Best KETO Chicken Recipes

  1. KETO SESAME CHICKEN WINGS:

 INGREDIENTS

Marinade

  • 5 tablespoons Sesame Seed Oil
  • 2 tablespoons coconut aminos
  • 1 teaspoon balsamic vinegar
  • 1 small garlic clove, minced
  • 1-inch (2.5 cm) fresh ginger root, minced
  • 1/4 teaspoon finely ground grey sea salt
  • pinch ground cayenne pepper
  • 1 lb (455 grams) chicken wings

Optional Tahini Dip

  • 1/4 cup water
  • 2 tablespoons tahini/sesame paste

Toppings

  • 1/4 cup diced green onions
  • 1 teaspoon sesame seeds

INSTRUCTIONS

1      Place 3 tablespoons of the sesame oil, coconut aminos, vinegar, garlic, ginger, salt and cayenne pepper in a large container with a lid, and whisk to combine. Add chicken wings and seal with the lid. Set on the counter for 3 hours, or in the fridge overnight.

2      Preheat oven to 400°F (205°C) and set out your large cast iron pan, or line a baking sheet with parchment paper.

3      Reserving the marinade, place the chicken wings meaty side up on the prepared sheet. Drizzle with 1 tablespoon of sesame oil and transfer to the preheated oven. Cook the chicken wings for 30 to 35 minutes, or until tops are golden.

4      To prepare the tahini dip, 5 minutes before the wings are ready, transfer the reserved marinade to a small saucepan and add water, tahini, and the remaining 1 tablespoon of sesame oil. Cook on medium-low heat, whisking continually for 5 minutes, or until it has simmered for a minimum of 3 minutes.

5      Remove from the oven and transfer to a clean plate. Sprinkle the chicken wings with green onions and sesame seeds, and serve alongside the tahini sauce.

Nutrition Information Per Serving

Calories: 450

Calories from Fat: 357

Total Fat: 39.6

Saturated Fat: 7.8 g

Cholesterol: 81> mg

Sodium: 333 mg

Carbs: 3.8 g

Dietary Fiber: 1.3 g

Net Carbs: 2.5 g

Protein: 21.3 g

  1. KETO CHICKEN MUSHROOM AND KALE CASSEROLE:

INGREDIENTS

4 Tablespoons of avocado oil (30 ml), to cook with

8 chicken thighs (with skin on) (1.2 kg)

1 medium onion (110 g), peeled and thinly sliced

3 cloves of garlic (9 g), peeled and chopped

2 Tablespoons of fresh rosemary (6 g), chopped

30 white button mushrooms (300 g), halved

2 oz of kale (56 g)

Salt and freshly ground black pepper

Additional rosemary sprigs for garnish (optional)

INSTRUCTIONS

1      Preheat the oven to 350°F (180°C).

2      Add avocado oil to a frying pan and brown the chicken thighs skin-side down until golden and crispy, then turn the thighs over and cook the other side for a minute or two.

3      The chicken isn’t cooked right now, but they’ll be finished off in the oven.  Carefully remove from the frying pan and put into a roasting dish.

4      Using the leftover oil in the pan, cook the sliced onions, garlic and rosemary and cook over a low-moderate heat to soften the onions completely. Turn the heat up and keep cooking the onions for a few more minutes until they become jammy. Add the mushrooms to the frying pan for a few minutes.

5      Spoon the mushrooms and jammy onions into the roasting tray around the chicken pieces and place the dish in the oven for 20 minutes.

6      In the meantime, toss the kale in some more olive oil.

7      After 20 minutes, increase the oven temperature to 400 F (200 C) and remove the tray from the oven while it heats. Scatter the oiled kale in and around the dish, then return the dish to the oven for an additional 5 minutes.

8      Season with salt and freshly ground black pepper, as well as additional rosemary sprigs, then serve to the table for everyone to help themselves.

NUTRITION

  • Calories: 553 Sugar: 3 g Fat: 42 g Carbohydrates: 7 g Fiber: 2 g Protein: 35 g
  1. KETO CHICKEN CAULIFLOWER CASSEROLE:

INGREDIENTS

2 chicken breasts (400 g), diced

1 head of cauliflower (600 g), broken into small florets

1 head of broccoli (450 g), broken into small florets

1/2 medium onion (55 g), diced

3 Tablespoons of fresh thyme (9 g), chopped

2 Tablespoons of fresh parsley (2 g), chopped

1 Tablespoon of garlic powder (10 g)

4 white button mushrooms (40 g), sliced

1 cup of coconut cream (240 ml)

2 Tablespoons of ghee (30 ml), melted

4 Tablespoons of coconut oil (60 ml) to cook chicken in

Salt and pepper, to taste

INSTRUCTIONS

1      Preheat oven to 350 F (175 C).

2      Cook the chicken breast in the coconut oil in a frying pan. Season with salt.

3      Add everything to a large baking pan (place the ghee/butter at the bottom).

4      Cook uncovered for 1 hour.

NUTRITION

  • Calories: 389 Sugar: 5 g Fat: 29 g Carbohydrates: 14 g Fiber: 5 g Protein: 20 g
  1. SLOW COOKER PAPRIKA CHICKEN:

