Craving a warm, comforting bowl of chicken and dumplings but trying to keep it low-carb? This article explores two delicious approaches: a keto-friendly version with almond flour dumplings and a quicker, equally satisfying recipe using tortillas. Both options offer a unique take on the classic dish, perfect for a cozy night in.
Keto Chicken and Dumplings
This recipe delivers the quintessential chicken and dumplings experience while adhering to a ketogenic diet. The secret lies in replacing traditional flour-based dumplings with a low-carb alternative made from almond flour and whey protein.
The Quest for Keto Dumplings
The author initially attempted a simple vegetable substitution for biscuits, believing cauliflower could replicate the texture. While the creamy, herbaceous broth and perfectly browned chicken were successful, the cauliflower failed to capture the essence of buttery, fluffy dumplings. The key to true chicken and dumplings, it turns out, is those flavorful orbs of dough that soak up the delicious broth.
Ingredients for Keto Chicken and Dumplings
- Chicken: Chicken thighs are recommended for their higher fat content, juiciness, and flavor. However, chicken breast can be used as a substitute.
- Dumplings: The keto dumplings are crafted from a blend of almond flour, whey protein powder, xanthan gum, baking powder, butter, egg, and herbs.
- Broth: The broth consists of chicken broth, onion, celery, carrots, garlic, thyme, dry sherry, chicken flavor Better Than Bouillon, black pepper, bay leaves, cream cheese, heavy cream, and parsley.
- Oil: Avocado oil is preferred, but any vegetable oil will work.
Step-by-Step Instructions
- Brown the Chicken: Heat 2 tablespoons of oil in a large saucepan over high heat. Brown the chicken thighs (2 pounds) in batches on both sides, just enough to brown the edges. Remove the chicken to a plate and set aside.
- Sauté the Vegetables: Add the remaining tablespoon of oil to the saucepan and reduce the heat to medium. Sauté chopped onion (1 large), celery (2 ribs), and carrots (4) until softened, about 8 minutes. Stir in minced garlic (1 tablespoon) and thyme (1/2 teaspoon) and cook until fragrant, about 2 minutes.
- Simmer the Broth: Add dry sherry (1/4 cup) to the saucepan and stir, loosening any browned bits from the bottom. Add chicken broth (6 cups), chicken flavor Better Than Bouillon (2 teaspoons), black pepper (1/2 teaspoon), bay leaves (2), browned chicken, and any accumulated juices from the plate. Bring the soup to a boil, then reduce to a simmer. Cook uncovered for 30 minutes, ensuring the thickest part of the chicken reaches 165°F (74°C).
- Prepare the Dumplings: In a separate bowl, combine almond flour (3/4 cup), whey protein isolate (1/4 cup), xanthan gum (1/2 teaspoon), baking powder (1 teaspoon), salt (1 teaspoon), pepper (1/2 teaspoon), dried oregano (1 teaspoon), and thyme (1 tablespoon). Add butter (1 tablespoon) and egg and stir to combine. Use wet hands to form marble-sized dumplings.
- Finish the Soup: After 30 minutes, remove the chicken from the soup and place it on a cutting board. Remove and discard the bay leaves. Stir in cream cheese (4 ounces), heavy cream (1/2 cup), and parsley (3 tablespoons) until the cream cheese has dissolved into the broth.
- Cook the Dumplings: Add the dumplings to the pot, cover, and cook until they have doubled in size, about 15 minutes.
- Serve: Add the chicken back to the pot before ladling the soup into bowls and enjoy.
Important Tips
- Storage: Store the dumplings and soup separately to prevent the dumplings from becoming soggy.
- Whey Protein: Whey protein is essential for absorbing the broth and creating the plump dumpling shape. Unfortunately, there is no substitute.
- Dairy-Free Option: For a paleo-friendly version, skip the cream cheese and heavy cream. The result will be a less traditional, non-creamy low-carb chicken and dumplings.
