Chicken breast is a versatile and healthy protein source, but it can sometimes be challenging to keep it moist and flavorful, especially on a ketogenic diet. Here are some keto-friendly chicken breast recipes featuring delectable sauces that will keep your taste buds excited while adhering to your low-carb lifestyle.
Creamy White Wine Sauce Chicken
This recipe transforms ordinary chicken breast into a gourmet keto-friendly meal. The almond flour breading ensures the chicken stays juicy, while the creamy leek and white wine sauce adds a peppery and sophisticated flavor.
Ingredients:
- 1.5 pounds chicken breast (organic preferred)
- Almond flour (for breading)
- Salt and pepper to taste
- Oil or butter
- 1 sliced leek
- ½ cup chicken bone broth (homemade preferred)
- Cream cheese
- Dry white wine
- 1 tbsp butter (for finishing the sauce)
Instructions:
- Prepare the Chicken: Pound the chicken breasts to a uniform thickness (about ½ inch) between plastic wrap layers. Season both sides with salt and pepper.
- Bread the Chicken: Dredge each chicken breast in almond flour, ensuring it is fully coated.
- Cook the Chicken: Heat oil or butter in a skillet over medium-high heat. Cook the chicken breasts until golden brown on both sides and the internal temperature reaches 160°F. Transfer to a parchment-lined baking sheet and keep warm in a preheated oven at 200°F.
- Make the Sauce: In the same skillet, add more oil or butter over medium heat. Sauté the sliced leek until soft (about 5 minutes). Reduce heat to medium-low, add chicken bone broth, and scrape the bottom of the pan to release flavorful bits.
- Create the Creamy Base: Add cream cheese and whisk until fully combined. Pour in white wine and simmer for about 10 minutes until the sauce thickens to about ¾ cup.
- Finish and Serve: Turn off the heat and whisk in 1 tbsp of butter. Season the sauce with salt and pepper to taste. Serve the chicken breasts with the creamy white wine sauce.
Tips:
- Use a decent quality dry white wine for the best flavor.
- Homemade chicken bone broth adds incredible flavor and provides vitamins and collagen. To make it, simmer a chicken carcass with cartilage, skin, and neck in water with salt, spices, and 1-2 tablespoons of apple cider vinegar for 24-48 hours.
Creamy Garlic Chicken
This recipe is a quick and easy option for a weeknight keto dinner. The creamy garlic sauce complements the pan-seared chicken perfectly.
Ingredients:
- 1 pound boneless, skinless chicken breasts
- Salt and pepper to taste
- 2 tablespoons butter
- Sliced garlic
- Chicken bone broth (or chicken stock)
- Heavy cream (or half-and-half)
Instructions:
- Prepare the Chicken: Pat the chicken breasts dry with a paper towel and pound to about 1/4 to 1/2-inch thin, if needed. Season both sides with salt and pepper.
- Cook the Chicken: Heat 1 tablespoon of butter in a large skillet over medium heat. Add the chicken and cook on one side until golden brown, about 4-6 minutes depending on the thickness. Flip and cook the other side for another 4-6 minutes or until the chicken is just cooked through and no longer pink in the middle. Remove the chicken to a plate and tent with aluminum foil to keep it warm.
- Make the Sauce: Add the remaining butter to the skillet. Once melted, add the sliced garlic. Be careful not to brown or burn the garlic.
- Create the Creamy Base: Add chicken bone broth (or chicken stock) and heavy cream (or half-and-half) to the skillet. Simmer until the sauce thickens.
- Finish and Serve: Return the chicken to the skillet and coat with the sauce. Serve immediately.
Tips:
- Be careful not to brown or burn the garlic, as it can make the sauce bitter.
- You can substitute chicken bone broth for the chicken stock and half-and-half for the heavy cream.
- Store leftover chicken and sauce in an air-tight container in the refrigerator.
Creamy Tuscan Garlic Chicken
This one-skillet meal is an indulgent yet easy keto dinner option. The chicken breasts are seared and then smothered in a rich, creamy, garlicky sauce.
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 and Sear the Chicken: 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.
- Sauté Aromatics: 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 and Create Sauce: 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.)
- Combine and Serve: Add the chicken back to the skillet and simmer on low heat for two minutes. Serve with extra Parmesan cheese for garnishing, if desired.
