Eating clean, especially when following a ketogenic lifestyle, can sometimes feel restrictive. The absence of sugar, gluten, and often dairy can make finding exciting and flavorful chicken recipes a challenge. However, it is essential to keep your meals enjoyable to stay on track with your dietary goals. Clean Keto, similar to a low-carb version of Whole30, focuses on foods that are low in carbohydrates, gluten-free, dairy-free, and free of added sugars. Chicken, being a lean, affordable, and versatile protein, becomes a staple in keto-friendly meals. Here are some keto chicken recipes to keep your meals exciting and satisfying.
Understanding Clean Keto
Clean Keto emphasizes eating whole, unprocessed foods while adhering to ketogenic principles. This means prioritizing healthy fats, quality proteins, and low-carb vegetables. When planning your keto chicken recipes, it’s crucial to avoid added sugars and starchy sides.
Essential Keto Diet Foods
Here is a quick guide to help you navigate your food choices:
Foods to Eat:
- Chicken
- Healthy fats (avocado oil, olive oil, coconut oil)
- Non-starchy vegetables (spinach, broccoli, cauliflower)
Foods to Avoid:
- Sugar
- Gluten
- Dairy
- Starchy vegetables (potatoes, corn)
Keto Chicken Stir Fry
This keto chicken stir fry recipe is a quick and easy weeknight meal, perfect for meal prep. It’s made with lots of vegetables and prepared all in one pan.
Ingredients:
- Chicken thighs
- Oil
- Onions
- Kosher salt
- Bell peppers
- Broccoli
- Carrots
- Sugar snap peas
- Water chestnuts
- Green onions
- Coconut aminos (or soy sauce)
- Sesame oil
- Red chili pepper flakes
Instructions:
- Prepare chicken: In a large bowl, mix together the chicken thighs with 1 tablespoon of oil.
- Cook chicken: Heat a very large sauté pan over medium-high heat for 2 minutes. Add the other tablespoon of oil and heat for another minute. Cook for approximately 3 minutes each side until golden brown and crisping up well.
- Continue cooking: Add onions to the pan with a big pinch of kosher salt and cook over medium-high heat for 2 minutes, stirring occasionally. Add bell peppers, broccoli, carrots, and sugar snap peas, white parts of the green onions, and cook for another 5-7 minutes until fork tender. I like to throw a lid over the top to make everything come together quicker, stirring every so often. About halfway through this cooking time, stir in the water chestnuts.
- Prepare sauce: Meanwhile, mix together all of the ingredients for the sauce in a small bowl. Whisk well.
- Add to the stir fry: Reduce the heat to medium low. Cook for 2-3 minutes, stirring often.
- Finish cooking: Add the chicken back into the pan along with the sesame oil and red chili pepper flakes. Let the flavors all meld together for another 2 minutes or so and give everything a stir.
- Serve: Taste for additional seasoning and serve alongside cauliflower or white rice.
Tips and Variations:
- Meat: You can use a different type of meat, ensuring it’s cooked thoroughly.
- Sauce: Soy sauce can be used instead of coconut aminos, but keep in mind its saltiness.
- Vegetables: Feel free to mix up the veggies based on your preference.
- Storage: It will keep in the refrigerator in an airtight container for up to 5-7 days.
Keto Chicken Parmesan
This Keto Chicken Parmesan offers all the flavor of traditional Chicken Parm, minus the carbs. It's a comforting and satisfying dish that's perfect for a keto lifestyle.
Read also: Delicious Keto Chicken Thighs
Ingredients:
- Boneless chicken breast
- Salt
- Almond Flour
- Italian Seasoning
- Oil Spray (avocado oil)
- Marinara (homemade or low-sugar)
- Mozzarella cheese
- Eggs
Instructions:
- Pound the Chicken: Place the breasts in a plastic bag. Pound to uniform thickness with a meat mallet.
- Optional Step: Brine: Heat one cup of water and stir in the salt until it dissolves. Transfer to a bowl and fill with cold water or ice. Add chicken breasts and allow to brine in the refrigerator for 45 minutes.
