For those following a ketogenic diet, finding satisfying and flavorful recipes can sometimes be a challenge. Chicken breast, a versatile and lean protein source, is a staple in many keto meal plans. Baking chicken breast in the oven is a simple and healthy cooking method that yields juicy and tender results. This article explores various keto-friendly oven-baked chicken breast recipes, offering a range of flavors and preparations to suit different tastes.
Why Bake Chicken Breast for Keto?
Baking chicken breast offers several advantages for those adhering to a ketogenic lifestyle:
- Low Carb: Chicken breast is naturally low in carbohydrates, making it an ideal choice for keto diets.
- High Protein: It's a great source of protein, essential for satiety and muscle maintenance.
- Versatile: Chicken breast can be adapted to countless flavor profiles, ensuring variety in your keto meal plan.
- Healthy: Baking requires minimal added fats, keeping the dish relatively lean and healthy.
Basic Oven-Baked Chicken Breast Recipe
This recipe provides a foundation for creating delicious keto chicken breasts.
Ingredients:
- Boneless, skinless chicken breasts
- Olive oil or avocado oil
- Salt and pepper
- Garlic powder
- Onion powder
- Paprika
Instructions:
- Preheat oven to 375 degrees F (190 degrees C).
- Spray a baking dish with avocado oil spray to prevent sticking.
- In a small mixing bowl, combine garlic powder, onion powder, paprika, salt, and pepper.
- Sprinkle a third of the spice mixture onto the bottom of the prepared baking dish.
- Place chicken breasts, skin side up (if using split chicken breasts), into the baking dish, pressing down to season the bottom of the chicken.
- Brush the top of the chicken with olive oil.
- Sprinkle the remaining spice mixture evenly over the chicken.
- Bake for 18-24 minutes, or until the internal temperature reaches 165 degrees F (74 degrees C). The bake time will vary depending on the size of your chicken pieces.
- Let the chicken rest for a few minutes before slicing and serving.
Tips for Perfectly Baked Chicken Breast
- Pound for Even Thickness: Use a meat pounder or rolling pin to pound the thickest part of each chicken breast until they are roughly the same thickness throughout. This helps ensure even cooking and prevents the edges from drying out before the center is cooked through.
- Use a Meat Thermometer: The best way to tell when chicken is done is to check the internal temperature with a meat thermometer. A safe internal temperature for chicken is 165 degrees Fahrenheit. Always check the temperature in the thickest part of the meat for the most accurate reading.
- Rest Before Slicing: Allow the chicken breasts to rest for several minutes before slicing. This helps the juices redistribute, resulting in a more moist and flavorful chicken.
Keto Breaded Baked Chicken Breast
For those craving the texture of breaded chicken, this keto-friendly version uses almond flour and parmesan cheese to create a crispy coating.
Ingredients:
- Boneless, skinless chicken breasts
- Almond flour
- Parmesan cheese, grated
- Italian seasoning
- Salt and pepper
- Olive oil spray
Instructions:
- Preheat oven to 400 degrees F (200 degrees C). Spray a large baking sheet with olive oil spray.
- Pat the chicken breasts dry with paper towels, then sprinkle them all over with salt, pepper, and garlic powder. This ensures the chicken itself is flavorful, not just the coating.
- Mix parmesan cheese, almond flour, and Italian seasoning in a shallow dish or bowl.
- Spray your chicken breasts with olive oil and then press into the coating mix to cover each one all over.
- Place on the prepared baking sheet and spritz the top of each one with a little more oil.
- Bake 15-20 minutes, until golden with an internal temperature of 165 degrees F (74 degrees C).
Keto "Crack" Chicken
This recipe, inspired by the popular "crack dip," features shredded chicken breasts, crispy bacon, and a creamy ranch sauce, all topped with melty cheese.
