Delicious and Easy Keto Chicken and Green Beans Recipes

For those following a ketogenic lifestyle, finding satisfying and flavorful meals can sometimes be a challenge. Fortunately, there are numerous keto-friendly recipes that are both delicious and easy to prepare. Keto chicken and green beans recipes are a perfect example, offering a combination of protein, healthy fats, and essential nutrients while keeping carb counts low. This article explores various keto chicken and green beans recipes, providing options for different tastes and preferences.

Keto Cheesy Chicken and Green Bean Casserole

This keto cheesy chicken and green bean casserole is a rich, creamy, and delicious dish that combines fresh ingredients with a creamy and cheesy sauce. It's a filling dish that can be served as a meal in itself or with a side of salad or keto soup. It also makes a great addition to any brunch menu.

Ingredients and Preparation

To prepare this casserole, you will need cooked chicken breasts (or chicken thighs), fresh or frozen green beans, cream cheese, heavy whipping cream, sour cream, chicken broth, garlic powder, paprika, salt, pepper, and shredded cheese.

1. Preheat oven to 350 degrees Fahrenheit. Spray a 13x9 inch baking dish with avocado oil spray and set aside.
2. Boil or steam green beans until fork tender, then drain well.
3. In a large skillet over medium heat, melt butter. Add peppers and onion and sauté for about 5 minutes, or until the vegetables start to soften.
4. Add cream cheese, chicken broth, heavy whipping cream, sour cream, garlic powder, paprika, salt, and pepper to the skillet.
5. Increase heat to medium-high just until the mixture comes to a boil. Then, decrease heat and simmer until the cream cheese is melted.
6. Add shredded mozzarella cheese and stir until melted.
7. Place chicken evenly into the prepared baking dish. Top evenly with green beans. Pour the sauce over the chicken and beans, tossing lightly to combine.
8. Sprinkle shredded cheddar cheese evenly over the top of the casserole. Bake for 25-30 minutes, or until heated through and the top is nicely browned. Let set for 5 minutes before serving.

For the shredded cheese, it is recommended to buy blocks of cheese and shred them yourself to avoid added ingredients.

Keto French Onion Chicken with Green Beans

This recipe offers a unique twist by incorporating the flavors of French onion soup into a keto-friendly chicken and green bean dish. It’s a comforting and flavorful meal that's perfect for a cozy night in.

Read also: Easy Low-Carb Cheese Crackers

Ingredients and Preparation

The key ingredients include chicken thighs, olive oil, butter, onion, chicken broth, dried thyme, Gruyere cheese, green beans, and minced garlic.

1. Gather and prep all ingredients. Season chicken thighs with onion powder, garlic powder, salt, and pepper to taste.
2. Add olive oil to a pan over medium heat. Once hot, add in the chicken thighs and brown on both sides, about 4 minutes per side. Remove chicken from the pan, leaving any pan drippings, and set aside.
3. Add additional butter to the pan for the onion over medium-low heat. Once melted and bubbling, add in the onion and allow it to cook down, stirring occasionally. Season with salt to taste.
4. Once the onions are cooked down and starting to brown, add the chicken back into the pan.
5. Add in the chicken broth, dried thyme, and Gruyere cheese. Stir to combine with the onion. Once a sauce is formed, reduce heat to low and cover the pan.
6. As the onion and chicken are simmering, add butter to a separate pan over medium heat. Once melted and bubbling, add in the green beans, garlic, and season with salt and pepper to taste.
7. Cook green beans to preferred doneness, then serve with the chicken and onion mixture.

This recipe makes a total of 4 servings of Keto French Onion Chicken with Green Beans.

Keto Cheesy Mushroom Green Bean Bake

This one-pan, low-carb chicken and veggies meal is easy to prepare and packed with flavor. The addition of mushrooms adds an earthy element to the dish, making it a satisfying and complete meal.

Ingredients and Preparation

Key ingredients include chicken breasts, sour cream (or mayonnaise), heavy cream, coconut aminos (or tamari sauce), minced garlic, sea salt, black pepper, green beans, mushrooms, mozzarella cheese, and Parmesan cheese.