- Preheat: Preheat an Air Fryer to 390 degrees or an oven to 425.
- Prepare Coating: Place the almond flour, parmesan cheese, Italian Seasoning, salt, and pepper in a large bowl.
- Beat and Dip: Beat the eggs in a separate bowl.
- Coat Chicken: Drain the chicken and pat dry with paper towels. Coat with the egg mixture and then dredge in the almond flour mixture. The mixture will not stick as well as traditional flours and breadcrumbs, so you may have to use your fingers to gently press the coating into the chicken. Repeat with remaining pieces.
- Cook: Place the chicken in the oven or air fryer and cook for 10 to 12 minutes. Flip and respray.
- Top: Top each piece of chicken with marinara sauce and mozzarella cheese.
- Cook Until Done: Use an instant-read thermometer to make sure that the chicken is done. The safe temperature for chicken is 165 degrees Fahrenheit.
Cooking times may vary slightly depending on the oven or air fryer as well as the thickness of your chicken.
Keto Chicken Florentine
Keto Chicken Florentine is an easy, one-pan dinner recipe featuring seared chicken breasts and a rich, creamy spinach sauce.
Ingredients:
- Chicken breasts
- Salt and pepper
- Almond flour
- Butter
- Shallot
- Garlic
- Dry white wine
- Heavy cream
- Fresh spinach
- Parmesan cheese
- Parsley
Instructions:
- Season the chicken: Season the chicken with salt and pepper.
- Dredge in Almond Flour: Dredge each piece in the almond flour to coat both sides.
- Cook Chicken: Melt 1 tablespoon of the butter in a large skillet over medium-high heat. Cook 2-3 minutes per side, until golden brown and cooked through. Chicken should reach an internal temperature of 165°F on a meat thermometer inserted into the center of the thickest portion. Remove to a clean plate.
- Make Creamy Spinach Sauce: Return the pan to the stovetop on medium heat. Add the 2 tablespoons of butter, the shallot, and the garlic. Cook 2-3 minutes until softened. Add the wine and raise the heat. Reduce by half, scraping up any browned bits from the bottom of the pan. Once reduced, stir in the heavy cream. Cook a few minutes to thicken. Add the spinach to the skillet and cook down until wilted, about 2-3 minutes.
- Combine: Nestle the pieces of chicken back into the pan to warm. Spoon the sauce over the chicken. Sprinkle on the Parmesan cheese and parsley, if using.
- Serve Immediately:
Tips and Variations:
- Chicken thighs can be used as an alternative to chicken breasts.
- Fresh spinach is recommended for the best results.
- Serve over spaghetti squash, zoodles, or cauliflower rice.
Keto Chicken Thighs with Mushroom Sauce
This keto chicken thighs recipe with mushroom sauce is perfect for meal prep or a delightful dinner. It’s creamy, flavorful, and gluten-free.
Ingredients:
- Boneless, skinless chicken thighs (1 kg)
- Salt and ground black pepper
- Diced onions
- Minced garlic
- Unsalted butter
- Mushrooms
- Heavy cream
- Green onions
Instructions:
- Season Chicken Thighs: Season the chicken thighs from both sides with salt and black pepper to taste.
- Cook Onions and Garlic: Heat a large skillet over a medium-high heat and add the butter. When the butter has melted, add the onions and garlic and cook until they started browning.
- Fry Chicken Thighs: Place the chicken thighs onto the skillet and fry on each side for 8 minutes or until golden brown. When the chicken has a nice, crispy crust on both sides and is no longer pink in the center, transfer it from the skillet to a clean plate and set aside.
- Cook Mushrooms: On the same skillet, cook the mushrooms for about 5 minutes or until they reduce in size and started browning.
- Make Creamy Sauce: Then add the heavy cream, season with salt and black pepper to taste, and cook for an additional 5-10 mins.
- Serve Hot: Serve hot, topped with freshly chopped green onions.
Serve with creamy keto cauliflower mash or low carb keto cauliflower rice to complete your perfect keto mushroom chicken dish.
