Cover a cookie sheet with parchment paper for easy cleaning. Add the seasoned veggies to the sheet and place the chicken thighs (skin side up) among the veggies. Ensure the veggies touch the parchment paper for browner skin.

Place in the oven for 20 minutes, then flip the chicken and veggies for another 20 minutes. Remove and cover with foil to cool down for 5-10 minutes before serving.

Tips:

• For extra fat, add olive or MCT oil before serving.
• You can use either bone-in or boneless chicken thighs, but bone-in is recommended for juicier meat.
• If you don't have avocado oil, you can substitute it with extra virgin olive oil.
• If you don't have dried parsley, you can use fresh herbs like rosemary or basil.

Frequently asked questions