Indulge Guilt-Free: The Ultimate Keto Chicken and Dumplings Recipe You Need to Try!

Traditional chicken and dumplings is a comforting and delicious meal, perfect for a cozy night in. This recipe offers a healthier, low-carb variation that doesn't compromise on flavor. Loaded with juicy chicken, fresh herbs, vegetables, a creamy broth, and buttery dumplings, it's the ultimate comfort food made keto-friendly.

Why This Recipe Works

Many people avoid comfort foods when following a ketogenic diet, but this recipe proves that you can enjoy your favorites while staying within your macros. By making a few simple swaps, this dish becomes a guilt-free pleasure. The addition of fresh herbs like sage and thyme not only enhances the flavor but also adds valuable micronutrients. The result is a satisfying broth with tender, melt-in-your-mouth biscuits that fit perfectly into a keto lifestyle.

Ingredients and Substitutions

This keto chicken and dumplings recipe uses a combination of ingredients that keep the carb count low while maximizing flavor and texture.

Chicken: Chicken thighs are recommended for their tenderness and juiciness, but chicken breast can be used as an alternative. For a quicker option, consider using shredded rotisserie chicken.
Vegetables: The recipe includes a classic mirepoix of onion, carrots, and celery, along with garlic and fresh sage.
Broth: Chicken broth forms the base of the soup, creating a rich and flavorful liquid.
Dumplings: The dumplings are made from a blend of almond flour and coconut flour, plus other key ingredients that keep the carb content down.
Dairy: Parmesan cheese is included in the dumpling recipe for added flavor. The recipe can easily be adapted to be dairy-free for a Paleo or Whole30 version.

Dairy-Free and Whole30 Adaptations

For a dairy-free version, simply omit the parmesan cheese from the dumplings and skip the cream cheese and heavy cream. While the recipe would then be Whole30 compliant, it's important to consider that baked goods like biscuits are generally discouraged on Whole30 to help break habits of consuming sweetened foods. Ultimately, it's up to the individual to decide if the dumplings would be a "trigger" food. Alternatively, you can omit the dumplings altogether and enjoy the dish as a creamy chicken stew.

Step-by-Step Instructions

Here are two methods for making keto chicken and dumplings: the traditional stovetop method and a convenient Instant Pot version.

Read also: Easy Low-Carb Cheese Crackers

Stovetop Instructions

Brown the Chicken: Heat a large soup pot or Dutch oven over medium-high heat. Add oil and then the chicken thighs, seasoned with herbes de Provence and sea salt. Brown the chicken on both sides for a few minutes, but don't worry about cooking it through completely. Set the chicken aside.
Sauté the Vegetables: Reduce the heat to medium, add more oil if needed, and sauté the onion, carrots, celery, garlic, and fresh sage for 4-5 minutes until softened.
Deglaze the Pan: Pour in the sherry and deglaze the pan, scraping up any browned bits from the bottom with a wooden spoon.
Simmer the Soup: Place the chicken back into the pot, pour in the broth, and bring to a boil. Then, reduce the heat to a simmer and cook for 15-20 minutes.
Make the Dumplings: While the soup is simmering, prepare the dumplings. In a medium bowl, combine almond flour, whey protein isolate, xanthan gum, baking powder, parmesan cheese, and salt. Stir in the melted butter and egg. The batter will be thick. Mix until no dry pockets remain, then roll into 1-inch dough balls.
Shred the Chicken: Remove the cooked chicken from the pot and shred it with a fork or two.
Add Cream and Dumplings: Place the shredded chicken back into the pot and stir in the cream cheese and heavy cream until the cream cheese has dissolved into the broth. Gently place the dumpling balls into the soup, cover the pot, and let simmer over medium heat for 12-15 minutes, or until the dumplings have doubled in size.
Serve: Serve hot, garnished with additional parmesan cheese, salt to taste, and fresh herbs like sage or thyme.

Instant Pot Instructions

Sauté Chicken: Select the sauté function on the Instant Pot and brown the chicken thighs.
Sauté Vegetables: Remove the chicken, then sauté the vegetables for 4-5 minutes.
Pressure Cook: Select the cancel function. Pour in the broth, aromatics, and chicken. Secure the lid and cook on high pressure for 10 minutes.
Make Dumplings: While the soup is cooking, prepare the dumplings as described above.
Release Pressure and Shred Chicken: Use a quick release to release the pressure. Remove the lid and take out the chicken to shred with a fork.
Add Cream and Dumplings: Place the shredded chicken back into the pot with the cream, then add the dumplings. Keep the Instant Pot on with the warming function. Cover with a lid and let sit until the dumplings double in size, about 12-15 minutes.
Serve: Serve hot with additional herbs and parmesan cheese.

Tips for Perfect Keto Chicken and Dumplings

Don't Overcook the Chicken: Be careful not to overcook the chicken, as it can become rubbery. Aim for an internal temperature of 165°F.
Pack Dumplings Firmly: When making the dumplings, you may need to press the dough in your hands a few times to pack it together and form a perfect ball. The dough may be crumbly at first, but it will become more cohesive as you work with it.
Monitor Dumpling Cooking Time: Avoid overcooking the dumplings, as they can dissolve. Cook them for the recommended time, keeping a close eye on them.
Store Dumplings Separately: If storing leftovers, store the dumplings and soup separately to prevent the dumplings from becoming soggy.

Slow Cooker Keto Chicken and Dumplings

For an even easier option, you can make this recipe in a slow cooker.

Sauté Aromatics: In a skillet, sauté minced garlic and chopped onions in ghee until the onions are translucent.
Combine Ingredients in Slow Cooker: Transfer the chicken broth, raw chicken, salt, pepper, and cooked aromatics to the slow cooker.
Cook Chicken: Cook on low for 8 hours, or until the chicken is cooked through.
Shred Chicken: Remove the chicken pieces from the pot and allow to cool. Shred the chicken.
Add Coconut Milk and Dumplings: Turn the heat up to high, add the coconut milk and dumplings to the slow cooker, and cook for 15 minutes, or until the dumplings are cooked through.

Variations and Additions

Vegetables: Feel free to add other low-carb vegetables like mushrooms, zucchini, or spinach to the soup.
Spices: Experiment with different herbs and spices to customize the flavor profile.
Protein: Add sausage or bacon for a heartier meal.
Spice: Add a pinch of red pepper flakes to give the soup a little heat.

Nutritional Information

The nutritional information for this recipe is an estimate and may vary depending on the brand and type of ingredients used.

Read also: Magnesium Supplements for Keto

tags: #keto #chicken #dumplings