For those embracing a ketogenic lifestyle, finding satisfying and flavorful meals can sometimes be a challenge. However, Italian cuisine, with its emphasis on fresh herbs, quality fats, and protein, offers a wealth of possibilities. This article explores a variety of keto-friendly Italian chicken recipes, from casseroles and skillets to sheet pan dinners and skewers, providing options for quick weeknight meals, meal prep, and even elegant dinner parties.
Italian Chicken Meal Prep Casserole
This recipe is a family-friendly, low-carb, keto-friendly, and gluten-free meal option. It’s a great way to utilize leftover chicken or rotisserie chicken. Meal prepping becomes a breeze with this casserole.
Ingredients
- Leftover chicken or rotisserie chicken (white meat is a healthier choice)
- 1 ½ cups fresh cherry tomatoes, diced (drain excess juice)
- Zucchini slices
- Spinach
- Italian seasoning
- Sour cream or mayonnaise
- Grated Parmesan cheese (optional)
Instructions
- Preheat oven to 350F and oil a casserole dish or meal prep container.
- To avoid excess water, lightly bake zucchini slices at 400F for 10 minutes before adding them to the casserole.
- Toss chicken in sour cream or mayo and mix in Italian seasoning.
- Layer zucchini and spinach at the bottom of the dish, saving extra spinach for the top.
- Spoon diced tomatoes on top of the chicken.
- If desired, add grated Parmesan to top of casserole.
- Bake at 350F for 25-30 minutes or until the top is golden brown.
- Cool the baked casserole before freezing for meal prep.
- For uncooked chicken strips, heat skillet on medium-high with 1 tablespoon oil. Cook chicken strips, flipping every 2-3 minutes, until cooked, about 10 to 15 minutes, or until the center is no longer pink and the internal temperature reaches 165F.
- For a vegetarian option, simply omit the chicken.
Keto Italian Chicken Skillet
This recipe is ready in 30 minutes and is a flavorful and quick option for a family meal.
Ingredients
- Boneless skinless chicken thighs (or breasts)
- Olive oil
- Garlic
- Italian seasoning
- Salt and pepper
- Vegetables (broccoli, zucchini, bell peppers)
Instructions
- Heat olive oil in a large skillet over medium-high heat.
- Sear the chicken until cooked through, and remove from the skillet.
- Sauté vegetables for 3 minutes.
- Stir in the garlic, and sauté for another minute.
- Sprinkle with the remaining seasoning mix, and add salt and pepper to taste.
- Add the chicken back to the skillet.
- Serve with a side salad.
Instant Pot Summer Italian Chicken Stew
This recipe is keto- and Whole30-friendly, perfect for keeping the house cool in the summertime. The Instant Pot makes it a quick and easy meal.
Ingredients
- Chicken thighs
- Kosher salt
- Olive oil
- Onions, chopped
- Carrots, chopped
- Mushrooms, sliced
- Garlic, minced
- Tomato paste
- Cherry tomatoes
- Green olives
Instructions
- Sprinkle chicken thighs with ¾ teaspoons kosher salt.
- Press the “Sauté” button on the Instant Pot or heat a stovetop pressure cooker over medium heat. Add your fat of choice.
- When the fat is shimmering, add the onions, carrots, and mushrooms, and a ½ teaspoon kosher salt. Sauté the vegetables until softened, about 3 to 5 minutes.
- Stir in the garlic and tomato paste, and cook for about 30 seconds or until fragrant.
- Add the salted chicken, cherry tomatoes, and green olives to the pot. Give it all a good stir.
- Turn off the sauté function, and lock the lid on the pressure cooker.
- If you’re using an Instant Pot, press the “Manual” or “Pressure Cook” button and set the cooking time at 10 minutes for boneless thighs. For boneless chicken breasts (if your chicken breasts are bigger than 8 ounces each, you can cut them in half or increase the cooking time to 9 minutes) program 7 minutes under high pressure; program 15 minutes under high pressure for bone-in thighs and drumsticks.
- (For those of you using a stovetop pressure cooker, crank the heat to high to bring the contents to high pressure. Once high pressure is reached, reduce the heat to low, or just enough to maintain high pressure. Set a timer for 6 minutes for breasts and 9 minutes for thighs.)
