Sauteing Chicken For Keto: Choosing The Right Oil

Chicken is a versatile protein that can be adapted to suit a keto diet. It's a great option for those looking to improve their health and is budget-friendly. Chicken is a blank canvas that goes well with almost any flavour profile, and its neutral taste makes it perfect for family meals.

When preparing chicken for a keto diet, there are a variety of cooking methods and ingredients that can be used. For example, one-pan dinners, air fryers, and baking are all popular methods. Additionally, chicken can be paired with low-carb vegetables, innovative sauces, and cheese to add flavour and keep the dish keto-friendly.

Chicken is a versatile ingredient that can be adapted to suit a variety of keto recipes, whether you're looking for a quick weeknight meal or a more elaborate dish.

Keto chicken with vegetables

Ingredients:

• Chicken breasts
• Broccoli
• Mushrooms
• Bell peppers
• Zucchini
• Onion
• Avocado oil
• Oregano
• Smoked paprika
• Garlic powder
• Salt and pepper
• Butter
• Leek
• Chicken stock
• Garlic and herb seasoning
• Parmesan cheese
• Cheddar cheese
• Cream cheese
• Olive oil
• Purple onion
• Chicken broth
• Brown sugar
• Sesame oil
• Xanthan gum
• Cauliflower rice
• Chicken thighs
• Spinach
• Coconut aminos
• Tamari sauce
• Liquid aminos
• Monkfruit golden
• Chicken wings
• Drumsticks
• Chicken legs
• Chicken drumsticks
• Chicken soup
• Chicken salad
• Chicken wings
• Chicken breast with roasted vegetables and garlic butter
• Chicken breast with creamed spinach
• Chicken breast with broccoli mash
• Chicken breast with no-tato salad
• Chicken breast with cauliflower mash
• Chicken breast with bacon-wrapped asparagus and blue cheese dressing
• Chicken thighs
• Chicken wings
• Chicken legs
• Chicken drumsticks
• Chicken soup
• Chicken salad
• Chicken wings
• Chicken breast with roasted vegetables and garlic butter
• Chicken breast with creamed spinach
• Chicken breast with broccoli mash
• Chicken breast with no-tato salad
• Chicken breast with cauliflower mash
• Chicken breast with bacon-wrapped asparagus and blue cheese dressing

Method:

First, get all your veggies prepped and cut into desired sizes. You can include broccoli, mushrooms, bell peppers, zucchini, onion, leek, and garlic. Cut the chicken breasts into large chunks, about 2 inches square, so they don't dry out.

For seasoning, you can use avocado oil, oregano, smoked paprika, garlic powder, salt, and pepper. Place the veggies and chicken on a sheet pan and pour the seasoned oil on top. Mix everything together.

Preheat the oven to 475 degrees Fahrenheit and bake for about 18 minutes or until the chicken is cooked through.

Alternatively, you can saute the chicken in a skillet with butter, onion, and garlic. Then, add the vegetables and cook until soft. Transfer the mixture to a baking dish, pour a sauce of your choice on top (a creamy sauce with cheese is a popular option), and bake until the cheese is melted and browned.

Another option is to make a stir-fry. Cook the broccoli, onion, bell peppers, and garlic in a skillet, and then set aside. Sear the chicken in the same pan, add a stir-fry sauce, and simmer until the sauce thickens. Add the veggies back to the skillet and serve over cauliflower rice.

You can also get creative and experiment with different sauces, vegetables, and serving options. Just make sure to keep it keto-friendly and low-carb!

Chicken with keto-friendly sauces

Chicken is a versatile protein that pairs well with keto-friendly sauces. Here are some ideas for chicken with keto-friendly sauces:

Keto Garlic Chicken with Broccoli and Spinach

This recipe involves cooking chicken, broccoli, spinach, and creamy garlic sauce in one pan. It takes less than 15 minutes and is packed with nutrition. You can add other vegetables or proteins of your choice.

Keto Cheesy Jalapeño Chicken

This recipe involves cooking chicken in a creamy sauce with jalapeños, onions, and cheese. It is a quick and easy meal that can be served with cauliflower rice to keep it keto-friendly.

Chicken Alfredo Zucchini Noodles

This recipe involves making a creamy sauce with zucchini noodles, chicken, garlic, and Parmesan cheese. It is a tasty and satisfying keto option.

