Madeleine Hull
Chicken is a versatile meat that can be cooked in a variety of ways to suit different dietary requirements. For those following a keto diet, there are several chicken recipes to choose from that are both tasty and compliant with the keto diet's restrictions. From keto-friendly chicken Parmesan to chicken tikka masala served with cauliflower rice, there are numerous options for satisfying meals that adhere to the keto diet's guidelines. Additionally, chicken can be used in keto-friendly alternatives to dishes like fried rice and tacos, allowing those on the keto diet to enjoy their favorite flavors while still adhering to their dietary restrictions.
| Characteristics | Values |
|---|---|
| Chicken Part | Chicken breast, boneless and skinless chicken thighs |
| Sides | Cauliflower rice, zoodles, keto bread, broccoli, leafy greens, baby spinach, arugula, basil, steamed broccoli, summer squash, zucchini, rice noodles |
| Keto Chicken Recipes | Keto chicken Caesar, keto nuggets, keto crack chicken, keto stuffed peppers, keto chicken Parmesan, keto chicken tikka masala, keto chicken Alfredo spaghetti squash, keto chicken and waffles, keto chicken tacos, keto fried chicken, keto chicken parm, keto chicken rolls, keto chicken curry lettuce wrap, keto chicken marinade, keto chicken casserole, keto chicken soup |
| Seasoning | Salt, pepper, garlic powder, paprika, dry mustard, oregano, garam masala |
| Other Ingredients | Butter, cream cheese, cheese, bacon, ranch dressing, olive oil, avocado oil, almond flour, eggs, Italian seasoning, lemon juice, olives, balsamic vinegar, feta, spinach, cherry tomatoes, mustard, stock |
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What You'll Learn
Keto chicken Parmesan
Chicken Parmesan is a classic Italian dish and a staple in many restaurants across America. While the traditional recipe is not keto-friendly due to the flour and bread crumbs used in the breading, it can easily be made keto-compliant by using a combination of parmesan cheese and herbs as a replacement for the bread crumbs. Here is a detailed recipe for Keto Chicken Parmesan:
Ingredients:
- Chicken breasts or boneless skinless chicken thighs
- Almond flour or crushed pork rinds
- Parmesan cheese
- Eggs
- Garlic powder
- Onion powder
- Italian seasoning
- Salt and pepper
- Marinara sauce
- Mozzarella cheese
Instructions:
Start by preheating your oven and preparing the chicken. Slice the chicken breasts horizontally through the middle, opening them up like a book. Pound the chicken until it is about 1/4 inch thick. This step helps the chicken cook evenly and ensures it remains juicy and flavorful.
Next, prepare the coating by whisking an egg in one bowl and combining the almond flour (or pork rinds), parmesan cheese, garlic powder, onion powder, Italian seasoning, and salt and pepper in another bowl. Dip the chicken into the egg mixture and then coat it evenly with the dry mixture.
Fry the chicken in a pan with some butter or oil until golden brown. This step ensures a crispy texture. Then, bake the chicken in the oven for about 45 minutes, or until cooked through.
Finally, top the baked chicken with marinara sauce and shredded mozzarella cheese. You can broil the chicken for a few minutes to melt the cheese. Serve it with keto-friendly sides like cauliflower rice, zucchini noodles, or roasted vegetables.
Tips and Variations:
- You can make your own marinara sauce or use a store-bought one, but be mindful of added sugars in jarred sauces.
- For a vegetarian version, substitute the chicken with cauliflower to make Cauliflower Parmesan.
- To freeze leftovers, place individual portions in a shallow container and store them in the freezer for up to 6 months. Reheat in the oven or air fryer to maintain crispness.
Enjoy this delicious and crispy Keto Chicken Parmesan without compromising your macros!
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Chicken tikka masala with cauliflower rice
Chicken tikka masala is a famous Indian dish that can be made keto-friendly by serving it with cauliflower rice instead of the traditional basmati rice. This low-carb chicken tikka masala recipe contains succulent pieces of chicken in a rich, creamy sauce.
To make the chicken tikka masala, you'll need to first marinate the chicken and prepare the sauce. The key spices used in the marinade are garlic, ginger, and garam masala, which is a popular Indian spice mix. You can also add other spices like paprika, cayenne pepper, and chili to adjust the heat to your preference. After marinating the chicken, fry it in butter or oil until golden and almost cooked through. Then, prepare the sauce by frying onions and adding passata and heavy cream or coconut cream. Finally, add the chicken back into the sauce and simmer until fully cooked.
To make the cauliflower rice, simply cut cauliflower florets into small, grain-sized pieces using a food processor. Stir-fry the cauliflower rice in a pan with olive oil and a pinch of salt until soft.
This keto chicken tikka masala is a simple yet impressive family-friendly dish that is full of flavor and healthy fats. It's a great option for those on a ketogenic diet who are looking for a comforting and flavorful meal.