- When the chicken is finished cooking, release the pressure manually.
- Remove the lid right away to prevent overcooking.
- Serve immediately.
Creamy Tuscan Garlic Chicken
This one-skillet meal features tender chicken breasts seared to perfection and smothered in a rich and creamy garlic sauce.
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Ingredients
- 2 tbsp olive oil
- 2 1/4 lbs boneless, skinless chicken breasts (thin cut)
- 3 garlic cloves, minced
- 1/2 tsp Italian seasoning
- 1/2 tsp paprika
- 1/2 cup chicken broth
- 2 tbsp butter
- 1 1/4 cup heavy whipping cream
- 1/2 cup Parmesan cheese, freshly grated + 1/4 cup for garnishing (optional)
- 1/3 cup Gouda cheese, freshly grated
- 1 cup grape tomatoes
- Spinach
Instructions
- Season chicken with Italian seasoning, paprika, salt, and pepper.
- In a 12-inch cast-iron skillet over medium heat, add 2 tbsp olive oil.
- When the skillet gets nice and hot, add your chicken and sear on both sides until brown. Put a lid on the top to help the chicken cook. Don't overcook the chicken. The internal temperature should reach 165°F. (Use a thermometer to help.) Remove from the pan and set aside.
- Add butter, garlic, onion, and diced tomatoes to pan with Italian seasoning and paprika sauce for 5 minutes stirring occasionally on medium/ low heat.
- De-glaze pan with chicken broth. Scrape the pan to remove the bits that might have stuck to the bottom. Make sure to keep them in the pan as they add incredible flavor.
- Add heavy cream, Parmesan cheese, Gouda, and spinach and simmer on medium heat until the sauce begins to thicken stirring occasionally so that it doesn't stick. (It took mine approx seven minutes.)
- Add the chicken back to the skillet, and simmer on low heat for two minutes.
Keto Italian Chicken and Veggie One Pan Dinner
This recipe is a simple and delicious meal that requires minimal effort, perfect for busy weeknights.
Ingredients
- Chicken breasts
- Italian dressing
- Zucchini
- Bell pepper
- Onion
- Shredded cheese
Instructions
- Place the chicken in a glass baking dish and pour the Italian dressing over top. Allow this to marinate in the fridge for about 30 minutes (optional).
- Add the zucchini, bell pepper, and onion into the baking dish with the chicken and toss to coat with the dressing.
- Place in a preheated oven at 375F for about 30 minutes, or until the chicken is cooked through to an internal temperature of 165F.
- Remove the pan from the oven and sprinkle evenly with the cheese.
Stuffed Italian Chicken
This dish is filled with Italian flavors and is a perfect low-carb dinner option.
Ingredients
- Thinly sliced chicken breasts
- Cream cheese
- Chopped sun-dried tomatoes
- Italian seasoning
- Black pepper
- Canned tomato sauce (passata)
- Dried oregano
- Grated cheese
Instructions
- Preheat the oven to 375F.
- Prepare the filling by combining cream cheese, chopped sun-dried tomatoes, Italian seasoning, and black pepper.
- Place a spoonful of the mixture at the end of thinly sliced chicken breasts. Roll them up and place them in a baking dish that you have sprayed with some olive oil.
- Mix together the tomato sauce with the dried oregano and pour it over the chicken.
- Roast for 30-40 minutes or until an internal temperature of 180F has been reached.
- When the chicken is at 170F or so, sprinkle with grated cheese, then return to the oven until the chicken has finished cooking.
- Spoon some of the sauce over the chicken when serving.
- Serve with salad, green beans or a dish like Sauteed Zucchini and Yellow Squash with Lemon and Basil or Lemon Garlic Broccoli.
Keto Chicken Parmesan
This recipe offers a keto-friendly version of the classic comfort food, with a mere 2 grams net carbs per serving.
Ingredients
- Chicken breast
- Almond flour
- Eggs
- Parmesan cheese
- Garlic powder
- Onion powder
- Oil
- Sugar-free tomato sauce (keto spaghetti sauce)
- Mozzarella cheese
Instructions
- Pound the chicken breast until ¼ inch in thickness.
- Sprinkle each breast of chicken with salt and lightly coat both sides of the chicken with the almond flour until covered.
- In a small bowl, whisk the eggs.