1. Preheat oven to 400℉ (200℃) and grease a 10-13 inch casserole dish.
2. Slice a grid pattern on one side of each chicken breast without slicing all the way through.
3. Mix sour cream or mayo, heavy cream, coconut aminos or tamari sauce, minced garlic, ¼ teaspoon sea salt, and black pepper. Whisk until combined.
4. Add chicken breast to the cream sauce and turn to coat in the mixture. Let marinate in the cream sauce for 20 minutes.
5. Rinse green beans, break off the ends (the top and tail) as you rinse them, and chop. Slice the mushrooms.
6. Add mushrooms and green beans to the prepared casserole dish and sprinkle with the remaining sea salt.
7. Place chicken on top of mushrooms and green beans. Pour any remaining cream sauce over the chicken and veggies.
8. Bake for 30 minutes. Remove from oven and sprinkle mozzarella and Parmesan cheese over the top.
9. Return to oven and bake for 10 to 15 minutes until chicken is done. Serve chicken and mushrooms and green beans, and be sure to pour any liquids from the bottom of the dish over chicken and veggies.

The grid pattern slices in the chicken help the marinade get deep within the chicken, producing a more flavorful and less dry result.

Read also: Keto Calorie Counting: A Detailed Guide

Keto Chicken Stir Fry with Green Beans

This keto chicken stir fry is a quick and easy weeknight meal that is packed with protein, fiber, and flavor. It’s a great way to enjoy a ketogenic-friendly version of a classic stir fry.

Ingredients and Preparation

The essential components of this stir fry are chicken breasts (or thighs), green beans, liquid aminos, a brown sweetener, ginger, and garlic.

1. In a large skillet over medium-high heat, add olive oil. Brown the chicken on both sides until cooked through (or almost cooked through). Remove from skillet and keep warm.
2. To the skillet, add the onions, green beans, and mushrooms. Cook, tossing occasionally while scraping the bottom of the skillet to remove any cooked-on pieces. Heat the vegetables until the mushrooms and onions are tender and the green beans are crisp-tender.
3. In a medium bowl, whisk together the remaining ingredients - EXCEPT the xanthan gum - to create a sauce.
4. Add the chicken back to the skillet with the vegetables and pour the sauce over the top. Gently toss and continue to cook until the chicken is done.
5. To thicken the sauce, stir in the xanthan gum and allow it to simmer for 2 to 3 minutes.

For the sauce, avoid using soy sauce, which is often found in traditional stir fry sauces, and instead opt for liquid aminos.

Skillet Garlic Butter Chicken and Green Beans

This recipe is a simple and flavorful way to prepare chicken and green beans in one skillet. The garlic butter sauce adds a rich and savory element to the dish, making it a satisfying and easy meal.

Ingredients and Preparation

The necessary items include chicken thighs (or tenders), onion powder, paprika, salt, pepper, butter, parsley, garlic, hot sauce, red crushed chili pepper flakes, green beans, lemon juice, and chicken stock.

Read also: Magnesium Supplements for Keto

1. Pat the chicken thighs dry with a paper towel to remove excess moisture.
2. Combine the onion powder, paprika, salt, and pepper in a small bowl. Rub the chicken thighs generously with the seasoning mixture. Set aside while you prepare green beans.
3. Arrange the green beans in a microwave-safe dish with 1/2 cup (125ml) water and cook in the microwave for 8-10 minutes until almost done but still crisp.
4. Heat a large cast iron skillet over medium-low heat and melt 2 tablespoons of butter.
5. Place the seasoned chicken thighs top side down in the hot skillet and cook until golden, about 5-6 minutes, then flip the chicken thighs and cook another 5-6 minutes, until cooked through and a cooking thermometer displays 165°F (75°C). If the chicken browns too quickly, lower the heat. Adjust timing depending on the thickness. Transfer chicken to a plate and set aside.
6. In the same skillet, lower the heat and melt the remaining tablespoon of butter. Add chopped parsley, garlic, hot sauce, red crushed chili pepper flakes, and pre-cooked green beans and cook for 4 to 5 minutes, stirring regularly, until cooked to your liking.
7. Add lemon juice and chicken stock and reduce the sauce for a couple of minutes, until slightly thickened.
8. Push green beans to the side, place the chicken back in the pan with the sauce, and reheat quickly. Adjust seasoning chicken with pepper.
9. Serve the lemon garlic butter chicken thighs warm, garnished with more crushed chili pepper, fresh parsley, and a slice of lemon if you like.

For a spicier dish, you can add more hot sauce or crushed red chili pepper flakes.

Whole30 + Keto Sesame Chicken Green Bean Stir Fry

This stir-fry recipe is perfect for those following both Whole30 and ketogenic diets. It features a homemade stir-fry sauce and is a quick and delicious option for dinner or lunch meal prep.

Ingredients and Preparation

The main ingredients include chicken thighs, olive oil, yellow onion, mushrooms, green beans, and the components for the stir-fry sauce (which typically includes sesame oil, coconut aminos, ginger, garlic, and a sweetener alternative).

