Chicken liver, often overlooked, is a nutritional powerhouse that can be a fantastic addition to a ketogenic diet. Rich in protein, healthy fats, essential vitamins, and minerals, it supports energy levels, immune function, and overall health. This recipe combines the richness of chicken liver with the savory sweetness of onions, creating a dish that is both delicious and beneficial. If you’re looking for a way to incorporate organ meats into your diet, this keto chicken liver and onions recipe is an excellent place to start.
Why Chicken Liver?
Chicken liver is an amazing source of heme iron, which is easily absorbed by the body, making it beneficial for those struggling with anemia. For individuals following a ketogenic diet, chicken liver is a dream food, with 73% of its calories coming from protein, supporting muscle health.
Additionally, chicken liver is a goldmine for B vitamins, especially B12, which supports energy, brain health, and metabolism. It’s also rich in vitamin A, which boosts vision, skin health, and immunity. Just 100 grams of chicken liver provides over 100% of your daily value for selenium, a mineral that supports your thyroid and immune system. Chicken liver also contains choline, an often-overlooked nutrient that supports brain function, cognitive health, and the prevention of fatty liver disease.
Ingredients
- 16 oz chicken livers
- 1 cup green onions (or yellow onions)
- 2 tablespoons butter, unsalted (or olive oil)
- Dried herbs (such as thyme, rosemary, or sage)
- Black pepper, to taste
- Garlic powder, to taste
- Warm water (optional, for gravy)
- Xanthan Gum (optional, as a sauce thickener)
- Olive oil
- Salt
- Pepper
- Paprika
- Ground cumin
- Honey
- Tamari (or coconut aminos)
- Fish sauce
- Garlic
Step-by-Step Instructions
Preparing the Chicken Livers
- Rinse and Prep: Rinse the chicken livers thoroughly under cold water. Pat them dry with paper towels to remove any excess moisture. Trim and discard any visible fat or green parts. You can chop the livers or leave them whole, depending on your preference. Wash your hands well after handling the raw livers.
Caramelizing the Onions
- Sauté the Onions: Heat a non-stick frying pan over medium heat. Add the butter (or olive oil) and the onions. Sauté the onions, stirring often, until they are soft and golden brown. This usually takes about 10 minutes. If using green onions, chop them before adding them to the pan. Remove the onions to a plate and cover them to keep them warm. Alternatively, place them in the oven on the "keep warm" setting.
Cooking the Chicken Livers
- Cook the Livers: Add the cleaned livers to the same skillet. Sprinkle them with salt and pepper. Cook the livers over medium-high heat, stirring occasionally until they are no longer pink inside. This should take about 3 minutes per side. Ensure they are tender with a grayish color.
- Season and Add Liquid (Optional): Stir in the dried herbs, black pepper, and garlic powder. If you want to create a light gravy, pour in the warm water and mix in the xanthan gum. Xanthan gum acts as a sauce thickener and is optional.
Serving Suggestions
- Plate and Serve: Divide the cooked livers between plates and top them with the caramelized onions. Serve immediately.
- Serving Options: Enjoy the chicken livers with keto mashed potatoes or cauliflower rice for a low-carb version. They also pair well with steamed or boiled vegetables of your choice.
Asian-Style Keto Chicken Livers and Onions
For a delightful twist, try an Asian-inspired version of this recipe. This variation incorporates bold flavors like honey, garlic, and soy sauce, creating a sweet and tangy dish that complements the richness of the chicken livers.
Ingredients
- Chicken livers
- Onions
- Olive oil or coconut oil
- Garlic
- Honey
- Tamari (or coconut aminos)
- Fish sauce
- Salt
- Pepper
Instructions
- Sauté the Onions and Garlic: In one frying pan, sauté the onions in olive oil (2 tablespoons) with a pinch of salt for 4-5 minutes, until golden and softened. Add the garlic and stir for a minute.
- Create the Sauce: Follow with honey, tamari (or coconut aminos), and fish sauce. Stir through and take the pan off the heat.
- Cook the Chicken Livers: In another skillet, heat coconut oil or olive oil over medium-high heat. Once hot, add the chicken livers and sprinkle with salt and pepper. Cook over medium-high heat for 2 minutes on each side.
- Combine and Serve: Transfer the cooked chicken livers to the pan with the onions and place back on the heat. Stir for about 20-30 seconds to coat the liver pieces in the onion and the sauce. Serve with steamed or boiled veggies of choice or cauliflower rice for a low-carb version.
Tips for Perfect Keto Chicken Liver and Onions
- Don't Overcook: The key to delicious chicken livers is to avoid overcooking them. When properly cooked, they have a wonderfully tender mouthfeel and a mild flavor. Overcooked livers become dry and bitter.
- Use Plenty of Fat: Cook the livers in plenty of tasty fat such as olive oil, butter, or ghee to enhance their flavor.
- Consider Caramelized Onions: Topping the livers with caramelized onions adds a layer of sweetness and depth to the dish.
- Dry the Livers: Pat the livers dry with paper towels before cooking to ensure they brown nicely.
- Medium Heat: Cook the livers over medium heat to prevent them from splattering or bursting.
- Serving Suggestions: Serve the chicken livers immediately after cooking for the best taste and texture.
Variations
- Chicken Liver Pâté: Blend the cooked liver mixture in a food processor with cream cheese or heavy cream until smooth for a creamy pâté. Serve with keto bread or crackers.
- Spicy Chicken Livers: Add a pinch of red pepper flakes or a dash of hot sauce to the livers while cooking for a spicy kick.
- Chicken Livers with Bacon: Cook bacon in the skillet before adding the onions and livers for a smoky flavor.
Storing Leftovers
You can keep the leftovers in an airtight container in the fridge for up to a day. Since the livers are still pink in the middle after cooking, it’s best not to keep them for longer. Reheat them covered in the microwave or mash them cold with softened butter to make a quick chicken liver pâté. Freezing the leftovers is not recommended, as their flavor and texture will be off after thawing.
Read also: Easy Low-Carb Cheese Crackers
Nutritional Benefits
Chicken liver is a powerhouse of nutrition, making it a great addition to a keto diet. It’s high in protein, healthy fats, iron, vitamin A, B vitamins, selenium, and choline. It can help you stay full, boost your energy, improve your immune system, and nourish your skin, hair, eyes, and brain.
Read also: Keto Calorie Counting: A Detailed Guide
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