INGREDIENTS

  • 1 free range whole chicken
  • 1 tbsp olive oil
  • 1 tbsp dried paprika
  • 1 tbsp curry powder
  • 1 tsp dried turmeric
  • 1 tsp salt

INSTRUCTIONS

1      Mix the spices, oil and salt in a small cup.

2      Oil the inside of the slow cooker, place the whole chicken inside.

3      Pat the chicken dry with kitchen paper. This allows the spice mixture to stick to the chicken.

4      Spoon the spice mixture all over the whole chicken.

5      Turn the slow cooker on to LOW for 6-8 hours of HIGH for 4-6 hours. All slow cookers vary, so please check the instructions that come with your slow cooker.

6      Always test the chicken at its thickest part to confirm it is thoroughly cooked. I push a skewer into the breast and drumstick, to make sure the liquid that drains off is clear.

  1. EASY CHICKEN SALAD

INGREDIENTS

1.5 lb chicken breast

3 ribs celery, diced

1/2 cup mayo

2 tsp brown mustard

1/2 tsp pink Himalayan salt

2 tbsp fresh dill, chopped

1/4 cup chopped pecans

INSTRUCTIONS

  • Preheat oven to 450 degrees and line baking sheet with parchment paper.
  • Bake chicken breast until cooked throughout, about 15 minutes.
  • Remove chicken from oven and allow to cool. After completely cooled, cut chicken into bite-sized pieces.
  • In a large bowl, add chicken, celery, mayo, brown mustard, and salt. Toss until chicken is fully coated and ingredients are well-combined.
  • Cover bowl with lid or plastic wrap and refrigerate until chilled, about 1-2 hours.
  • When ready to serve, add fresh dill and chopped pecans and lightly toss. Serve chilled and enjoy!

NUTRITIONAL FACTS: calories 279, protein 24.8g, fat 19.4 g

EDITOR’S NOTE: For many more delicious, easy, and low cost recipes that will make you relish the Keto diet we recommend ‘The Essential Keto cook book’ as a very useful resource.

  1. CREAMY TOMATO BASIL CHICKEN PASTA:

INGREDIENTS
• 2 chicken breasts, cubed
• 2 Tablespoons ghee or coconut oil to cook in
• 1 can diced tomatoes (14 oz or 400g)
• 1⁄2 cup basil, chopped
• 1⁄4 cup coconut milk
• 6 cloves garlic, minced
• Salt to taste
• 1 zucchini, shredded or spiralized (for the pasta) or spaghetti squash

INSTRUCTIONS

  1. Saute the diced chicken in the ghee or coconut oil until cooked and slightly browned.
  2. Add in the can of diced tomatoes and add in salt to taste. Place on a simmer and cook the liquid down.
  3. In the meantime, prepare the pasta. If using zucchinis, shred them in the food
    processor or use a julienne peeler or a spiralizer. If using spaghetti squash, chop it in half, remove the seeds, cover lightly with some coconut oil and microwave each half for 7 minutes.
  4. Add the basil, garlic and coconut milk to the chicken and cook for a few minutes longer.
  5. Place half of the pasta into each bowl and top with the creamy tomato basil chicken.

NUTRITION INFORMATION
Calories: 540 Fat: 27 g Carbohydrates: 15 g Sugar: 8 g Fiber: 4 g Protein: 59 g

  1. KETO CHICKEN SHAWARMA SALAD

For the salad dressing:

3 Tablespoons of olive oil (45 ml)

1 Tablespoon of lemon juice (15 ml)

Salt and freshly ground black pepper

For the chicken pieces:

2 chicken breasts (approx. 200 g each), chopped into cubes

1 teaspoon of cumin powder (2 g)

1 teaspoon of paprika (2 g)

1 Tablespoon of onion powder (7 g)

1 Tablespoon of garlic powder (10 g)

1 teaspoon of Italian seasoning (1 g)

Pinch of cayenne pepper (optional)

Salt to taste

4 Tablespoons (60 ml) avocado oil, to cook chicken with

For the salad:

1 head of romaine lettuce, chopped

1/2 cucumber, sliced

1/4 red onion, finely sliced

Handful of fresh parsley, chopped

INSTRUCTIONS

1      To make the dressing, whisk the dressing ingredients together in a small bowl. In another bowl, add in all the dry ingredients for the chicken. Then place the chicken pieces into the bowl to cover with the spices.

2      In a frying pan, heat up the avocado oil and cook the chicken until tender. Alternatively, you can cook the chicken on skewers in the oven or on the grill. Make sure the chicken is properly cooked.

