Delicious and Healthy Keto Chicken and Vegetable Recipes

For those following a ketogenic diet or simply looking for healthy and delicious meals, chicken and vegetable recipes are a fantastic choice. These recipes are not only low in carbs but also packed with protein and essential nutrients. This article explores a variety of keto-friendly chicken and vegetable dishes, offering options for quick weeknight dinners, meal prepping, and even those who enjoy a bit of culinary adventure.

Mediterranean Keto Chicken and Vegetables

This one-skillet Mediterranean keto chicken recipe is a delightful way to enjoy a healthy and flavorful meal, especially during the summer months. It's perfect for those who practice intermittent fasting and prefer an early afternoon lunch.

Key Ingredients and Preparation

• Onion: Always a crucial ingredient, onion provides a rich flavor and serves as the perfect base for this dish. Sauté it until translucent and golden brown.
• Vegetables: Mushrooms, red, green, or yellow bell peppers, and zucchini are excellent choices for this recipe. Sautéing them in the skillet brings out their wonderful aroma and flavor.
• Tomato Sauce: A staple in Mediterranean cuisine, tomato sauce or crushed tomatoes are essential for this dish.
• Spices: Dried basil and oregano are fundamental Mediterranean spices that give the dish its authentic aroma. Additionally, powdered turmeric and red paprika add a unique touch.
• Finishing Touches: Serve with high-quality feta or goat cheese and a generous drizzle of extra virgin olive oil. A squeeze of lemon juice adds a final burst of flavor.

Cooking Instructions

1. Heat 2 tablespoons of olive oil in a large skillet.
2. Cook the chicken until golden brown on the edges and cooked through. Remove from the skillet and set aside.
3. Sauté the onion in the remaining fat until translucent and golden brown.
4. Add mushrooms, peppers, and zucchini to the skillet and sauté until tender.
5. Return the cooked chicken to the skillet and combine with the vegetables.
6. Stir in tomato sauce, basil, oregano, turmeric, and paprika.
7. Simmer until the sauce has thickened slightly and the flavors have melded.
8. Serve with feta or goat cheese, a drizzle of olive oil, and a squeeze of lemon juice.

Creamy Keto Chicken and Vegetables

This creamy keto chicken and vegetables recipe is an easy, amazing, and delicious option for a healthy low-carb dinner. It's cheesy, creamy, garlicky, and comforting, all while being a healthier choice due to the inclusion of vegetables like broccoli.

Ingredients

• Boneless, skinless chicken thighs
• Parmesan cheese
• Cream cheese
• Broccoli, Brussels sprouts, mushrooms, red pepper, scallions
• Olive oil
• Black pepper
• Oregano
• Chicken broth
• Minced garlic

Preparation

1. Wash and chop the vegetables and chicken into bite-sized pieces.
2. In a pan, cook the chicken with olive oil, black pepper, and oregano over medium-high heat for about 5-6 minutes, stirring occasionally, until it's no longer raw.
3. Reduce the heat to medium, move the chicken to one side of the pan, and add the peppers to the other side. Sauté for 1-2 minutes until fragrant.
4. Add broccoli, Brussels sprouts, mushrooms, and scallions. Stir and cover the pan for about 3 minutes.
5. Add chicken broth and minced garlic. Wait a minute or two for the broth to heat up, then stir in the cream cheese until it has dissolved and the sauce is creamy.
6. Add the Parmesan cheese and stir until dissolved.
7. Serve hot.

Lemon Pepper Chicken and Veggies

This one-pan Lemon Pepper Chicken and Veggies recipe is a quick and easy weeknight meal packed with bright, bold flavors.

Ingredients

• Boneless chicken breasts, cut into 1-inch cubes
• Broccoli florets
• Cauliflower florets
• Fresh garlic, minced
• Olive oil
• Lemon juice
• Lemon pepper seasoning
• Onion powder
• Garlic powder
• Ground black pepper
• Chopped parsley
• Dry white wine (such as Sauvignon Blanc) or chicken broth

Instructions

1. Marinate the chicken: In a medium bowl, combine chicken cubes with olive oil, minced garlic, lemon juice, lemon pepper seasoning, onion powder, garlic powder, black pepper, and chopped parsley. Mix well and let sit for 15 minutes.
2. Prepare the vegetables: In a large bowl, toss broccoli and cauliflower with lemon pepper seasoning, salt, and pepper.
3. Cook the vegetables: Heat olive oil in a large non-stick skillet over medium heat. Add the seasoned broccoli and cauliflower, cover, and cook on medium-low heat for 15 minutes until the veggies begin to soften. Uncover and continue to cook for 5 minutes on medium heat, stirring occasionally. Transfer the vegetables to a bowl or plate and set aside.
4. Deglaze the pan: Pour the wine into the pan and use your mixing spoon to scrape off any browned bits that are stuck to the bottom of the pan.
5. Cook the chicken: Add the marinated chicken to the hot skillet and cook over medium-high heat for 15-18 minutes, stirring often, until the chicken is cooked through and registers about 165°F on an instant-read thermometer.
6. Combine: Push the cooked chicken pieces to one side of the pan, and add the vegetables back to the other side of the pan. Cover the skillet and cook over medium-low for minutes, to rewarm the veggies.
7. Serve: Garnish with fresh parsley and serve immediately while warm.

