Keto Chicken Creations: Endless Shredded Chicken Possibilities

Shredded chicken is a versatile dish that can be used in a variety of keto recipes, from Mexican shredded chicken to keto BBQ pulled chicken and chicken casseroles. It is a convenient option for weekly meal prep and can be made in advance and frozen for later use. With its high protein and low-carb content, chicken is an excellent choice for those following a keto diet. The cooking methods for shredded chicken vary, including boiling, slow cooking, and pressure cooking, making it a flexible option for different time constraints and preferences.

Keto Mexican Shredded Chicken

Ingredients

• 1.5 lbs chicken thighs (bone-in or boneless)
• 4 peppers chipotle peppers in Adobo sauce
• 1 tsp pink Himalayan salt
• 1/2 tsp cayenne pepper
• 1 medium shallot
• 1/2 lime, juice only
• 2 cups water
• 1 tbsp ghee

Method

• Heat a skillet on medium heat.
• Add 1 tbsp of ghee to the skillet.
• Place the chicken thighs in the skillet once the ghee is up to temperature. Lightly brown each side of the thighs.
• In a blender, combine chipotle peppers in Adobo sauce, salt, oregano, cumin, cayenne pepper, shallot, garlic, lime juice and 2 cups of water. Blend until liquid.
• Once the chicken is browned to your liking, add the sauce into the skillet over the chicken thighs.
• Cook for 90 minutes, flipping the chicken periodically.
• When the sauce reduces down, continue to add water to restore it to its previous volume.
• After 90 minutes, shred the chicken. You can do this in the pan while it is cooking with a fork and tongs. If you are finding it difficult to remove the meat from the bone, you can remove the thighs from the sauce, allow them to cool, shred the meat, and then place the shredded pieces back into the sauce to cook further.
• Cook the shredded chicken for 30 minutes.
• After 30 minutes, allow the sauce to fully reduce. Keep an eye on it as it will burn if it reduces too much.
• Garnish with lime and cilantro and serve.

Tips

• This shredded chicken goes well with keto fathead empanadas, keto tamales, and keto taco salad.
• You can use either chicken breasts or thighs. If you are on a keto diet, chicken thighs are a better option as they contain much more fat than chicken breasts.
• You can use any type of skillet, this dish does not need to go in the oven.
• You can replace the tomato and seasonings with some low-carb salsa.
• This shredded chicken is great for tostadas, soups, quesadillas, tacos, and more!

Keto Chicken Casserole

Ingredients:

• 4 x 8-ounce boneless skinless chicken breasts (32 ounces total of raw chicken breasts)
• Avocado oil spray
• 1/2 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 1/4 cup mayonnaise (increase to 1/3 cup for a creamier casserole)
• 1/4 cup sour cream (increase to 1/3 cup for a creamier casserole)
• 1 tablespoon Dijon mustard
• 1 tablespoon fresh garlic, minced
• 1/2 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 1/2 teaspoon dried thyme
• 1/2 teaspoon paprika
• 1/4 teaspoon cayenne pepper
• 1 cup sharp cheddar, shredded, divided
• 1/4 cup scallions, sliced (green parts only)
• 1/4 cup bacon bits, room temperature
• Optional: steamed broccoli florets

Method:

• Preheat your oven to 450°F. Line a baking dish with foil and grease the foil.
• Arrange the chicken breasts in the prepared pan. Spray them with oil and sprinkle with salt and pepper. Bake until cooked through, for about 20 minutes.
• Grease a 2-quart casserole dish. In a large bowl, mix the mayonnaise, sour cream, Dijon mustard, minced garlic, salt, pepper, dried thyme, paprika, cayenne, and 1/2 cup of shredded cheddar.
• When the chicken is cooked, remove it from the oven but keep the oven on. Allow the chicken to cool slightly, then cut it into cubes or shred it.
• Add the chicken cubes to the bowl with the mayonnaise-sour cream mixture and toss to coat.
• Transfer the mixture to the prepared casserole dish. Sprinkle the casserole with the remaining 1/2 cup of shredded cheddar.
• Bake until the cheese is melted and the casserole is heated through, for about 10 minutes.
• Sprinkle the casserole with sliced scallions and bacon bits. Serve immediately.

Tips:

• You can season the chicken breasts with additional spices, such as 1/2 teaspoon of garlic powder and 1/2 teaspoon of paprika.
• For a complete meal, you can mix in steamed broccoli florets before the final stage of baking. If you do, increase the mayonnaise and sour cream to 1/3 cup each.
• This casserole is best served with a green vegetable, such as steamed broccoli or spicy green beans.
• If you have any leftovers, store them in a sealed container in the fridge for up to 3-4 days. Gently reheat, covered, in the microwave at 50% power.

Keto Chicken Soup

A hearty bowl of chicken soup is the ultimate comfort food, and this keto-friendly version is no exception. This recipe is packed with juicy chicken, tender vegetables, and a warming broth—all while keeping the carb count low. Here's a detailed guide on how to make keto chicken soup, with tips for customisation and alternative cooking methods.

