Keto Chicken and Tomato Recipes: A Delicious and Healthy Guide

Chicken and tomatoes are a classic pairing, and they can be easily adapted to fit a ketogenic diet. Keto chicken and tomato recipes are not only delicious and satisfying but also offer a range of nutritional benefits. This article explores various keto-friendly chicken and tomato recipes, providing detailed instructions and tips for creating flavorful and healthy meals.

Why Choose Keto Chicken and Tomato Recipes?

Keto chicken and tomato recipes are an excellent choice for those following a ketogenic diet due to their low carbohydrate content and high protein and healthy fat content. These recipes often incorporate fresh ingredients and can be customized to suit individual tastes and dietary needs.

Nutritional Benefits

• Low in Carbs: These recipes typically use low-carb ingredients, making them suitable for maintaining ketosis.
• High in Protein: Chicken is a great source of protein, which is essential for muscle building and overall health.
• Rich in Vitamins and Antioxidants: Tomatoes are packed with vitamins A and C, as well as antioxidants like lycopene and lutein.

Creamy Sun-Dried Tomato Chicken Recipes

Creamy sun-dried tomato chicken is a flavorful and easy-to-make dish perfect for busy weeknights. It combines the richness of sun-dried tomatoes with the creaminess of a low-carb sauce, creating a satisfying and keto-friendly meal.

Creamy Sun-Dried Tomato Chicken with Spinach and Basil

This one-pan meal is ready in just 30 minutes and is full of flavor. The creamy garlic sauce is both gluten-free and keto-friendly.

Ingredients:

• 6 boneless, skinless chicken thighs (or 4 chicken breasts)
• Salt and pepper to taste
• 2 tablespoons butter, ghee, or olive oil (divided)
• 3 garlic cloves, minced
• 1 teaspoon Italian seasoning
• ½ cup drained sun-dried tomatoes, finely chopped
• ¾ cup heavy cream
• ½ cup low sodium chicken broth
• 1 cup loosely packed spinach, chopped
• 2 tablespoons grated Parmesan cheese
• 1 teaspoon freshly chopped basil

Instructions:

1. Season chicken with salt and pepper.
2. Heat a large skillet with 1 tablespoon of butter over medium-high heat. Add the chicken and sear on both sides until brown and cooked through (about 7-8 minutes per side for chicken thighs and 5-6 minutes per side for chicken breasts). Remove chicken from the pan and set aside.
3. Heat the remaining butter in the same pan and add garlic and Italian seasoning. Cook for 30 seconds until fragrant, then stir in sun-dried tomatoes and cook for another minute.
4. Add the heavy cream and chicken broth until smooth. Add the Parmesan cheese and allow sauce to simmer and thicken slightly.
5. Add the spinach and chicken back to the pan, turn off the heat, and leave until chicken is heated through and spinach is wilted.
6. Serve with your favorite sides or over zucchini noodles or cauliflower rice.

Nutritional Information (per serving):

• Calories: 283
• Fat: 17g
• Carbohydrates: 7g
• Fiber: 1g
• Sugar: 3g
• Protein: 24g

Keto Creamy Sun-Dried Tomato Chicken Thighs

This recipe features chicken thighs coated in Parmesan cheese and fried in sun-dried tomato oil, then smothered in a creamy sun-dried tomato sauce.

Read also: Easy Low-Carb Cheese Crackers

Ingredients:

• Parmesan cheese
• Salt and pepper
• Sun-dried tomato oil
• Chicken thighs
• Garlic
• Italian seasoning
• Heavy cream

Instructions:

1. Add the Parmesan cheese for the chicken, salt, and some pepper to a plate. Dip the chicken in the mixture to coat it.
2. Preheat the sun-dried tomato oil in a large skillet over medium-high heat. Sear the cheese-coated chicken for several minutes on each side, so that the chicken is browned. Set the chicken aside while you make the sauce.
3. Add the sun-dried tomatoes, garlic, and Italian seasoning. Cook for a few minutes until the tomatoes start to soften.
4. Add the heavy cream, and sprinkle in the remaining Parmesan cheese.

This recipe makes a total of 6 servings of Keto Creamy Sun-Dried Tomato Chicken Thighs.

Keto Tuscan Chicken Recipes

Tuscan chicken recipes are known for their creamy garlic sauce, sun-dried tomatoes, and wilted spinach. These recipes can easily be adapted for a ketogenic diet by using low-carb alternatives and focusing on high-fat ingredients.

Keto Tuscan Chicken

This recipe uses boneless and skinless chicken thighs simmered in a sun-dried tomato cream sauce seasoned with Italian herbs.