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Keto crack chicken
To make keto crack chicken, preheat your oven to 200C/400F. Grease a 13 x 9-inch baking dish and set it aside. Pound four chicken breasts until they are about 1/4 inch in thickness. Sprinkle the chicken with salt, pepper, and garlic powder. Add olive oil to a non-stick pan and place it over medium heat. Add diced bacon to the pan and cook until crispy. Remove the bacon and keep the grease in the pan. Add butter to the pan, and once hot, add the chicken breasts and cook for 2-3 minutes on each side until golden. Transfer the chicken breasts to the baking dish and pour the pan juices over them.
In a small bowl, whisk together softened cream cheese, sour cream, shredded cheese, and ranch seasoning until combined. Evenly distribute the cream cheese mixture on top of each chicken breast. Place the chicken breasts in the oven and bake for about 20 minutes until the chicken is fully cooked.
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Chicken caesar salad
Chicken is a versatile meat that can be cooked in many ways and is a great source of protein on a keto diet. Chicken caesar salad is a keto-friendly meal that is easy to prepare and put together. Here is a recipe for a delicious and satisfying keto chicken caesar salad.
Ingredients:
- Chicken breast fillets or thigh fillets (skinless)
- Olive oil
- Salt and pepper
- Parmesan cheese
- Lettuce (Romaine or any other type)
- Caesar dressing (store-bought or homemade)
- Croutons (optional)
- Anchovies (optional)
Method:
First, season the chicken breasts with salt and pepper. If the breasts are thick, use a rolling pin to flatten them, which will help them cook more evenly. Drizzle olive oil over the chicken and heat a griddle pan or frying pan with some olive oil. Fry the chicken breasts for 4-6 minutes on each side until they are cooked through. Let the chicken rest while you assemble the salad.
Chop the lettuce and mix it with the dressing, croutons, and shaved parmesan. You can also add anchovies to the dressing for an authentic caesar flavour. Finally, slice the chicken breasts and place them on top of the salad. Sprinkle some cracked black pepper on top, and your keto chicken caesar salad is ready to be enjoyed!
Tips and Variations:
You can grill or pan-fry the chicken as per your preference. Grilling gives the chicken a nice char, while pan-frying is a quicker option. If you're short on time, you can also use rotisserie chicken. For extra crunch, add some cheese crisps, roasted pistachios, or slivered almonds.
This recipe is perfect for meal prep. You can grill the chicken, prepare the croutons and dressing, and store them in advance. When ready to eat, simply assemble the salad and toss everything together.
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Chicken tacos
Chicken is a versatile meat that can be cooked in a variety of ways and is a great source of protein for those on a keto diet. Here is a keto-friendly chicken taco recipe that is perfect for a weeknight or lunchtime meal.
Ingredients:
- Chicken thighs or breasts
- Avocado or guacamole
- Lime
- Taco seasoning (can be store-bought or made from a keto-friendly recipe)
- Low-carb tortillas (can be store-bought or made from a keto-friendly recipe)
- Optional toppings: shredded cheese, sour cream, Mexican cauliflower rice
Method:
Slice the chicken and cover with lime juice and taco seasoning. Marinate for at least an hour in the fridge. Cook the chicken on a griddle pan, BBQ grill, or air fryer. Place the cooked chicken on a low-carb tortilla and add your desired toppings.
Variations:
For keto crispy verde chicken tacos, use chicken thighs and marinate them in salsa verde. Cook the chicken in an instant pot and assemble the tacos with jicama tortillas, sliced avocado, salsa verde, and chopped cilantro.
For a simple roast chicken, serve with keto bread and colourful vegetables. You can also add spicy sausage to this recipe.
Sides:
Some keto-friendly sides that go well with chicken tacos include Mexican cauliflower rice, keto-friendly tortilla chips, and a salad.
Reheating:
Leftover chicken tacos can be reheated in a cast-iron skillet with ghee or in the microwave for 2-3 minutes.
Enjoy these delicious and healthy keto chicken tacos!
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Frequently asked questions
Here are some keto-friendly chicken recipes:
- Keto Chicken Parmesan
- Harissa Grilled Chicken
- Garlicky Greek Chicken
- Keto Chicken Tikka Masala
- Keto Crack Chicken
- Keto Chicken Nuggets
- Keto Chicken Rolls
- Keto Pesto Chicken & Veggie Bake
- Keto Chicken Caesar Salad
- Keto Butter Chicken
- Keto Mediterranean Chicken
- Keto Chicken Tacos
- Keto Fried Chicken
If you're looking for a chicken substitute, you can try using tofu, seitan, or tempeh as a base and adding your own keto-friendly flavours and spices.
Some keto-friendly side dishes that go well with chicken include:
- Cauliflower rice
- Zoodles
- Keto bread
- Roasted vegetables
- Steamed broccoli
- Spinach
- Arugula
- Basil
Here are some keto-friendly sauces and dressings to try with chicken:
- Peanut sauce
- Salsa verde
- Ranch dressing
- Garlic butter
- Mustard sauce
- Cream sauce
- Italian dressing