Ingredients:

• Olive oil
• Soup vegetables (onion, carrot, celery, garlic)
• Salt and pepper
• Chicken broth (preferably homemade or store-bought without added sugar)
• Bay leaves
• Chicken (bone-in thighs or a whole chicken, or boneless skinless breasts)
• Cauliflower rice (optional)
• Lemon juice and parsley for garnish

Instructions:

• Sauté the veggies: Heat oil in a large pot over medium heat. Add the vegetables and cook until tender, around 5 minutes.
• Build the broth: Add salt, pepper, chicken broth, and bay leaves. Bring to a boil, then reduce to a simmer.
• Cook the chicken: Add the chicken and cauliflower rice (if using) to the broth. Cook on low for 30-35 minutes, or until the chicken is tender.
• Serve: Remove from the heat and garnish with parsley and lemon juice. If using a whole chicken, shred the meat using two forks before serving.

Customisation and Tips:

• Spices: Keep it simple with salt and pepper, or add onion powder, garlic powder, and paprika for extra flavour.
• Vegetables: Feel free to use whatever vegetables you have on hand, such as zucchini, butternut squash, kale, or broccoli.
• Noodles: For a heartier meal, add keto-friendly noodles like shirataki, kelp, or zucchini noodles.
• Creaminess: Add 4 ounces of softened cream cheese before serving for a richer, creamier soup.
• Spice level: Give your soup a kick by adding hot sauce or ginger to the broth for an Asian-inspired twist.
• Cheese: Sprinkle some shredded cheddar cheese on top of your soup for an extra indulgent touch.

Alternative Cooking Methods:

• Instant Pot: Sauté the veggies using the Sauté setting, then add the remaining ingredients. Cook on Manual/Pressure Cook mode for 8 minutes, followed by a natural pressure release for 5 minutes.
• Slow cooker: Sauté the veggies separately, then transfer them to the slow cooker with the remaining ingredients. Cook on low for 8 hours or high for 6 hours. Stir before serving.

Storage:

Keto Chicken Enchiladas

Ingredients

• 10 low-carb tortillas or these homemade keto tortillas
• 2 cups cooked shredded chicken (about 2 large chicken breasts, pre-cooked)
• 2 1/2 cups shredded Monterey Jack cheese
• 3 tablespoons butter
• 8 ounces cream cheese
• 1/2 cup heavy whipping cream
• 3/4 cup chicken broth
• 2 – 4-ounce can of diced green chilies, drained
• Sour cream for topping
• Cilantro for topping

Method

Preheat your oven to 350 degrees Fahrenheit. You can precook the chicken or use rotisserie chicken, shredded. Set aside.

In a large saucepan over medium heat, add the butter, cream cheese, heavy cream, 2 cups of Monterey Jack cheese, diced green chilies, and chicken broth. Stir until smooth and creamy.

Use a 9 x 13 casserole dish, add about 2 to 3 tablespoons of shredded chicken and shredded cheese to each tortilla and roll it up. Place the tortilla seam-side down in the casserole dish so the enchilada doesn’t unroll.

Continue this process until each tortilla is filled and placed in the dish.

Pour the cream cheese sauce over the enchiladas and top with the remaining 1/2 cup of shredded cheese.

Bake for 22 minutes until the dish is completely warmed and the cheese is melted. Turn the heat up to broil for the last 3 minutes to brown the cheese.

Sprinkle with cilantro and serve with a dollop of sour cream.

Tips

• This recipe is very versatile. You can use low-carb crepes or low-carb tortillas, or even a newer product called Cut Da Carb Wraps, which you can cut in half and wrap around the filling.
• Seasoning the filling well with salt and pepper is crucial and can’t be skipped.
• You can boil the chicken or bake it in the oven.
• This is a great dish to make ahead and freeze.

Keto Chicken Salads

Chicken is a great option for those on a keto diet, as it is high in protein and contains no carbs. Here are some ideas for keto chicken salads:

Keto Chicken Salad with Grapes and Celery

This salad is crunchy, creamy, and sweet, with only 2 grams of net carbs per serving. It is easy to customise and ready in minutes. Simply mix the ingredients and chill in the fridge.

Ingredients:

• Chicken breast
• Red grapes
• Celery
• Mayonnaise
• Green onions
• Flaked almonds
• Salt and black pepper
• Dill (optional)

Keto Chicken Salad with Pecans and Dill

This salad is absolutely packed with flavour and texture. It can be made in bulk and is perfect for lunch.

Ingredients:

• Shredded chicken
• Mayonnaise
• Mustard
• Hard-boiled eggs
• Dill pickles
• Minced onion
• Chopped pecans (or sunflower seeds/sliced almonds)
• Fresh dill
• Vinegar
• Salt and pepper

Keto Chicken Taco Salad

This salad is super simple to make and bursting with fresh taco flavours. It is also Paleo, gluten-free, and Whole30 compliant.

Ingredients:

• Chicken
• Bacon
• Cheese
• Salad greens
• Tomatoes
• Avocado
• Red onion
• Olive oil
• Lime juice
• Taco seasoning
• Ranch dressing

BBQ Pulled Chicken Salad

This recipe is perfect for those busy weekdays when you want to come home to a delicious, ready-made meal. It is best cooked in a slow cooker but can also be made with fresh chicken thighs.

Ingredients:

• Chicken thighs
• Salted butter
• Red wine vinegar
• Chicken stock
• Tomato paste
• Yellow mustard
• Spicy brown mustard
• Liquid smoke
• Soy sauce
• Cayenne pepper
• Fish sauce

Chicken, Broccoli, and "Rice" Casserole

This recipe is a tasty, comforting option for a keto chicken salad.

Ingredients:

• Chicken
• Broccoli
• "Rice" (cauliflower)
• Cheese
• Cream
• Chicken broth
• Spices

Frequently asked questions