Ingredients:

• Chicken thighs
• Ghee or oil
• Garlic
• Sun-dried tomatoes
• Italian seasoning
• Heavy cream (or full-fat canned coconut milk for dairy-free)
• Parmesan cheese (or vegan substitute for dairy-free)
• Spinach
• Salt, pepper, paprika and garlic granules

Instructions:

1. Rinse and pat dry the chicken thighs with paper towels. Place them on a plate.
2. Combine the salt, pepper, paprika and garlic granules in a small dish. Sprinkle the seasonings liberally on both sides of the chicken.
3. Heat the oil/ghee in a large skillet over medium-high heat. Place the chicken thighs in the pan (you may need to fry them in two batches) and cook them for about 5 minutes on each side or until they're golden brown and cooked through. Remove the chicken from the pan and place them on a plate. Set aside.
4. Deglaze the pan with white wine (or chicken broth), scraping up all the browned bits on the bottom. Reduce the heat to medium and add the minced garlic. Sauté for 30 seconds, then mix in the sun-dried tomatoes and Italian seasoning.
5. Stir in the heavy cream and simmer the sauce for 5 minutes. Add the Parmesan cheese, if using. Mix in the fresh spinach, stirring the mixture until the spinach wilts.
6. Add the chicken back to the pan and spoon the sauce on top of the chicken pieces. Simmer over medium heat for 5 minutes.

For a dairy-free keto Tuscan chicken, swap in full-fat canned coconut milk for the heavy cream and omit the Parmesan cheese (or use a vegan substitute).

Dairy-Free Keto Tuscan Chicken

The original Tuscan chicken recipe was dairy-free, and it can be easily recreated using coconut milk instead of heavy cream.

Read also: Keto Calorie Counting: A Detailed Guide

Ingredients:

• Chicken thighs
• Ghee or oil
• Garlic
• Sun-dried tomatoes
• Italian seasoning
• Canned coconut milk (full-fat)
• Spinach

Instructions:

1. Pat dry the chicken thighs with paper towels and set them on a plate.
2. Melt ghee or oil in a large pan or cast iron skillet over medium-high heat. Place chicken thighs in the skillet, cooking for about 5 minutes per side or until each side is golden brown and crispy and the chicken is cooked through.
3. Deglaze the pan with wine, scraping up all the browned bits on the bottom of the pan. Turn the stovetop to medium heat and add the garlic.
4. Add the sun-dried tomatoes and Italian seasoning.
5. Add the coconut milk, ensuring to use all of the coconut cream (the thick part that rises to the top of the can).
6. Add the chicken back to the pan and simmer over medium heat for 5 minutes. Stir in the spinach until it wilts.

Tomato Basil Chicken Recipes

Tomato basil chicken is a fresh and flavorful dish that highlights the natural sweetness of tomatoes and the aromatic essence of basil. These recipes are simple to prepare and perfect for using fresh garden tomatoes.

Creamy Tomato Basil Chicken

This recipe is quick and easy to prepare, requiring only seven simple ingredients and less than 40 minutes.

Ingredients:

• 1 ¼ lb chicken breast, skinless/boneless
• 10 oz canned diced tomatoes (or fresh)
• 8 oz tomato puree
• ½ Cup heavy cream
• 4 cloves garlic, minced
• 1 tsp apple cider vinegar
• 2 Tbsp olive oil
• 1 tsp Italian Seasoning
• ¼ Cup FRESH basil
• ¼ Cup FRESH parsley
• ½ tsp black pepper
• ¾ tsp red pepper flakes
• ¾ tsp onion powder
• ¾ tsp garlic powder
• 1 ½ tsp salt
• ½ Cup shredded Parmesan cheese

Instructions:

1. Start by combining the spices EXCEPT the FRESH herbs in a small bowl. Next take your chicken breast and cut it into thin cutlets. Then take half of the spices and rub them into the chicken. Set that aside.
2. Add 1 Tbsp of olive oil to a Dutch oven or large skillet over medium heat. Then add the onion, garlic, and bell pepper and sauté for 3 mins. Add in the diced tomatoes and sauté for 2 mins.
3. Add in the tomato puree and the remaining olive oil, vinegar, and mixed seasonings. Stir well. Then add the chicken and cover with a lid. Reduce the heat to low and allow this to simmer for about 8 mins.
4. Flip the chicken then pour in the heavy cream and stir it into the sauce around the chicken. Top with the fresh herbs and shredded cheese. Cover and allow to simmer for 5 more mins.

Simple Tomato Basil Chicken

This recipe uses fresh tomatoes and basil to create a flavorful and healthy meal.

Ingredients:

• Boneless skinless chicken thighs (or chicken breasts)
• Fresh garden tomatoes
• Fresh basil
• Heavy whipping cream (or canned coconut cream for dairy-free)
• Finely grated Parmesan cheese
• Garlic
• Olive oil
• Salt and pepper

Instructions:

1. Seed the tomatoes by cutting them into sections and removing the seeds and liquid. Blend the tomatoes until smooth.
2. Pat the chicken thighs dry and season with salt and pepper.
3. Add the oil to a large skillet set over medium heat. When hot, add the chicken and cook until no longer pink, 5 to 7 minutes per side. Remove the chicken to a plate.
4. Add the tomatoes and garlic to the pan and season with salt and pepper. Simmer 5 minutes to thicken.
5. Stir in the cream and basil. Add the chicken back into the pan to heat through, about 2 minutes. Top with grated Parmesan.