3      To make the salad, toss the salad ingredients with the salad dressing and place the cooked chicken pieces on top.

NUTRITION

  • Calories: 746 Sugar: 5 g Fat: 56 g Carbohydrates: 11 g Fiber: 3 g Protein: 50 g
  1. KETO CHICKEN KORMA

INGREDIENTS

For the cauliflower rice

1/2 head of cauliflower (300 g), food processed into small pieces

2 Tablespoons of coconut oil (30 ml)

Sea salt, to taste

4 cardamom pods (or dash of ground cardamom)

For the chicken korma

2 teaspoons (4 g) sliced almonds

2 large chicken breasts (400 g), diced

1 teaspoon (5 g) sea salt, to rub on chicken

4 Tablespoons of coconut oil (60 ml)

1/2 medium onion (55 g), peeled and sliced

1 clove of garlic, peeled and diced

1 Tablespoon (5 g) curry powder

1/2 teaspoon (1 g) ground cinnamon

1 teaspoon (2 g) ground ginger

1/4 cup (60 ml) of water

1/2 cup of coconut cream (120 ml)

Stevia to taste

1 Tablespoon of fresh cilantro (or parsley) (1 g), finely chopped for garnish

INSTRUCTIONS

1      After food processing the cauliflower florets, place them in a pan with the coconut oil and cook over a moderate heat until slightly softened.

2      Toast the cardamom pods in a separate dry, hot pan until fragrant and add to the cooked cauliflower rice. Stir well to incorporate the flavor. Remove from the heat, season with salt and pepper and set aside to keep warm.

3      Toast the flaked almonds in a hot, dry pan until fragrant, then remove and set aside.

4      Season the diced chicken breast with sea salt and freshly ground black pepper.

5      Place the coconut oil in a pot and brown the chicken. Remove and set aside.

6      Cook the onions and garlic in the same pan over a low heat until they have softened. Add the curry powder, cinnamon and ginger and a ¼ cup of water.

7      Cook until the mixture has reduced completely, then return the chicken pieces to the pan, along with the coconut cream. Simmer until the coconut cream reduces and thickens. Stir in the stevia and serve the creamy chicken Korma over the warm cauliflower-cardamom rice.

8      Garnish with toasted flaked almonds and cilantro leaves.

NUTRITION

  • Calories: 800 Sugar: 4 g Fat: 60 g Carbohydrates: 13 g Fiber: 5 g Protein: 50 g
  1. BASIL CHICKEN SAUTE:

INGREDIENTS

1 chicken breast (0.5 lb or 225 g), minced or chopped very small

2 cloves of garlic, minced or finely diced

1 chili pepper, diced (optional – omit for AIP)

1 cup (1 large bunch) basil leaves, finely chopped

2 Tablespoons (30 ml) water

1 Tablespoon (15 ml) gluten-free tamari sauce (use coconut aminos for AIP)

1 Tablespoon (15 ml) avocado oil or coconut oil to cook in

Salt to taste

INSTRUCTIONS

1      Add 1 Tablespoon of avocado or coconut oil into a large saucepan and add in the minced garlic. When the garlic has started to yellow, add in the optional diced chili.

2      Then add in the minced chicken.

3      Add in the water and cook until the chicken is cooked.

4      Add to the saucepan the tamari sauce and salt to taste.

5      Lastly, add in the basil leaves and mix it in. Serve with some Cauliflower White “Rice” for a delicious Asian dish that’s Paleo, Keto, and AIP.

NUTRITION

  • Serving Size: 1 Large Plate Sugar: 1 Fat: 10 Carbohydrates: 3 Fiber: 1 Protein: 30
  1. KETO GARLIC CHICKEN NUGGETS:

INGREDIENTS

2 chicken breasts, cut into cubes

1/2 cup coconut flour

1 egg

2 Tablespoons garlic powder

1 teaspoon salt (or to taste)

1/4-1/2 cup ghee (or coconut oil) for shallow frying

INSTRUCTIONS

1      Cube the chicken breasts if you haven’t done so already.

2      In a bowl, mix together the coconut flour, garlic powder, and salt. Taste the mixture to see if you’d like more salt.

3      In a separate bowl, whisk 1 egg to make the egg wash.

4      Place the ghee in a saucepan on medium heat (or use deep fryer).

5      Dip the cubed chicken in the egg wash and then drop into the coconut flour mixture to coat it with the “breading.”

6      Carefully place some of the “breaded” chicken cubes into the ghee and fry until golden (approx. 10 minutes). Make sure there’s only a single layer of chicken in the pan so that they can all cook in the oil. Turn the chicken pieces to make sure they get cooked uniformly. Depending on the size of the pan, you might need to do this step in batches.

7      Place the cooked chicken pieces onto paper towels to soak up any excess oil.

EDITOR’S NOTE: For many more delicious, easy, and low cost recipes that will make you relish the Keto diet we recommend ‘The Essential Keto cook book’ as a very useful resource.

References:

https://www.ditchthecarbs.com

https://www.healthfulpursuit.com/recipe-search/?fwp_key_ingredients=chicken-turkey-recipes

https://ketosummit.com/keto-chicken-recipes

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