Read also: Easy Low-Carb Cheese Crackers
Ingredients:
- Boneless, skinless chicken breast fillets
- Salt and pepper
- Garlic powder
- Butter
- Cream cheese
- Spice mix (onion powder, garlic powder, dried dill, dried parsley, salt, and mustard powder)
- Bacon
- Olive oil
- Shredded cheese
Instructions:
- Preheat the oven to 400 degrees F (200 degrees C). Grease a 13 x 9-inch baking dish and set it aside.
- Pound the chicken breasts until ¼ inch in thickness. Sprinkle with salt, pepper, and garlic powder.
- Add olive oil to the non-stick pan and place over medium heat. Add the diced bacon and cook until crispy. Remove the bacon and keep the bacon grease in the pan.
- Add the butter and when hot, add the chicken breasts and cook 2-3 minutes per side, until golden.
- Transfer the chicken breasts into the baking dish and pour the pan juices over them.
- In a small bowl, whisk together the cream cheese and spices until combined.
- Evenly distribute the cream cheese mixture on top of each chicken breast.
- Sprinkle the cooked bacon on top, followed by the shredded cheese.
- Bake for 15 minutes, until the chicken is cooked through and the cheese has melted.
- Remove from the oven and serve immediately.
Keto Chicken Parmesan
A low-carb take on a classic Italian dish, this recipe replaces traditional breadcrumbs with a parmesan cheese and herb coating.
Ingredients:
- Chicken breasts
- Egg
- Parmesan cheese, grated
- Italian herbs
- Salt and pepper
- Marinara sauce (check for no added sugar)
- Mozzarella cheese, shredded
Instructions:
- Preheat oven to 400 degrees F (200 degrees C). Line a large baking sheet with foil and spray with cooking spray.
- Beat egg in one small wide bowl. In a second bowl combine the parmesan cheese with all the spices and mix.
- Dip each piece of chicken in the egg and then the cheese, coating both sides.
- Place on the prepared baking sheet.
- Bake for 20-30 min. You want to chicken to be about 145-150 degrees before you add the sauce and the cheese.
- Top each piece with sauce and then shredded mozzarella.
- Bake for another 5-10 min until the chicken is 160 degrees when checked with a meat thermometer and the cheese is melted and bubbly.
Spinach and Sun-Dried Tomato Chicken
This recipe combines chicken breast with a creamy spinach and sun-dried tomato topping for a flavorful and satisfying meal.
Ingredients:
- Boneless, skinless chicken breasts
- Salt and pepper
- Spinach
- Cream cheese
- Cheddar cheese, shredded
- Sun-dried tomatoes, oil-packed, drained
- Garlic
Instructions:
- Preheat oven to 425 degrees F (220 degrees C).
- Slice each chicken breast in half horizontally; resulting pieces should be no thicker than 1/2 inch. Pat dry with paper towels if moist.
- Spread out chicken pieces in single layer on baking tray lined with parchment paper.
- Season both sides of chicken pieces with salt and pepper.
- Cook spinach on skillet on stovetop until wilted. Separately, microwave cream cheese until very soft, about 20 seconds.
- Stir together cooked spinach, softened cream cheese, cheddar, tomatoes, and garlic in bowl until well-mixed.
- Evenly spread mixture across tops of chicken pieces.
- Bake uncovered at 425 degrees F until chicken is cooked through, about 20 minutes, depending on size of chicken pieces.
Serving Suggestions and Meal Prep
Oven-baked chicken breast is incredibly versatile and can be served in various ways. Serve it as is with your favorite keto-friendly side dishes, such as:
- Cauliflower mashed potatoes
- Steamed or roasted vegetables (broccoli, asparagus, green beans)
- Salads with keto-friendly dressings
Baked chicken breast is also an excellent option for meal prep. Once cooked and cooled, store it in a sealed container in the refrigerator for up to 4 days. You can reheat it in the microwave, skillet, or oven. For freezing, it's best to slice, dice, or shred the chicken before freezing so that it thaws faster and is easier to use when you're ready to add it to a meal.
Read also: Keto Calorie Counting: A Detailed Guide
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