Tips:
- Using a cast-iron skillet helps the chicken cook more evenly and gives it a nice sear.
- If you want to make this meal ahead of time, sear the chicken until its internal temperature reaches 155-160 degrees F, and then finish cooking it in the sauce later.
- Serve with zucchini noodles, roasted cauliflower, or southern green beans for a complete meal.
Creamy Mushroom and Garlic Chicken
This one-pan dish is packed with flavor and can be served over a salad, pasta, rice, or with vegetables for a low-carb option.
Read also: Easy Low-Carb Cheese Crackers
Ingredients:
- Boneless, skinless chicken breasts (or thinly pounded chicken thighs)
- Mushrooms (any type)
- Finely minced onion or shallots
- Lots of fresh minced or crushed garlic
- Heavy cream
- Freshly grated parmesan cheese
- Fresh herbs
- Butter and oil
- Garlic powder, oregano, paprika, salt and pepper
Instructions:
- Prepare the Chicken: Slice chicken breasts in half horizontally to make them thinner. Season both sides of chicken breasts with garlic powder, oregano, paprika, and a pinch of salt and pepper.
- Cook the Chicken: Heat butter and oil in over medium-high heat in a large heavy-duty pan or cast iron skillet. Add chicken breasts to the pan and cook 5-6 minutes per side. Remove chicken from pan and set aside.
- Sauté Vegetables: To the same pan, add the mushrooms and onion to the pan and saute for 2-3 minutes or until tender. Add the garlic and a pinch of salt & pepper; sauté for 1 minute or until fragrant.
- Create the Sauce: Reduce heat to low and Add the heavy cream, parmesan cheese, and herbs. Simmer for 1-2 minutes or until sauce begins to thicken. Taste and add more salt if needed.
- Combine and Serve: Return chicken along with its juices to the pan and cook for another 1-2 minutes.
Tips:
- Thinly pounding the chicken ensures it cooks quickly and evenly.
- Fresh herbs and freshly grated parmesan cheese elevate the flavor of the sauce.
Keto General Tso's Chicken
Enjoy the flavors of Chinese takeout without the high carb count. This recipe is free of added sugars and sweeteners, making it a healthy and delicious option.
Ingredients:
- Chicken thighs or breasts
- Baking soda (for tenderizing)
- Oil (for frying)
- Ginger and garlic (for aromatics)
Sauce:
- (Ingredients list for General Tso's sauce would typically include soy sauce or coconut aminos, vinegar, spices, etc. - needs to be specified for complete recipe)
Optional Crispy Coating:
- Egg
- Whey protein (mixed with salt and pepper)
Instructions:
- Prepare the Sauce: Prepare the sauce by mixing all the ingredients together in a bowl. Set aside.
- Tenderize the Chicken: Toss chicken pieces with baking soda. This will tenderize it. (Recipe Note: if making this recipe with a crispy crumb, do not toss in baking soda, instead see notes below under Crispy Coating).
- Cook the Chicken: After tossing chicken in baking soda, heat oil in a non-stick frying pan. Add the chicken and cook until golden brown and cooked through, about 8 - 10 minutes. Remove the chicken from the pan but leave the oil. If no oil left add a little more to the pan.
- Sauté Aromatics and Create Sauce: Sauté the ginger and garlic for 1 minute until fragrant. Add the sauce to the frying pan and bring to a low simmer. Cook for about 10 minutes until it reduces down and is fairly thick. No need to add a gum or thickener if you take the time to just let the sauce reduce.
- Combine and Serve: Add the chicken and toss to coat. Serve with spring onions, sesame seeds and optional cauliflower rice or optional broccoli.
Optional Crispy Coating:
- Toss chicken in egg. Shake off excess and dip chicken pieces into a bowl of whey protein mixed with salt and pepper. Do this in batches when ready to cook or the whey protein will absorb into the meat.
- Heat oil in a non-stick frying pan. Add the chicken and cook until crispy. Option to deep fry for the crispiest coating.
- Remove chicken from pan and follow the steps from sautéing the ginger and garlic above.
Tips:
- Using baking soda tenderizes the chicken, resulting in a more pleasant texture.
- The sugar-free, low-carb sauce thickens naturally as it simmers and reduces.
- For a crispy coating, use whey protein after coating the chicken in an egg.
Read also: Keto Calorie Counting: A Detailed Guide
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