Keto Chicken Parmesan

This recipe involves breading chicken with almond flour and Parmesan cheese, then baking it and topping it with marinara sauce and mozzarella cheese. It is a delicious and keto-friendly twist on a classic dish.

Creamy Tuscan Chicken

This recipe involves making a creamy sauce with chicken, garlic, Parmesan cheese, sun-dried tomatoes, and Italian seasoning. It is a tasty and keto-friendly option for a quick weeknight dinner.

Chicken Fajita Bowl

This recipe involves cooking chicken and bell peppers in a skillet with taco seasoning. It is a quick and easy keto meal that can be served in a bowl with your choice of toppings.

Spinach and Artichoke Stuffed Chicken

This recipe involves stuffing chicken breasts with a mixture of cream cheese, spinach, artichoke hearts, Parmesan cheese, and garlic. It is a tasty and keto-friendly option for a hearty dinner.

Lemon Garlic Chicken Thighs

This recipe involves marinating chicken thighs in a mixture of olive oil, garlic, lemon zest, lemon juice, and spices, then cooking them in an air fryer or oven. They are juicy and zesty and pair well with keto sides.

Chicken Crust Pizza

This recipe involves making a pizza crust with ground chicken, Parmesan cheese, and eggs, then topping it with your choice of toppings. It is a creative and keto-friendly way to enjoy pizza.

Keto Chicken Soup

This recipe involves making a creamy chicken soup with carrots, celery, and chicken broth. It is a warm and comforting keto option that can be made in a big batch for meal prep.

Jalapeno Popper Chicken Casserole

This recipe involves baking a creamy, cheesy, and spicy chicken casserole with jalapenos and bacon. It is a keto-friendly comfort food that is perfect for a chilly night.

Chicken Cordon Bleu

This recipe involves making a keto-friendly version of Chicken Cordon Bleu by using pork rinds and cheese as a coating. It is a tasty and crispy option for a chicken dinner.

Cheesy Bacon Ranch Chicken

This recipe involves baking chicken with a creamy sauce, bacon, and cheddar cheese. It is a rich and flavorful keto-friendly dish that pairs well with steamed broccoli or cauliflower rice.

These recipes provide a variety of options for preparing chicken with keto-friendly sauces. They are quick, easy, and versatile, allowing you to customize them to your taste preferences.

Keto chicken with cheese

Chicken is a versatile protein option that can be cooked in many ways. It is a keto-friendly food that can be paired with cheese and bacon. Here are some keto chicken and cheese recipes:

One-Pan Keto Cheesy Jalapeno Chicken

This recipe is perfect for busy nights and easy keto meal prep. It is ready in under 30 minutes and loaded with flavour.

Ingredients:

• Chicken breast
• Spices (cumin, chilli powder, garlic powder, salt, and pepper)
• Butter
• Veggies (onion, jalapenos, and garlic)
• Heavy cream
• Chicken broth
• Cream cheese
• Cheddar cheese

Keto Chicken Cheese Bake

This is a creamy and delicious chicken and cheese casserole perfect for a low-carb diet. It is loaded with tender pieces of chicken, mushrooms, spinach, bacon, and four kinds of cheese.

Ingredients:

• Cream cheese
• Grated Parmesan cheese
• Sharp cheddar cheese, shredded
• Avocado mayonnaise
• Hot sauce
• Dry mustard
• White pepper
• Garlic powder
• Onion powder
• Paprika
• Rotisserie chicken, chopped into bite-sized pieces
• Red onion, diced
• Baby bella mushrooms, sliced
• Fresh garlic, minced
• Baby spinach
• Mozzarella cheese, shredded

Cheesy Chicken Bake (Keto + Low Carb)

This is a slightly spicy chicken casserole with green chilis, cheese, and ranch seasoning. It is a one-pan chicken casserole that is low carb, keto-friendly, and gluten-free.

Ingredients:

• Boneless, skinless chicken breast
• Cream cheese
• Shredded mozzarella and cheddar cheese
• Canned diced green chilis
• Chopped green onions
• Mayonnaise
• Dry ranch seasoning

Spicy Keto Chicken-and-Cheese Casserole

This is a keto-friendly take on chicken enchiladas without the tortillas. It is customisable and can be made with rotisserie chicken to save cooking time.

