Keto Balsamic Chicken Recipes: A Comprehensive Guide

This article explores various keto-friendly balsamic chicken recipes, offering options for different cooking methods and preferences. Whether you're in a hurry or planning a dinner party, you'll find a recipe to suit your needs.

Understanding the Basics

Before diving into specific recipes, it's essential to understand the key components of a keto balsamic chicken dish. The core ingredients typically include chicken (breasts or thighs), balsamic vinegar, olive oil, and various seasonings.

Choosing Your Chicken

Both chicken breasts and thighs can be used in these recipes. Chicken thighs are often favored for their higher fat content, which aligns well with the ketogenic diet's emphasis on fats. They also tend to remain more tender and juicy during cooking, especially in slow cookers. However, chicken breasts are a leaner option for those watching their fat intake more closely.

The Balsamic Vinegar Factor

Balsamic vinegar adds a characteristic tangy and sweet flavor to the dish. However, it's important to note that not all balsamic vinegars are created equal. Commercial versions often contain added sugars, coloring agents, and thickeners. For a cleaner keto option, look for traditional balsamic vinegar or "Aceto Balsamico Tradizionale di Modena," which is made from specific grape varieties without additives. Keep in mind that even traditional balsamic vinegar contains some carbs, so moderation is key.

Other Key Ingredients

• Olive Oil: A healthy fat source that also contributes to the flavor and moisture of the dish.
• Seasonings: Italian seasoning, garlic, salt, and pepper are common choices. You can also experiment with other herbs and spices like dried basil, dried parsley, or dried minced onion.
• Vegetables: Many keto-friendly vegetables can be added to the dish, such as mushrooms, tomatoes, onions, broccoli, and cauliflower.

Keto Balsamic Chicken Recipes

Keto Chicken Skillet

This recipe is quick and easy, perfect for a weeknight meal.

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Ingredients:

• Chicken breasts or thighs
• Onion
• Garlic
• Butter
• Thyme
• Balsamic vinegar
• Chicken broth
• Salt and pepper to taste

Instructions:

1. Season the chicken with salt and pepper.
2. Cook the chicken in a skillet over medium heat for about 4 minutes on each side, until partially cooked.
3. Remove the chicken from the skillet and set aside.
4. In the same skillet, sauté the onion, garlic, butter, and thyme until the onion is softened.
5. Add the balsamic vinegar and chicken broth to the skillet and bring to a simmer.
6. Return the chicken to the skillet, cover, and simmer for 20-30 minutes, or until the chicken is cooked through.
7. Season the broth with salt and pepper to taste.
8. Serve with cauliflower rice or your favorite keto-friendly side.

Clean Keto Balsamic Chicken & Veggies Sheet Pan Meal

Sheet pan dinners are incredibly convenient, as you can use whatever vegetables you have on hand.

Ingredients:

• Chicken breasts or thighs
• Mushrooms
• Cherry tomatoes
• Broccoli rabe
• Balsamic vinegar
• Italian dressing
• Italian seasoning
• Olive oil
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Whisk together the balsamic vinegar and Italian dressing. Set aside ¼ cup of the mixture for later. Pour the remaining mixture into a large bowl, add the chicken, and let it marinate.
3. Slice the mushrooms and cut the tomatoes in half. In a medium bowl, combine the mushrooms, tomatoes, broccoli rabe, Italian seasoning, and olive oil. Season with salt and pepper.
4. Use a non-stick sheet pan or line a sheet pan with parchment paper.
5. Add the vegetables to the sheet pan first and roast for 15 minutes.
6. After 15 minutes, add the chicken to the sheet pan and roast for another 10 minutes, or until the chicken is cooked to an internal temperature of 165°F (74°C).
7. Serve immediately.

Low Carb Keto Slow Cooker Balsamic Chicken Thighs

This recipe is perfect for a busy weeknight, as it requires minimal effort and yields tender, juicy chicken.

Ingredients:

• Boneless chicken thighs (bone-in can also be used, but may require longer cooking time)
• Garlic powder
• Dried basil (or dried parsley)
• Sea salt
• Black pepper
• Dried minced onion
• Olive oil
• Garlic
• Balsamic vinegar

Instructions:

1. Combine the garlic powder, dried basil, sea salt, black pepper, and dried minced onion in a small bowl.
2. Spread the spice mixture over both sides of the chicken thighs.
3. Pour olive oil and minced garlic on the bottom of the slow cooker.
4. Pour in 1/4 cup of balsamic vinegar.
5. Place the chicken thighs on top of the garlic and balsamic vinegar.
6. Sprinkle the remaining balsamic vinegar over the chicken.
7. Cover and cook on low for 3 hours if using boneless thighs, or on high for 2-3 hours if using bone-in thighs (may require an additional hour). Use an internal thermometer to ensure the chicken reaches 165°F (74°C) near the bone.
8. Sprinkle with fresh parsley before serving.

Instant Pot Instructions

1. Combine the garlic powder, dried basil, sea salt, black pepper, and dried minced onion in a small bowl.
2. Spread the spice mixture over both sides of the chicken thighs.
3. Pour the olive oil and garlic on the bottom of the Instant Pot.
4. Add all the chicken thighs to the pot.
5. Pour the balsamic vinegar over the chicken.
6. Cover the lid of the Instant Pot and ensure it is set to "sealing".
7. Press the "poultry" button and set the timer for 12 minutes.
8. Let the pressure release naturally for 10 minutes, then manually release any remaining pressure.

Sheet Pan Balsamic Chicken and Vegetables

This recipe allows for flexibility in vegetable selection, making it easy to customize based on your preferences and what you have on hand.