- Whey protein isolate (1/4 cup)
Chicken and Dumplings with Tortillas: A Quick and Easy Alternative
For a faster and equally comforting version of chicken and dumplings, this recipe utilizes tortillas as a clever substitute for traditional dumplings. This method is particularly appealing for weeknight dinners when time is limited.
The Tortilla Hack
The key to this recipe is using flour tortillas cut into strips to mimic the texture of dumplings. The tortillas soften and absorb the broth, creating a similar comforting consistency.
Read also: Easy Low-Carb Cheese Crackers
Ingredients for Chicken and Dumplings with Tortillas
- Chicken: 1 lb or about 2 large chicken breasts
- Vegetables: 1 chopped onion, 2 chopped celery stalks, 2 chopped carrots, frozen carrots, or a mix of frozen peas and carrots
- Soup Base: 1 can of cream of chicken soup, 1 can of cream of celery soup, 3 cups of chicken broth, low sodium chicken broth is recommended, or chicken stock, vegetable broth, or water mixed with chicken bouillon
- Seasoning: ½ teaspoon each of salt and pepper, 1 teaspoon each of onion powder, garlic powder, and parsley flakes, seasoning salt to taste
- Dumplings: 5 medium-sized flour tortillas
- Other: 1 tablespoon of flour, milk (any kind), or heavy cream for a richer meal; olive oil for coating the crockpot
Step-by-Step Instructions
Crockpot Method
- Prepare the Crockpot: Coat a crockpot with olive oil.
- Add Chicken and Seasoning: Place chicken breasts in the bottom of the crockpot and season with salt, pepper, onion powder, garlic powder, and parsley flakes.
- Add Vegetables and Soup Base: Add chopped onion, celery, and carrots. Pour in cream of chicken soup, cream of celery soup, and chicken broth.
- Cook: Stir everything together, cover with the lid, and cook on high for 4 hours.
- Shred Chicken: After 4 hours, remove the chicken from the crockpot and cut into cubes or shred. Add it back into the crockpot.
- Prepare Tortilla Dumplings: Cut the tortillas into dumpling-sized pieces using a pizza cutter. Place the tortillas in a zip-lock bag, add flour, and shake to coat.
- Add Dumplings to Crockpot: Pour the tortillas and flour from the zip-lock bag into the crockpot and stir.
- Cook Dumplings: Let this cook for an additional 30 minutes.
- Season and Serve: Add seasoning salt to taste.
Stovetop Method
- Build the Soup Base: Place chicken broth into a dutch oven or large heavy bottom pot over medium heat. Whisk in cream of chicken soup and cream of celery soup. Allow simmering for 10 minutes.
- Add Chicken and Vegetables: Stir in frozen carrots, cooked chicken, onion powder, garlic, salt, and pepper. Bring the mixture to a gentle boil.
- Add Tortilla Dumplings: Cut tortillas into 1” squares using a pizza cutter, then gently add the tortillas to the soup. Press them down to submerge, but do not stir vigorously as they will tear.
- Cook Dumplings: Once again, bring to a gentle boil, then reduce heat and allow to simmer for 15 minutes.
- Finish and Serve: Remove from the heat and gently stir in milk. Serve immediately.
Tips and Variations
- Vegetables: Feel free to add more or different frozen vegetables like green beans or corn.
- Liquid: You can replace half the water with chicken stock for a richer flavor.
- Creaminess: Omit the cream for a lighter version.
- Tortillas: While plain flour tortillas are recommended, experiment with other varieties at your own risk.
- Thickness: If you like the consistency of this dish a little thicker, leave it uncovered on the stove with a low setting until it thickens to your liking.
Serving and Storing
Serve hot and enjoy! Leftovers can be stored in an airtight container in the refrigerator for up to five days or in the freezer for up to two months.
Read also: Keto Calorie Counting: A Detailed Guide
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