Keto Bbq Chicken: Delicious Sides To Try

BBQ chicken is a family favourite, but it can be hard to make it keto-friendly. The barbecue sauce used in traditional recipes is often loaded with sugar, so a substitute is needed. You can buy keto-friendly BBQ sauce, but it's easy to make your own. One popular recipe combines garlic powder, onion powder, cumin, chili powder, pepper, salt, and cayenne pepper. This dry rub is then applied generously to the chicken, which is cooked slowly, before being basted with the sauce.

Keto BBQ chicken casserole with bacon and cheese

This delicious and easy-to-make keto BBQ chicken casserole with bacon and cheese will be a family favourite in no time. It's a perfect dish for a keto or low-carb diet, and you can easily customise it to your taste. Here's a step-by-step guide to making this mouth-watering casserole.

Ingredients:

• Boneless, skinless chicken breast (or chicken thighs)
• Sugar-free BBQ sauce (store-bought or homemade)
• Garlic seasoning
• Monterey Jack Cheese, grated
• Sharp Cheddar Cheese, grated
• Bacon, cooked and crumbled
• Salt and pepper to taste
• Parsley (optional)

Step-by-Step Instructions:

Step 1: Cook the Chicken

Place the boneless chicken breasts in a slow cooker and cook them for about 6 hours on low or 3 hours on high. You can also use an instant pot and cook for about an hour. Season the chicken with garlic, pepper, and salt, or use your favourite seasoning.

Step 2: Prepare the Casserole Dish

Preheat your oven to 350 degrees Fahrenheit. Grease an 8x8 baking dish. Take the cooked chicken out of the slow cooker or instant pot and chop it into large pieces.

Step 3: Assemble the Casserole

Place the chicken pieces in the bottom of the greased casserole dish and sprinkle garlic seasoning on top. Pour your chosen low-carb BBQ sauce over the chicken. Crumble the cooked bacon on top of the BBQ sauce, and then cover it with a mixture of the grated Monterey Jack and Cheddar cheeses.

Step 4: Bake the Casserole

Bake the casserole in the preheated oven for 15 to 20 minutes, or until the cheese is melted and bubbly. If you want to brown the cheese, place the casserole on the top rack for the last 2 minutes of baking.

Step 5: Serve and Enjoy!

Take the casserole out of the oven and sprinkle some parsley on top as a garnish. Your keto BBQ chicken casserole with bacon and cheese is now ready to be served!

Tips and Variations:

You can use store-bought sugar-free BBQ sauce or make your own low-carb version. Remember to check the ingredients for hidden sugars. For the cheese, you can use pre-grated varieties, but be aware that they may contain added fillers that increase the carb count. You can also experiment with different types of cheese, such as Pepper Jack or mozzarella.

This casserole is very versatile and can be served with a variety of sides, such as roasted asparagus, Southern Green Beans, air fryer broccoli, or keto coleslaw. It's a great dish for potlucks or bring-your-own-dish events, and it can be made ahead of time and refrigerated until you're ready to bake it.

Keto coleslaw

Ingredients:

• 16 oz shredded cabbage (454g) - you can use a coleslaw mix from the grocery store or shred a head of green cabbage yourself using a sharp knife or a food processor.
• 1/2 cup mayonnaise (112g) - you can use Greek Yogurt or a combination of the two for a lighter version.
• 1 tablespoon sugar-free sweetener (12g) - you can use Lakanto, Monk Fruit Erythritol, Plain Erythritol, Plain Monk Fruit, Allulose or Stevia.
• 1/4 cup dill pickle juice (59mL) - you could also use apple cider vinegar or lemon juice.
• Salt and black pepper to taste.

Method:

• Add the shredded cabbage to a large mixing bowl, followed by the mayonnaise, sweetener, and pickle juice.
• Toss the ingredients together well and then season with salt and pepper to taste.
• If you can, let the coleslaw sit for at least an hour or overnight to let the flavours develop.
• Serve chilled and enjoy!

Tips:

• This keto coleslaw recipe doesn't really last longer than 24 hours in an airtight container in the refrigerator unless you can revive it with leftover shredded cabbage.
• If you want to lower the carbs even more, use plain shredded cabbage instead of a mix that contains carrot pieces.

