Are you craving a restaurant-style meal that fits your keto lifestyle? Look no further than Keto Monterey Chicken! This dish delivers all the flavor of the original Chili's favorite without the added sugar. It's quick to make, bursting with tangy, smoky, and cheesy goodness, and perfect for meal prep. Plus, each serving packs a whopping amount of protein!
What is Monterey Chicken?
Monterey Chicken is a popular dish featuring pan-seared chicken breasts topped with barbecue sauce, Monterey Jack cheese, tomatoes, bacon, and green onion. This recipe is a Chili's copycat, allowing you to enjoy this classic dish at home with a keto-friendly twist.
Why You'll Love This Recipe
- Comfort Food Meal: Enjoy all the flavors of the original Monterey Chicken without the added sugar.
- Easy to Make: This recipe is ready in under 30 minutes with just a handful of ingredients.
- Bursting with Flavor: Experience the tangy, smoky, and cheesy goodness in every bite.
- Meal Prep Friendly: Leftovers heat up well for lunch or dinner the next day.
- High Protein: Each serving provides a substantial amount of protein.
Ingredients You'll Need
- Chicken: Boneless, skinless chicken breasts or skinless chicken thighs work well. Medium-sized breasts (5 to 7 ounces) are recommended for even cooking.
- Monterey Jack & Cheddar Cheeses: Can you ever have too much cheese? Monterey Jack is traditional, but feel free to experiment with mozzarella, cheddar, parmesan, or gouda.
- Barbecue Sauce: Use a sugar-free BBQ sauce to keep the carbs down. Sweet Baby Ray's No Sugar Added is a popular choice, or you can make your own keto BBQ sauce.
- Bacon: Cooked and crumbled bacon adds a smoky and salty flavor. Turkey bacon can also be used.
- Tomatoes: Diced tomatoes provide freshness and color.
- Green Onion: Sliced green onions add a mild onion flavor and a pop of color.
- Seasoning: Garlic powder, onion powder, salt, and pepper are essential for flavor. Chili powder, paprika, and cayenne pepper can be added for a kick.
Step-by-Step Instructions
Here's how to make this easy Keto Monterey Chicken:
- Preheat: Preheat oven to 375ºF (190ºC).
- Prepare the chicken: Pat the chicken breasts dry and season all over with salt, pepper, garlic powder, and onion powder. Pound thicker breasts with a meat mallet for even thickness.
- Sear the chicken: Heat olive oil and butter in an oven-safe skillet (cast iron works great) over medium-high heat. Sear the chicken for about 4 minutes per side until browned.
- Add BBQ sauce and toppings: Reduce heat to low. Spoon sugar-free BBQ sauce on top of each chicken breast. Divide cooked bacon evenly and place it on top of the sauce. Sprinkle cheddar cheese and Monterey Jack cheese on top of the bacon.
- Broil/Bake: Turn the oven to broil and place the skillet on the top rack for 2-3 minutes, or until the cheese is melted and bubbly. Alternatively, bake in the preheated oven for 5 minutes, or until the cheese is melted.
- Garnish and serve: Remove from the oven and top with diced tomatoes and sliced green onion.
Tips and Variations
- Chicken options: Use chicken breast, chicken thighs, chicken tenderloins, or even canned chicken.
- Cheese substitutions: Experiment with different cheeses like mozzarella, cheddar, parmesan, or gouda.
- Add vegetables: Cooked mushrooms or peppers can be added to the casserole. If you don't like spinach, substitute chopped broccoli florets.
- Make it ahead: Assemble the casserole ahead of time and refrigerate it overnight.
- Spice it up: Add a sprinkle of chili flakes or chipotle powder for a bit of a kick.
- Avocado: Top with avocado for added creaminess and healthy fats.
- Pico de gallo: Use pico de gallo instead of tomato for even more flavor.
Serving Suggestions
Serve Keto Monterey Chicken with a variety of low-carb sides, such as:
- Cauliflower rice
- Zucchini noodles
- Green beans
- Asparagus
- Broccoli with Garlic & Parmesan
- Side salad with keto ranch dressing
Can I Make Monterey Chicken in an Air Fryer?
Yes! Preheat your air fryer to 380-F and pop the chicken in. It should take about 12-14 minutes to cook. Use your digital meat thermometer to make sure you don’t overcook it. The internal temperature should be 165-F.
Read also: Easy Low-Carb Cheese Crackers
Can I Freeze Monterey Chicken?
Technically, this recipe will freeze. However, chicken breast has a tendency to dry out in the freezer if it’s not in a casserole, soup, or another moist environment. If you don’t mind the chicken being a bit on the dry side and tomatoes that go mushy from being frozen and thawed, then go for it and freeze this!
Nutritional Information
Nutritional information is provided as a courtesy and is calculated based on available online ingredient information. It is only an approximate value. Erythritol carbs (sugar substitutes) are not included in the carbohydrate counts as they have been shown not to impact blood sugar, and they have zero calories and zero carbs.
Read also: Keto Calorie Counting: A Detailed Guide
Read also: Magnesium Supplements for Keto