Ingredients:

• Butter
• Skinless, boneless chicken breasts, cut into chunks
• Taco seasoning mix
• Salsa
• Sour cream
• Jalapeno peppers, diced
• Shredded Cheddar cheese
• Green onions

Keto chicken with bacon

Chicken is a versatile animal protein that pairs well with almost any flavour profile. It is a keto-friendly option, especially when cooked in butter or olive oil.

Ingredients:

• 4 small chicken breasts (boneless and skinless)
• 1 teaspoon cumin
• 1/2 teaspoon chilli powder
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 1 tablespoon butter
• 1/2 cup chopped onion (half of one small onion)
• 2 jalapenos, seeded and diced
• 1 teaspoon minced garlic
• 1/4 cup heavy cream
• 1/3 cup chicken broth
• 2 ounces cream cheese
• 1 cup shredded cheddar cheese, divided
• 12 ounces bacon, cooked and chopped into small pieces

Instructions:

• Combine the cumin, chilli powder, garlic powder, salt and pepper in a small bowl and set aside.
• Heat a 12-inch skillet over medium heat and grease with non-stick spray or olive oil.
• Sprinkle the spice mixture on each side of the chicken breasts.
• Sear the chicken in the skillet for 2-3 minutes on each side until nicely browned, then remove and set aside.
• Melt the butter in the skillet, then add the onion and jalapenos. Sauté for 3-4 minutes, stirring occasionally. About a minute before the vegetables are finished, add the garlic and sauté until fragrant.
• Add the cream, broth, and cream cheese, then reduce the heat to low. Stir until the cream cheese is completely melted, then add 1/2 cup of the shredded cheese. Stir well to help the cheese melt smoothly into the sauce.
• Once the cheesy sauce is smooth, add the chicken breasts back to the skillet and cover with the remaining cheese.
• Cover the skillet and let the meal simmer over low heat for 6-8 minutes, or until the chicken reaches an internal temperature of 165°F.
• Serve the chicken with the bacon crumbled on top.

This recipe is perfect for busy weeknights and can be made in advance. It is also customisable—you can replace the jalapenos with green chillies or use stronger peppers if you like more spice.

Keto chicken with cauliflower rice

Chicken is a versatile protein that can be adapted to suit a keto diet. It pairs well with low-carb vegetables and sauces, and can be served with cauliflower rice to soak up the juices.

Ingredients:

• 1 small head of cauliflower, riced
• 1 tablespoon coconut oil
• ¼ cup onion, chopped
• 1 pound chicken breast, cubed
• ½ teaspoon garlic powder
• Salt and pepper, to taste
• 1 tablespoon sriracha
• 2 tablespoons soy sauce or liquid aminos
• 2 cups broccoli, cut into small florets
• 1 stalk green onion, sliced
• 1 teaspoon sesame seeds
• 1 egg (optional)

Instructions:

• Remove the core and leaves from the cauliflower and cut into florets. Place into a food processor and pulse until a rice-like texture is achieved. Set aside.
• In a skillet over medium heat, add coconut oil. Once melted, add the onion and sauté until fragrant.
• Add the chicken to the skillet and sprinkle with garlic powder, salt, and pepper. Sauté until cooked through and golden.
• Pour in the sriracha and half of the soy sauce to coat the chicken.
• Add broccoli and a splash of water to the pan and cover. Steam for about 5-7 minutes, until the broccoli begins to soften.
• Place the cauliflower rice in the pan, sprinkle with a little salt, and add the remaining soy sauce. Gently stir to coat the cauliflower rice. Continue cooking for about 15-20 minutes until the broccoli is fork-tender and the cauliflower rice is soft.
• Push the cauliflower rice and veggies to the edges of the pan, leaving a hole in the centre. Crack an egg into the centre of the pan and fry, breaking the yolk with a fork. Once the egg is cooked, gently mix it into the cauliflower rice.
• Garnish with sliced green onions and sesame seeds, if desired.

This recipe is a tasty, low-carb alternative to chicken fried rice and can be customised with additional vegetables or spices to suit your taste.

Tips:

• If you don't have a food processor, you can use a chopping knife to chop the cauliflower into small, rice-like pieces.
• You can also use frozen cauliflower rice or make a big batch of your own and freeze it for later use.
• For a spicier dish, add the jalapeno seeds to the sauce or use stronger peppers.

Enjoy your keto-friendly chicken with cauliflower rice!

Frequently asked questions