Keto Crack Chicken
This keto crack chicken recipe is a weeknight family staple featuring shredded chicken breasts, crispy bacon, and a creamy ranch sauce, all topped with melty cheese.
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
- Cheese
Instructions:
- Prep: Preheat the oven to 200C/400F. Grease a 13 x 9-inch baking dish and set it aside.
- Cook the meat: 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, and the chicken breasts and cook 2-3 minutes per side, until golden.
- Assemble: 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: Bake for 15 minutes, until the chicken is cooked through and the cheese has melted.
- Serve Immediately: Remove from the oven and serve immediately.
Variations:
- Instant Pot: Cook the bacon on the ‘Sauté’ setting. Set it aside, melt the butter, and sear the chicken. Once seared, pour the cream cheese mixture over the chicken, then sprinkle the bacon and shredded cheese.
- Slow Cooker: Cook the bacon and chicken in a skillet on the stovetop, then add the chicken to the slow cooker. Top it with the cream cheese mixture and cook on ‘Low’ for 8 hours or ‘High’ for 4 hours. Turn off the slow cooker, remove the lid, and shred the chicken with two forks.
Other Keto Chicken Recipe Ideas
Here are some additional keto chicken recipes to explore:
- Crockpot Salsa Chicken: Ultra-creamy with just 3 ingredients. Use no-sugar salsa for a perfect lazy keto chicken dinner.
- Instant Pot Chicken Tenders: Juicy, tender bites in 15 minutes. Customize with your favorite keto-friendly seasonings.
- BBQ Chicken Foil Packets: Grilled chicken and veggies tossed in sugar-free BBQ sauce. Skip the sweet potato for lower carbs.
- Bruschetta Chicken: Fresh, zesty grilled chicken with keto-friendly balsamic glaze or a sugar-free alternative.
- Pizza Chicken Bake: All the pizza flavor without the carbs-made with low-sugar marinara sauce.
- Chicken Romesco: Smoky paprika roasted chicken topped with vibrant red pepper and almond Romesco sauce.
- Grilled Chicken Breast: Simple, juicy, and perfectly seasoned with fresh lime and cilantro.
- California Grilled Chicken: Balsamic-marinated chicken topped with mozzarella and creamy avocado. Swap honey for keto syrup to keep it low-carb.
- Moroccan Chicken Thighs: Tender thighs bursting with bold spices, olives, and lemon. Skip the chickpeas and serve with cauliflower rice for a keto-friendly meal.
- Sheet Pan Chicken and Broccoli: Sweet and savory marinated chicken thighs roasted alongside crispy broccoli for a fuss-free dinner.
- Stuffed Chicken Thighs: Juicy, cheesy thighs filled with creamy spinach for a decadent keto treat.
- Chicken Zucchini Casserole: Simple, cheesy, and packed with zucchini and chicken for an easy keto meal.
- Spinach Artichoke Casserole: Like the classic dip, but baked into a warm, hearty keto dinner the kids will devour.
- Baked Ranch Chicken: Creamy, cheesy, and loaded with bacon. Use sugar-free ranch seasoning to keep it keto.
- Caesar Chicken: Easy, creamy, and packed with flavor. Choose a keto-friendly Caesar dressing to stay low-carb.
- Ham and Cheese Stuffed Chicken: Juicy chicken breasts filled with melty cheese and savory ham.
- Chicken Roll Ups: Italian-spiced chicken slices rolled with Boursin and mozzarella, baked to juicy perfection.
- Loaded Scrambled Eggs: Veggies, bacon, and melty cheddar come together for a quick, hearty breakfast.
- Instant Pot Shredded Chicken: Tender shredded chicken ready in under 20 minutes. Brown the chicken first for extra flavor, or skip for faster prep.
- Crack Chicken Soup: Loaded with cheese, bacon, and cream, this soup is a keto cult classic that’s super easy to make.
Read also: Easy Instant Pot Chicken
Read also: Delicious Keto Chicken Recipes