Grilled vegetables

Ingredients:

• Assorted vegetables of your choice (e.g., peppers, onions, zucchini, asparagus, eggplant, portobello mushrooms)
• Olive oil
• Salt and pepper to taste
• Optional: garlic powder, red pepper flakes, dried herbs (e.g., thyme, rosemary, oregano)

Instructions:

• Choose a variety of vegetables that grill well. This can include peppers, onions, zucchini, asparagus, eggplant, and portobello mushrooms. You can use just one type or a mix of vegetables.
• Cut the vegetables into slices or chunks that are roughly the same size. This ensures even cooking.
• Drizzle the vegetables with olive oil and season with salt and pepper. You can also add other seasonings like garlic powder, red pepper flakes, or dried herbs (e.g., thyme, rosemary, oregano) to taste.
• Preheat your grill to medium-high heat, aiming for around 400 degrees Fahrenheit.
• Place the vegetables on the grill. Cook for several minutes on each side, until grill marks appear and the vegetables are tender. The exact cooking time will depend on the type and size of your vegetables.
• Transfer the grilled vegetables to a serving platter. They can be served hot or at room temperature.

Keto fries

Keto-friendly fries are a great side dish to serve with keto BBQ chicken. Here are some recipes you can try:

Rutabaga Keto Fries

These keto fries are made using rutabaga, a root vegetable from the same family as broccoli, cabbage, radishes, and cauliflower. Rutabagas have a lot of moisture and a potato-like texture when roasted, making them a great alternative to potatoes for keto fries.

Ingredients:

• Rutabaga
• Avocado oil (or olive oil)
• Salt (optional: seasoned salt)

Steps:

• Preheat the oven to 425 degrees Fahrenheit.
• Peel and cut the rutabaga into thin fry shapes.
• Toss the rutabaga with oil and salt.
• Place the fries in a single layer on a large baking sheet.
• Bake for 15 minutes, then flip and bake for an additional 8-10 minutes until crisp.

Jicama Keto Fries

Jicama is a sweet and edible root vegetable often referred to as a Mexican turnip. It has a tough skin and firm flesh. Soaking jicama in water before frying helps to soften it, and baking gives it the proper texture of French fries.

Ingredients:

• Jicama
• Coconut oil (or avocado oil/olive oil)
• Salt

Steps:

• Cut the jicama into fries and soak them in ice-cold water for 10 minutes.
• Heat coconut oil in a large saucepan to 400 degrees Fahrenheit.
• Preheat the oven to 400 degrees Fahrenheit.
• Fry a handful of fries at a time, making sure they don't touch each other, for 5 minutes on each side until golden brown.
• Transfer the fried jicama to a baking sheet and bake for 10 minutes or until softened.
• Sprinkle with salt and serve.

Almond Flour Keto Fries

These keto fries are made with almond flour and have a similar appearance, texture, and flavor to traditional fast-food French fries.

Ingredients:

• Almond flour
• Xanthan gum
• Hot water
• Mashed potato flavor drops (optional)
• Olive oil for frying
• Salt

Steps:

• Whisk together almond flour, xanthan gum, and salt in a small bowl.
• Mix in hot water and mashed potato flavor drops (if using).
• Knead the mixture with your hands until combined.
• Place the dough between two sheets of parchment paper and roll it out to a 1/4-inch thickness. Slice the dough into thin strips.
• Lay the strips of dough on a parchment-lined baking tray and freeze until hardened.
• To cook, add enough olive oil to a large skillet to cover the fries. Heat the oil over medium heat.
• Fry the fries in a single layer until golden brown on all sides.
• Remove from the oil and place on a paper towel-lined plate. Sprinkle with additional salt if needed.

Keto ranch broccoli salad

Ingredients:

• 8 cups chopped broccoli florets
• 6 ounces sharp cheddar, cut into small cubes
• 1/4 cup diced red onion
• 1/4 cup thinly sliced almonds
• 8 slices of bacon, fried and crumbled
• 1/4 cup sour cream
• 2 tablespoons ranch seasoning mix
• 1 teaspoon white distilled vinegar

Optional Ingredients:

• 1/2 cup mayonnaise
• 1 teaspoon dried dill
• 1 1/4 teaspoons onion powder
• 1 1/4 teaspoons garlic powder
• 1/2 cup crumbled bacon
• 1/2 cup shredded cheddar

Method:

• Combine the broccoli, cheddar, onion, almonds, and bacon in a large mixing bowl and stir.
• In a separate bowl, add the mayo, sour cream, ranch seasoning, and vinegar and stir well.
• Pour the dressing over the broccoli salad and stir well to coat.
• If serving later, store the bacon separately and add it just before serving to maintain crispiness.

Tips:

• Use raw, fresh broccoli florets.
• Soak the diced red onion in cold water for 10 minutes for a less sharp flavor.
• You can use sunflower seeds instead of almonds for a similar crunch.
• This salad can be prepared ahead of time and stored in the refrigerator for up to 3-4 days. However, the bacon and almonds may lose some crispiness over time.

Frequently asked questions