Keto Smothered Chicken Recipes: A Comprehensive Guide

For those embracing a ketogenic lifestyle, finding satisfying and flavorful meals can sometimes be a challenge. However, with a little creativity, classic comfort foods can be transformed into keto-friendly delights. Smothered chicken, traditionally a rich and gravy-laden dish, is no exception. This article explores various keto-friendly smothered chicken recipes, offering options for different tastes and preferences, ensuring a delicious and guilt-free dining experience.

What is Smothered Chicken?

Smothered chicken is a dish where chicken is seared and then braised in liquid, often served with gravy. Traditional recipes use flour or cornstarch to thicken the gravy, making them unsuitable for a keto diet. Keto-friendly versions replace these thickeners with alternatives like cream cheese or xanthan gum.

General Tips

Here are some general tips for making keto-friendly smothered chicken:

• Use Keto-Friendly Thickeners: Instead of flour or cornstarch, use cream cheese, heavy cream, or xanthan gum to thicken the gravy.
• Choose the Right Cuts of Chicken: Boneless, skinless chicken breasts or thighs work well. Chicken thighs are often preferred because they are more flavorful and stay moist.
• Season Generously: Use a mix of spices to enhance the flavor of the chicken.
• Use a Cast Iron Skillet: A cast iron skillet can be used on the stovetop and in the oven.
• Control the Heat: Adjust the heat to avoid over-browning the chicken.

Recipe 1: Basic Keto Smothered Chicken

This recipe uses simple ingredients and techniques to create a delicious and satisfying meal.

Ingredients:

• 3 lbs boneless, skinless chicken thighs
• 6 tablespoons butter, divided
• Cajun seasoning (such as Urban Accents Cajun Street)
• 1/2 cup chopped onion
• 8 oz sliced mushrooms
• 1/2 cup chicken stock
• 1/2 cup heavy cream
• 4 oz cream cheese
• 6 slices Colby Jack cheese

Directions:

1. Preheat the oven to 375 degrees.
2. Rinse chicken in cool water and remove excess fat. Season both sides with Cajun seasoning.
3. Melt 3 tablespoons butter in a large cast iron or oven-safe skillet. Sear chicken thighs, about 2 minutes per side.
4. Remove chicken from pan. Melt 3 remaining tablespoons butter, then add onion and mushrooms. Sauté until soft.
5. Add chicken stock, heavy cream, and cream cheese. Stir and cook 5 minutes, until gravy is warm and cream cheese is melted.
6. Return chicken to pan. Turn each piece to coat it in gravy.
7. Top each piece of chicken with a slice of Colby Jack cheese.
8. Bake for 10-15 minutes, or until the chicken is cooked through and the cheese has melted.

Recipe 2: Keto Smothered Chicken with Almond Flour Breading

This recipe uses almond flour and tapioca for breading to give the chicken extra flavor and texture.

Read also: Easy Low-Carb Cheese Crackers

Ingredients:

• Chicken breast
• Almond flour
• Tapioca
• Ghee
• Garlic
• Herbs
• Broth
• Milk (almond or coconut)
• Mustard
• Lemon juice

Directions:

1. Pound your chicken breast to 1/2” thickness, then cut into cutlets.
2. In a shallow bowl, mix together the almond flour and tapioca for dredging.
3. Heat a large skillet over medium/medium-high heat. Once the ghee is heated, lightly dredge the chicken, one cutlet at a time, in the flour mixture, shake off the excess, and place in the skillet.
4. Cook about 3-4 minutes on each side to cook through. The outside should be golden brown - adjust the heat if you need to to avoid over-browning.
5. Lower the heat to medium low and add the remaining ghee. Add the garlic and herbs and cook another 2-3 minutes.
6. Sprinkle the tapioca over the veggie mixture and stir to coat. Pour in the broth and milk and stir well, then add the mustard and lemon juice.
7. Add the cooked chicken back to the skillet and remove from heat. Spoon the gravy over the chicken as desired and garnish with fresh herbs.

Recipe 3: Keto Crack Chicken

This recipe combines shredded chicken breasts, crispy bacon, and a creamy ranch sauce, all topped with melty cheese.

Ingredients:

• 4 chicken breasts boneless, skinless
• 1 tsp salt
• 1 tsp ground black pepper
• 1/2 tsp garlic powder
• 1/2 tsp smoked paprika
• 8 strips thick-cut bacon, diced
• 1 Tbsp olive oil
• 2 Tbsp salted butter
• 4 oz cream cheese, softened
• 1/4 tsp garlic powder
• 1/4 tsp onion powder
• 1/4 tsp dried dill weed
• 1/2 tsp dried chives
• 4 oz shredded cheese (cheddar, mozzarella, or a mix)

Directions:

1. Preheat oven to 400F. Lightly grease a 9x13 baking dish with butter and set aside.
2. Set a large skillet over medium-high heat and add in diced bacon; cook until crispy. Remove bacon from skillet and set aside. DO NOT discard bacon fat.
3. Return skillet to heat and add vegetable oil to the remaining bacon fat. Season the chicken breasts with salt, pepper, garlic powder, and paprika.
4. Add chicken breasts to the hot oil - you may have to do this in batches if skillet isn't big enough - and cook chicken breasts for 2 to 3 minutes, or until golden brown.
5. Flip over the chicken breasts, add butter, and continue to cook for 3 more minutes. Remove chicken breasts from skillet and arrange in previously prepared baking dish. Set aside.
6. In a small bowl combine cream cheese, garlic powder, onion powder, dill weed, and chives; mix until thoroughly combined. Taste for seasonings and adjust accordingly.
7. Top each chicken breast with 2 tablespoons of the cream cheese mixture.
8. Sprinkle the cooked bacon on top, followed by the shredded cheese.
9. Bake for 15 minutes, until the chicken is cooked through and the cheese has melted. Remove from the oven and serve immediately.