Stir Fry Sauce

Combine all stir fry sauce ingredients and whisk to combine. Set aside.

Stir Fry

1. Heat a large skillet or cast iron skillet over medium-high heat. Add 1 tablespoon olive oil and the chicken thighs. Season with a pinch of salt and pepper. Cook the chicken thighs until golden brown, about 5 minutes, stirring occasionally. Transfer to a large mixing bowl.
2. In the same pan, cook the yellow onion, seasoned with a pinch of salt and pepper. Cook until soft, about 5 minutes, stirring occasionally. Transfer to the same large mixing bowl.
3. In the same pan, cook the mushrooms, seasoned with a pinch of salt and pepper. Cook until soft, about 5 minutes, stirring occasionally. Transfer to the same large mixing bowl.
4. In the same pan, cook the green beans, seasoned with a pinch of salt and pepper. Cook until soft, about 5 minutes, stirring occasionally. Transfer to the same large mixing bowl.
5. Add the chicken, onions, and mushrooms back to the skillet with the green beans, along with 1 cup of the stir fry sauce.

This recipe is perfect for meal prep and can be stored in an airtight container for up to 5 days in the refrigerator or 6 months in the freezer.

Creamy Low Carb Chicken Green Bean Casserole

This casserole is made with shredded chicken and cut green beans in a creamy cream cheese sauce. It’s a low-carb-friendly dinner recipe that is easy to meal prep for the week.

Ingredients and Preparation

The key components are cooked green beans (fresh or frozen), shredded chicken, cream cheese, Parmesan cheese, and mozzarella cheese (optional).

1. Start with a layer of cooked green beans in a casserole dish.
2. Top with a creamy sauce made from cream cheese and Parmesan cheese.
3. Add the shredded chicken over the sauce.
4. Sprinkle shredded mozzarella cheese over the top (optional).
5. Bake until the cheese is browned on top.

This casserole freezes well, making it a convenient option for meal prepping.

Keto Slow Cooker Honey Garlic Chicken with Green Beans

This recipe is an easy meal that makes dinnertime simple and delicious. The chicken turns out juicy and tender, and the green beans soak up the flavors of the sweet and savory sauce.

Ingredients and Preparation

The required ingredients include chicken tenders (or breasts), frozen green beans, chicken broth, soy sauce, sesame oil, apple cider vinegar, a low-carb honey substitute, dried ginger, minced garlic, onion powder, black pepper, and red pepper flakes (optional).

1. Place the chicken tenders in the bottom of the crockpot.
2. In a small bowl, whisk together the chicken broth, soy sauce, sesame oil, apple cider vinegar, low-carb honey or sweetener, dried ginger, minced garlic, onion powder, black pepper, and red pepper flakes.
3. Pour the mixture over the chicken.
4. Cover the crockpot and cook 5 hours on LOW or 2.5 hours on HIGH.
5. Once the timer goes off, add the frozen green beans to the crockpot. Give everything a gentle stir to coat the green beans in the sauce.
6. Cover again and continue cooking: 1 more hour on LOW or 30 more minutes on HIGH, until the chicken is fully cooked and the green beans are tender.
7. (Optional) If you’d like a thicker sauce, you have two options: Whisk together 2 tablespoons of cornstarch and 2 tablespoons of water to make a quick slurry and stir it into the crockpot. Or, for a low-carb option, lightly sprinkle 1/4 teaspoon of xanthan gum over the sauce while whisking. Cover and cook for another 15-30 minutes, until the sauce thickens to your liking.

This recipe is perfect for busy weeknights and can be easily customized to suit your taste preferences.

Tips and Variations

• Chicken Options: You can use chicken breasts, chicken thighs, or even a rotisserie chicken for these recipes. Chicken thighs tend to be more flavorful and contain more fat, which is beneficial for those following a keto diet.
• Green Bean Varieties: Feel free to use your choice of green beans, such as French green beans, string beans, wax beans, or Romano green beans.
• Vegetable Additions: Other low-carb vegetables like broccoli, cauliflower, or bell pepper strips can be added to these recipes for variety.
• Cheese Choices: Experiment with different types of cheese to customize the flavor of your casseroles and bakes.
• Spice Level: Adjust the amount of red pepper flakes or hot sauce to control the spice level of your dishes.
• Sauce Consistency: Use xanthan gum or cornstarch (if not strictly keto) to thicken sauces to your desired consistency.
• Meal Prep: Many of these recipes are great for meal prepping and can be stored in the refrigerator or freezer for later use.

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