- In a separate bowl, add the parmesan cheese, garlic powder, onion powder, and the remaining almond flour that was leftover after coating the chicken.
- Dip the chicken breast pieces in the eggs until coated, letting excess drip off, followed by the parmesan/almond flour mixture. Repeat the process until all the chicken is coated.
- Place oil in a non-stick pan and place over medium heat. Once hot, add the chicken and fry for 2-3 minutes until golden on one side. Flip and cook for a further 3 minutes.
- Transfer the fried chicken breast fillets to a plate covered in some paper towel, to soak up any oil.
- Preheat the oven to 200C/400F. Line a large baking sheet with parchment paper.
- Place the crumbed chicken onto the baking sheet. Top with enough marinara sauce to cover the top, followed by 2-3 slices of mozzarella cheese and 2 tablespoons of parmesan cheese.
- Bake for 10-15 minutes, or until the cheese is melted and slightly golden on top.
- Remove the chicken parmesan from the oven and serve immediately.
Keto Italian Chicken Skewers
These skewers are easy to make with a simple marinade, perfect for grilling or indoor cooking.
Ingredients
- Chicken breast (boneless, skinless)
- Olive oil (extra-virgin)
- Buttermilk
- Italian seasoning
- Parsley
- Garlic
- Lemon juice
- Lemon zest
- Salt and pepper
Instructions
- Clean chicken by running it under cold water and pat dry with paper towels. Cut and discard any fat pieces.
- Cut chicken into 3-inch cubes and add to a large ziplock bag.
- In a medium bowl, mix the rest of the ingredients: olive oil, buttermilk, Italian seasoning, parsley, garlic, lemon juice, lemon zest, salt, and pepper. Whisk until fully combined.
- Pour the mixture over the chicken.
- Close the ziplock bag, shake to coat the chicken evenly in the marinade, and refrigerate for at least one hour or overnight. Preferably, shake and toss the chicken during this period a few times so it marinates evenly.
- For outdoor grilling, heat the grill until hot and spray it with cooking oil. For indoor cooking, place a cast iron grill pan over medium-high heat and add about 2 tablespoons of olive oil to it.
- If you'd like, please arrange the chicken pieces on wooden skewers.
- Cook the chicken skewers on each side for 5-8 minutes until the meat is no longer pink in the middle.
Tips for Perfect Keto Italian Chicken
- Chicken Selection: Boneless, skinless chicken thighs are often recommended for their juiciness, but chicken breasts can also be used. If using chicken breasts, consider pounding them to an even thickness to ensure even cooking and prevent dryness.
- Marinades: Marinating chicken is crucial for adding flavor and keeping it moist. Buttermilk, olive oil, Italian seasoning, garlic, and lemon juice are all excellent ingredients for a keto-friendly marinade.
- Cooking Methods: Skillets, Instant Pots, sheet pans, and grills are all suitable for cooking keto Italian chicken. Choose the method that best suits your time constraints and desired outcome.
- Vegetable Choices: Opt for low-carb vegetables like zucchini, bell peppers, spinach, broccoli, and cauliflower to keep the recipes keto-friendly.
- Cheese Selection: Parmesan, mozzarella, Gouda, and cream cheese are all great options for adding flavor and richness to keto Italian chicken dishes.
- Sauce Considerations: Be mindful of added sugars in tomato sauces and dressings. Look for sugar-free or low-sugar options, or make your own from scratch.
- Temperature Monitoring: Use an instant-read thermometer to ensure the chicken is cooked to a safe internal temperature of 165°F (74°C).
- Resting Time: Allow the chicken to rest for a few minutes after cooking to allow the juices to redistribute, resulting in a more tender and flavorful dish.
- Freezing and Reheating: Many keto Italian chicken dishes can be frozen for later use. Store the cooked chicken in a freezer-safe bag and keep it in the freezer for up to six months. Reheat in the oven, skillet, or air fryer.
Serving Suggestions
- Salads: Start with a fresh salad, such as a keto broccoli salad.
- Vegetable Sides: Serve with zucchini noodles, roasted cauliflower, or southern green beans.
- Cauliflower Mash: Pair with keto mashed cauliflower.
- Grilled Vegetables: Serve the skewers with some grilled eggplant and a salad on the side.
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