Tips and Variations

• Vegetables: Other vegetables like green beans, zucchini, and asparagus can be added.
• Protein: Shrimp is a great alternative to chicken.
• Lemon: Use fresh lemons for the most vibrant flavor. Bottled lemon juice can be used in a pinch.
• Marinating: Marinating the chicken infuses it with flavor and tenderizes the meat.
• Wine: Chicken broth or vegetable broth can be used instead of wine.

Keto Chicken Stir Fry

This Keto Chicken Stir Fry recipe is a healthy and tasty meal option, perfect for those following a keto diet or anyone who enjoys Chinese food takeout. It is low in carbs and high in protein, making it an excellent choice for a quick and easy weeknight dinner or meal prep.

Read also: Easy Low-Carb Cheese Crackers

Ingredients

• Boneless, skinless chicken thighs, diced
• Broccoli florets
• Bell peppers (yellow and red), sliced
• Purple onion, sliced
• Garlic cloves, minced
• Olive oil
• Chicken broth
• Sesame oil
• Braggs aminos (or coconut aminos)
• Brown sugar substitute
• Xanthan gum
• Red chili pepper flakes (optional)

Sauce Ingredients

The sauce is a crucial part of a good stir fry. This keto version is made with chicken broth, sesame oil, and Braggs aminos for an added 'umami' flavor. To keep it keto-friendly, a brown sugar substitute is used to add sweetness. Xanthan gum is used as a thickening agent.

Instructions

1. Cook the broccoli: Place broccoli florets in a 10-inch skillet over medium heat and add three tablespoons of water. Cook for 3 to 5 minutes or until tender. Remove from the pan and set aside.
2. Sauté the vegetables: In the same skillet, add 1 tbsp olive oil, purple onion, yellow and red bell pepper, and garlic cloves. Sauté for 5 minutes on medium-high heat or until they are softened. Remove from the pan and set aside with your broccoli.
3. Sear the chicken: Heat 1 tbsp olive oil and 1 tbsp butter in the same skillet over medium/high heat and sear your cubed chicken on all sides.
4. Add the sauce: Once the chicken has seared, add all of your sauce ingredients, and bring to a boil.
5. Combine: Add the cooked vegetables to the skillet and cook for 1-2 minutes so everything gets nice and hot again.

Tips and Variations

• Vegetables: Swap or add veggies like mushrooms, zucchini, squash, etc.
• Spice: Add red chili pepper flakes for a spicy kick.
• Low-Carb Noodles: Serve with zucchini noodles, spaghetti squash, or shirataki noodles instead of traditional noodles.
• Soy Sauce Alternative: Use coconut aminos instead of soy sauce.

Common Mistakes to Avoid

• Overcrowding the pan: Cook in batches if necessary to ensure the chicken and vegetables sear properly.
• Skipping the xanthan gum: This is essential for thickening the sauce.
• Overcooking the chicken: Be careful not to overcook the chicken before adding it to your sauce.

Sheet Pan Chicken and Veggies

Sheet pan meals are a convenient and easy way to cook a protein and vegetables at the same time, limiting the need for extra pots and pans and time to cook extra food. This recipe is perfect for busy weeknights and meal prepping.

Ingredients

• Chicken (thighs or breast), cubed
• Broccoli florets
• Onion, chopped
• Red bell pepper, diced
• Tomato, chopped
• Olive oil
• Salt
• Oregano
• Basil
• Garlic powder
• Black pepper
• Paprika

Instructions

1. Preheat oven to 475 degrees Fahrenheit.
2. Place cubed chicken and diced vegetables in a large bowl.
3. Add olive oil, salt, oregano, basil, garlic powder, black pepper, and paprika. Toss to evenly coat.
4. Spread the mixture evenly on a sheet pan.
5. Bake for 15 minutes or until chicken is cooked through and vegetables are fork tender.

Tips and Variations

• Vegetables: Zucchini, carrots, or asparagus are great options to add.
• Chicken: Chicken breast can be substituted for chicken thighs. Adjust cooking time accordingly.
• Make-Ahead: This is a great make-ahead dinner that you can meal prep.
• Storage: Store leftovers in the refrigerator for up to 4 days or freeze for 1-3 months.

Read also: Keto Calorie Counting: A Detailed Guide

Read also: Magnesium Supplements for Keto

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