Ingredients:

• Chicken thighs
• Balsamic vinegar
• Olive oil
• Dijon mustard
• Italian seasoning
• Salt and pepper to taste
• Assorted vegetables (mushrooms, carrots, onions, zucchini, broccoli, cauliflower, peppers)

Instructions:

1. Preheat oven to 425°F (220°C) and line two large sheet pans with foil and parchment paper.
2. Whisk together balsamic vinegar, olive oil, mustard, Italian seasoning, and salt & pepper in a large bowl.
3. Add sliced vegetables to the bowl and toss to coat. Avoid letting zucchini sit in the liquid for too long, as it can become mushy.
4. Use a slotted spoon to remove the vegetables, leaving as much liquid in the bowl as possible, and spread them in an even layer on the prepared pans.
5. Use tongs to coat each chicken thigh on both sides with the balsamic mixture, then nestle the chicken on the sheet pans with the vegetables.
6. Bake for 35-45 minutes, or until the chicken reaches an internal temperature of 170°F (77°C) and the skin has become crisp and browned.

Balsamic Glazed Caprese Chicken

This recipe combines the flavors of Caprese salad (tomatoes, mozzarella, and balsamic) with chicken for a quick and easy meal.

Ingredients:

• Chicken breasts
• Olive oil
• Salt and pepper to taste
• Chicken broth
• Balsamic vinegar
• Tomatoes
• Mozzarella cheese
• Italian seasoning
• Garlic

Instructions:

1. Season chicken with salt and pepper.
2. Heat olive oil in a skillet over medium-high heat. Cook chicken until golden brown and cooked through, about 6 minutes per side. Set aside on a plate and tent with foil.
3. Add chicken broth to the pan, scraping any browned bits off the bottom. Stir in balsamic vinegar, brown sugar (if using), Dijon mustard, garlic, and Italian seasoning. Simmer over medium heat until thickened to your preferred consistency. Check for seasoning and add more salt and pepper if desired.
4. Add tomatoes to the pan and simmer for 3-4 minutes, or until softened. Do not overcook, or they'll fall apart.
5. Add chicken back to the pan and simmer for 2-3 minutes, or until chicken is heated through, spooning balsamic sauce over the chicken as it cooks.
6. Remove pan from heat and top each chicken breast with one or two slices of mozzarella cheese. Cover with a lid until cheese has melted, a few minutes.

Slow Cooker Balsamic Chicken

This is a dump-and-go recipe that's perfect for busy weeknights.

Read also: Keto Calorie Counting: A Detailed Guide

Ingredients:

• Chicken breasts
• Onions, thinly sliced
• Olive oil
• Italian seasoning
• Balsamic vinegar
• Canned tomatoes
• Salt and pepper to taste
• Optional: bell peppers, mushrooms, parmesan cheese, cream

Instructions:

1. Spray the crockpot with nonstick spray.
2. Add onions first, then chicken breasts, olive oil, seasonings, balsamic vinegar, and then tomatoes.
3. Cover and cook on LOW for 4 hours or until chicken is done.
4. Season with additional salt and pepper as needed.

Variations:

• Add bell peppers or mushrooms for extra veggies.
• Stir in parmesan or a splash of cream at the end for a richer sauce.

Keto Cheesy Balsamic Chicken (Balsamic Bruschetta Chicken)

This one-pan recipe combines chicken, cheese, balsamic vinegar, and grape tomatoes for a flavorful and easy meal.

Ingredients:

• Chicken breasts
• Mozzarella cheese
• Balsamic vinegar
• Grape tomatoes
• Italian seasoning
• Garlic

Instructions:

1. Preheat the oven to 430°F (220°C).
2. Grease a baking dish and place the chicken.
3. Drizzle olive oil and rub the chicken with Italian seasoning, salt, pepper, and garlic.
4. Arrange tomatoes and onion around the chicken.
5. Drizzle with balsamic vinegar.
6. Transfer the baking dish to a baking tray and bake in the middle of the oven for 20-25 minutes.
7. Remove and sprinkle the chicken with the mozzarella cheese.
8. Bake for another 5-10 minutes, until the chicken is cooked through and the cheese is melted and bubbly.

Balsamic Butter Roasted Chicken Thighs

These moist and delicious balsamic chicken thighs are roasted in butter for added richness.

Ingredients:

• Bone-in chicken thighs (fat trimmed)
• Butter, melted
• Balsamic vinegar

Instructions:

1. Preheat oven to 375°F (190°C).
2. Place the chicken thighs in a baking dish.
3. Mix together the melted butter and balsamic vinegar, then pour it over the chicken.
4. Bake for around 30-40 minutes, until the internal temperature of the chicken reaches 165°F (74°C).

Tips and Considerations

• Marinating: Marinating the chicken for at least 15-30 minutes can enhance the flavor.
• Vegetable Selection: Choose low-carb vegetables like mushrooms, broccoli, cauliflower, and spinach. Be mindful of the carb content of vegetables like carrots and onions.
• Cooking Time: Cooking times may vary depending on the thickness of the chicken and the oven temperature. Use a meat thermometer to ensure the chicken is cooked through to an internal temperature of 165°F (74°C).
• Balsamic Vinegar: Be mindful of the carb content in balsamic vinegar. Choose a high-quality balsamic vinegar without added sugars or thickeners.
• Freezing: Keto balsamic chicken can be frozen for later use. Allow the chicken to cool completely before freezing in an airtight container. Thaw overnight in the refrigerator before reheating.
• Reheating: Reheat leftover chicken gently on the stovetop or in the microwave. Add a splash of broth if the sauce has thickened too much.
• Serving Suggestions: Serve keto balsamic chicken over cauliflower rice, mashed cauliflower, zucchini noodles, or with a side of roasted vegetables.

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