Recipe 4: Dairy-Free Keto Smothered Chicken

This recipe is for those who are dairy-free or prefer to avoid dairy.

Ingredients:

• Chicken breasts
• Salt
• Paprika
• Pepper
• Oil
• Butter
• Onions
• Garlic
• Fresh herbs
• Chicken broth
• Non-dairy milk (almond or coconut)

Directions:

1. Pat dry the chicken breasts with paper towels, then season chicken breasts with seasoning salt, paprika, and pepper.
2. Heat oil and butter in a large skillet over medium-high heat until butter is melted.
3. Add chicken to skillet and sear for 5 to 7 minutes per side or until golden brown and cooked through. Chicken is cooked through when the internal temperature reaches 165˚F. Please use an Instant Read Meat Thermometer for accuracy. The thicker the chicken, the longer it will take to cook. If the skillet isn't big enough, cook the chicken in batches.
4. Transfer cooked chicken to a plate and keep covered.
5. Return skillet to heat and add a tablespoon of butter; melt over medium heat.
6. Stir in sliced onions and add a pinch of salt. Cook onions for 10 to 12 minutes or until very soft and caramelized, stirring frequently. If the onions are browning too quickly, reduce the heat to medium-low.
7. Add garlic and fresh herbs; continue to cook for 20 seconds.
8. Pour in chicken broth, and using a wooden spoon, scrape up the browned bits from the bottom of the pan.
9. Whisk in the non-dairy milk and simmer for 1 minute.
10. Return chicken and all the chicken juices to the skillet.
11. Reduce heat to medium-low and continue to cook for 2 to 3 more minutes, or until chicken is heated through and sauce has thickened. Check chicken doneness with an instant-read meat thermometer slightly before you think it’s done. Chicken is cooked through when its internal temperature registers at 165˚F.
12. Top chicken with cheese and let it melt.

Recipe 5: Instant Pot Keto Crack Chicken

This recipe allows you to make crack chicken in an instant pot.

Ingredients:

• Same as Recipe 3

Directions:

1. Cook the bacon on the ‘Sauté’ setting. Set it aside, melt the butter, and sear the chicken.
2. Once seared, pour the cream cheese mixture over the chicken, then sprinkle the bacon and shredded cheese.
3. Cook at high pressure for 10 minutes, followed by a natural pressure release.

Recipe 6: Slow Cooker Keto Crack Chicken

This recipe allows you to make crack chicken in a slow cooker.

Ingredients:

• Same as Recipe 3

Directions:

1. Cook the bacon and chicken in a skillet on the stovetop, then add the chicken to the slow cooker.
2. Top it with the cream cheese mixture and cook on ‘Low’ for 8 hours or ‘High’ for 4 hours.
3. Turn off the slow cooker, remove the lid, and shred the chicken with two forks.

Serving Suggestions

Smothered chicken can be served with a variety of keto-friendly sides:

Read also: Keto Calorie Counting: A Detailed Guide

• Cauliflower rice
• Mashed cauliflower
• Roasted vegetables
• No knead skillet bread
• Parmesan smashed potatoes
• Heirloom tomato salad

Variations and Customizations

• Cheese: Experiment with different types of cheese, such as cheddar, mozzarella, or Colby Jack.
• Herbs: Use different herbs to customize the flavor of the dish. Rosemary, thyme, and oregano are all good options.
• Spices: Adjust the amount of spices to suit your taste.
• Milk: Use coconut milk for a thicker, creamier gravy.
• Vegetables: Add other vegetables such as bell peppers, spinach, or zucchini to the gravy.
• Spice mix: Use a mix of onion powder, garlic powder, dried dill, dried parsley, salt, and mustard powder to make a mock ranch seasoning mix.

Tips for the Perfect Keto Smothered Chicken

• Use an Instant Read Meat Thermometer: Use an instant-read thermometer to test the chicken for doneness, and test it a little bit sooner than you think the chicken is done. Chicken is cooked through when its internal temperature registers at 165˚F.
• Don't Overcook the Chicken: Only sear the chicken until golden. The oven will take care of fully cooking the chicken, and you don’t want it to overcook.
• Scrape Up the Browned Bits: While pouring chicken broth, scrape up any browned bits from the bottom of the pan.
• Adjust the Consistency of the Sauce: Add a splash of chicken broth if the sauce is too thick.
• Use Fresh Herbs: I like to add half a tablespoon of chopped fresh herbs to my gravy for extra flavor and a hint of freshness. But you can use rosemary, thyme, or whatever you like or have on hand.

Common Mistakes to Avoid

• Overcooking the Chicken: Overcooking can result in dry, tough chicken. Use a meat thermometer to ensure the chicken is cooked to the correct temperature.
• Not Seasoning Enough: Seasoning is key to flavorful smothered chicken. Don't be afraid to use a generous amount of salt, pepper, and other spices.
• Using the Wrong Type of Thickener: Traditional thickeners like flour and cornstarch are not keto-friendly. Be sure to use a keto-friendly alternative like cream cheese or xanthan gum.
• Not Adjusting the Heat: Adjust the heat to avoid over-browning the chicken.

Benefits of Keto Smothered Chicken

• Low Carb: These recipes are low in carbohydrates, making them suitable for a keto diet.
• High Fat: These recipes are high in fat, which is an essential part of a keto diet.
• Delicious: These recipes are delicious and satisfying, making them a great way to stick to your keto diet.
• Versatile: These recipes are versatile and can be customized to suit your taste.

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