For those following a ketogenic or low-carb diet, finding versatile and satisfying recipes is essential. A whole roasted chicken is a fantastic option that not only provides a delicious meal but also offers opportunities for meal prepping and making bone broth. This article explores various keto-friendly whole chicken recipes, including slow cooker and oven-roasted methods, along with tips for achieving crispy skin and juicy meat.
Slow Cooker Keto Whole Chicken
A slow cooker whole chicken is incredibly easy to prepare and perfect for meal prepping on a keto or low-carb diet. Using a simple keto chicken dry rub, you can create a flavorful and tender chicken for dinner. The leftover meat can be used for various meal prep recipes, and the bones can be used to make nutritious bone broth.
Ingredients and Preparation
To start, spray the crock of your slow cooker with cooking spray to prevent the chicken from sticking. Remove the giblets from the chicken, rinse it thoroughly, and pat it dry with paper towels. Place the chicken in the slow cooker, either breast side down for juicier breast meat or on a rack or foil ring to prevent it from touching the bottom of the crock.
Keto Chicken Dry Rub
For the dry rub, combine spices such as salt, pepper, garlic powder, onion powder, paprika, and any other preferred herbs and spices. Some recipes suggest adding a touch of Swerve brown sugar for a hint of sweetness, but this is optional. Rub the spice mixture all over the chicken, ensuring it is well coated.
Cooking Instructions
Place the lid on the slow cooker and cook on high for about 3 hours, or until the juices run clear and the internal temperature of the chicken reaches 165°F when using a meat thermometer. If you desire crispy skin, you can transfer the chicken to a rimmed baking sheet and broil it in the oven for 5-10 minutes, watching carefully to prevent burning.
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Resting and Carving
Let the chicken rest for 10-15 minutes before carving to allow the juices to redistribute, resulting in a more tender and flavorful bird. When carving, save all the bones and the carcass for making bone broth. Store leftover meat in an airtight container in the refrigerator for use in soups or freeze it for future meal prep recipes.
Variations
While this recipe focuses on a simple, vegetable-free preparation for meal prepping and bone broth, you can add vegetables like celery, carrots, or onions to the slow cooker for added flavor and nutrients.
Oven-Roasted Keto Whole Chicken
Oven-roasting a whole chicken is another excellent method for achieving a flavorful and satisfying keto-friendly meal. This method allows for crispy skin and juicy meat, especially when using techniques like basting and cooking at varying temperatures.
Ingredients and Preparation
Preheat the oven to 425°F (220°C). Rinse the chicken inside and out and pat it dry. Remove any leftover pin feathers if necessary. Liberally season the inside of the chicken with salt and freshly ground black pepper. Stuff the cavity with quartered onion, fresh herbs like thyme and rosemary, and garlic cloves. Tie the legs together with kitchen string to help the chicken cook evenly.
Seasoning and Roasting
Pour olive oil onto a roasting tray and spread around the bottom of the pan. Add remaining garlic, shallots, radishes, and olives (if using). Place the prepared chicken on top, adding lemon slices and remaining thyme sprigs. Mix together white wine (or broth) and molasses (or a keto-friendly sweetener) and pour over the chicken and vegetables. Season the outside of the chicken liberally with salt and freshly ground black pepper.
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Roast for 1 1/2 hours, or until the juices run clear between the leg and thigh. A thermometer inserted near the bone should read at least 165°F (75°C). Cover the chicken with aluminum foil and allow it to rest for 20 minutes prior to slicing and serving.
Achieving Crispy Skin
To help the skin crisp up, brush a thin layer of olive oil over the chicken before roasting. Avoid basting the chicken during roasting, as this can prevent the skin from crisping. For extra crispy skin, you can also broil the chicken for a few minutes at the end of the cooking time, watching carefully to prevent burning.
Keto Peruvian Roasted Chicken
For a more adventurous flavor profile, consider making Keto Peruvian Roasted Chicken. This recipe features a vibrant spice paste and a tangy green sauce, perfect for those who enjoy bold and spicy flavors.
Spice Paste Preparation
The key to Peruvian chicken is the spice paste, which is typically made with ingredients like garlic, ginger, cumin, paprika, and chili powder. Blend these ingredients with oil and vinegar to create a thick paste.
Marinating and Roasting
Rub the spice paste all over the chicken, including under the skin along the breast and legs. Marinate the chicken for at least 4 hours, or preferably overnight, to allow the flavors to penetrate the meat. Roast the chicken at a high temperature for a shorter amount of time to achieve crispy skin and juicy meat.
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Green Sauce
The green sauce is a crucial accompaniment to Peruvian chicken. It is typically made with mayonnaise, cilantro, jalapenos, garlic, and lime juice. Blend these ingredients together until smooth and creamy. If you avoid mayonnaise, you can substitute avocado for a similar creamy texture.
Pickled Onions
Pickled red onions add a tangy and flavorful element to the dish. Thinly slice red onions and marinate them in a mixture of vinegar, water, and sweetener. The pickled onions provide a perfect contrast to the rich and spicy chicken and green sauce.
Tips for the Perfect Keto Roasted Chicken
Use a Meat Thermometer
The most reliable way to ensure your chicken is cooked through without being overcooked is to use a meat thermometer. Insert the thermometer into the thickest part of the breast or thigh, avoiding the bone. The chicken is done when the internal temperature reaches 165°F (74°C).
Dry the Chicken Thoroughly
To achieve crispy skin, it is essential to dry the chicken thoroughly before roasting. Use paper towels to pat the chicken dry, both inside and out. This removes excess moisture that can prevent the skin from crisping up.
Don't Overcrowd the Pan
When roasting chicken with vegetables, make sure not to overcrowd the pan. Overcrowding can cause the vegetables to steam instead of roast, resulting in soggy vegetables. Use a large enough roasting pan or cast iron skillet to ensure that the vegetables are spread in an even layer.
Let the Chicken Rest
Allowing the chicken to rest for 10-20 minutes after roasting is crucial for retaining its juices. Cover the chicken loosely with aluminum foil during the resting period. This allows the juices to redistribute throughout the meat, resulting in a more tender and flavorful bird.
Utilizing Leftovers and Making Bone Broth
One of the greatest benefits of cooking a whole chicken is the versatility of the leftovers. Leftover chicken meat can be used in a variety of keto-friendly recipes, such as:
- Chicken salad
- Chicken soup
- Chicken casseroles
- Chicken stir-fries
- Chicken salads
In addition to using the meat, the bones and carcass can be used to make nutritious bone broth. Bone broth is rich in collagen, minerals, and other nutrients, making it a healthy and beneficial addition to a keto diet.
Making Bone Broth
To make bone broth, place the chicken carcass and bones in a large pot or slow cooker. Add vegetables such as carrots, celery, and onions, along with herbs and spices like garlic, bay leaves, and peppercorns. Cover the bones and vegetables with water and add a tablespoon of apple cider vinegar to help extract the minerals from the bones. Simmer the broth on low heat for at least 12 hours, or up to 24 hours, for maximum nutrient extraction. Strain the broth through a fine-mesh sieve to remove the solids.