One-Pan Creamy Chicken and Tomato Bake

This recipe is perfect for those who love easy prep and minimal cleanup. All the ingredients bake in one dish, making it a convenient option for busy individuals.

Dairy-Free Creamy Chicken and Tomato Bake

This dairy-free recipe uses cream cheese to achieve a creamy texture without the dairy.

Read also: Magnesium Supplements for Keto

Ingredients:

• Chicken breast
• Tomatoes
• Onions
• Minced garlic
• Italian seasoning
• Salt and pepper
• Olive oil
• Dairy-free cream cheese

Instructions:

1. Preheat oven to 400F.
2. In a large baking dish, add the chicken breast in a single line down the middle of the baking dish.
3. Pour the tomatoes, onions, minced garlic, Italian seasoning, and salt/pepper over the chicken. Drizzle the olive oil over the top of all of the ingredients.
4. Scoop out the cream cheese and place it in the middle of the baking dish, atop the chicken and other ingredients.
5. Bake in the oven for 40-45 minutes or until the chicken is cooked through (165˚F internal temp). Cooking time will vary depending on the thickness of the chicken.
6. Remove the dish from the oven after the chicken is cooked to temperature. Using tongs, shred the chicken. Serve this dish over just about anything!

Italian Chicken in Creamy Tomato Sauce

This recipe features chicken marinated in Italian seasoning and cooked in a creamy tomato sauce with olives and Pecorino cheese.

Ingredients:

• 4 boneless skinless chicken breasts
• Italian seasoning
• Salt and pepper
• Olive oil
• Onion
• Garlic
• Tomato sauce
• Heavy cream
• Olives
• Ground Pecorino cheese

Instructions:

1. Season and rub the chicken on all sides with salt, pepper, and Italian seasoning.
2. Heat a large skillet over medium-high heat and add 1 Tbsp of olive oil and the chicken. Cook for about 5 minutes on each side, or until nicely browned and no longer pink on the inside. Then set aside on a plate.
3. In the same preheated skillet add the remaining oil and ghee. Add in the onion and garlic, and sauté until it softens, about 2-3 minutes.
4. Pour the tomato sauce and heavy cream, then stir in the olives and ground Pecorino cheese. Taste and adjust the seasoning if needed (keep in mind that the pecorino is salty enough), then simmer for a few minutes to thicken.
5. Return the chicken to the skillet and cover it in sauce.

Tips for Making the Best Keto Chicken and Tomato Recipes

To ensure your keto chicken and tomato recipes are both delicious and healthy, consider the following tips:

• Use Fresh Ingredients: Fresh tomatoes, basil, and garlic will enhance the flavor of your dishes.
• Choose High-Quality Fats: Olive oil, ghee, and butter are excellent choices for cooking keto-friendly meals.
• Control Carbohydrate Content: Be mindful of the carbohydrate content in your ingredients, especially when using canned tomatoes or tomato sauce.
• Adjust Seasonings: Taste and adjust the seasonings according to your preferences. Italian seasoning, salt, pepper, and garlic are essential for most recipes.
• Consider Dairy-Free Options: If you are dairy-free, use full-fat coconut milk or dairy-free cream cheese as substitutes for heavy cream or regular cream cheese.
• Don't Overcook the Chicken: Ensure the chicken is cooked through but not overcooked to maintain its tenderness and juiciness.
• Get Creative with Sides: Pair your chicken and tomato dishes with low-carb sides like zucchini noodles, cauliflower rice, or roasted asparagus.

Integrating Keto Chicken and Tomato Recipes into Your Diet

Incorporating these recipes into your weekly meal plan can help you stay on track with your ketogenic diet while enjoying delicious and satisfying meals.

Meal Planning

• Plan Ahead: Take some time each week to plan your meals and create a shopping list.
• Batch Cooking: Prepare a large batch of chicken and tomato sauce on the weekend and use it in different recipes throughout the week.
• Variety: Experiment with different recipes and variations to keep your meals interesting and prevent boredom.

Portion Control

• Be Mindful of Serving Sizes: Pay attention to the serving sizes and nutritional information to ensure you are staying within your daily carbohydrate limits.
• Use Smaller Plates: Using smaller plates can help you control your portion sizes and prevent overeating.

Listen to Your Body

• Pay Attention to Hunger Cues: Eat when you are hungry and stop when you are full.
• Stay Hydrated: Drink plenty of water throughout the day to stay hydrated and support your body's natural processes.

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