7 of Our Best Keto Chicken Recipes: What Will You Make Tonight?

 

 

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Chicken can be such a great staple in a low carb, healthy diet if you know how to prepare it of course! When choosing chicken, it’s always best to know where your meat comes from and to try to choose local farms that take good care of their chickens. If you are looking for the best keto chicken recipes to try with your family today, here are some great ones! 

But first, let’s talk a little bit about our favorite bird, how to choose the best chicken and why chicken is great for a Keto diet.

How to Choose the Best Chicken

It’s always good to pick an organic, grain-fed, antiobiotic-free chicken from a locally sourced farmer — that will ensure the quality of the meat. Yes, you might pay a little more, but it is so worth it. To save money, it’s a good idea to buy whole chickens and do the butchering yourself. Look for a plump (not too large) whole chicken, with a rounded breast and more breast than leg. 

When I’m choosing chickens, I always look for the best sale date and make sure the chicken isn’t going to expire anytime soon. This is another reason why you only want to buy from reputable stores or direct from farmers. I love buying my chicken from the local Farmer’s market because I know it didn’t take as long to get there and is much fresher and firmer than storebought. If you press against the breastbone and it is pliable, you know the chicken is young and will be much more tender and juicer. 

Smaller chickens are usually better as well. If you’ve noticed, the size of chickens has increased quite a bit in the past decade at the grocery store, but this isn’t a good thing. Today’s chicken farmers use advanced feeding techniques and keep producing bigger birds, but this isn’t a healthy trend. 

Why Chicken is Great for Keto

Chicken can still be an amazing choice for Keto as it is a good source of protein with many taste profile choices. It is relatively affordable and easy to find and is a versatile choice to have on hand. From chicken wings to thighs, to chicken curries, the possibilities are endless! We’ve got a lot of really great chicken recipes here, so you’ll never get bored. It tastes great roasted, baked, in soups and salads, pairs well with bacon and kids love it. 

In our family, we even grow our own chickens (the best way to know where they come from) and enjoy eating these amazing recipes all the time. 

These are just a few of my favorite, go-to, easy keto chicken recipes. One of the biggest questions I get from readers, especially those who are doing Keto is — I’m so bored with the same grilled chicken salad or chicken thigh recipes… You know what that’s like, right? So get out of your chicken thigh or grilled chicken rut and try something new. Here, I’ve chosen some of my family’s personal favorites, like the creamy coconut curry recipe (pair it with a bowl of cauliflower rice or salad for Keto), a creamy chicken and broccoli casserole, a simple, yet glorious roast chicken recipe and even a chicken and bacon dip! Enjoy!

1) Keto Buffalo Chicken Dip {primal}

I’m not going to lie. I love this Keto buffalo chicken dip so much. If you come around my house on a weekday, I just might be enjoying it for dinner with some cut up veggies! It’s that good. But of course, you can make this for parties and brunches as well. With all the flavors of chicken wings and dip, this is such a great party food for anyone and tops my keto chicken recipes (it’s that good!).

This buffalo chicken dip is good on your macros (for ketosis) and it’s a really great snack to help breakup the food options when you’re keto.

Low-Carb Buffalo Chicken Dip {keto}
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Course Appetizer, Side Dish
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 8 servings
Calories 206kcal
Author Kendra Benson

Ingredients

  • 8 oz Cream Cheese room temperature
  • 1/2 cup Frank's RedHot Buffalo Wing Sauce
  • 1/2 cup Blue Cheese Dressing
  • 2 cups Shredded Chicken see notes
  • 1 cup Shredded Mozzarella Cheese divided
  • 1/4 cup Sliced Jalapeños optional, for topping
  • Celery for dipping

Instructions

  • Preheat oven to 350°F. Lightly oil an 8x8 casserole dish, set aside.
  • Add all ingredients except 1/2 cup shredded mozzarella cheese, jalapeños, and celery to a large mixing bowl and stir until evenly combined. This works best with a sturdy silicone "spoonula" or a wooden spoon.
  • Scoop mixture into the prepared casserole dish and smooth the top. Sprinkle on the remaining 1/2 cup mozzarella cheese and top with sliced jalapeńos, if using. Bake in the preheated oven for 15-20 minutes, or until the top is melted and bubbly.
  • Remove from oven and serve warm with celery sticks.

Notes

  • Use whatever chicken you have on hand: rotisserie, leftover chicken from dinner the night before (preferably plain), canned, etc. Worst case scenario, you'll have to cook and shred some new chicken, but always try to use what you've already got on hand first.
  • Nutritional Facts do not include celery or jalapeños.

2) Slow Roasted Chicken

Nothing beats a classic, whole roasted chicken. With fresh herbs like rosemary, thyme, and sage, this is the best way to cook chicken anytime. I love making a few chickens at once and using the leftovers for soups, stews, and meals throughout the week too. And if you are Keto, you are not going to want to waste those precious, nutrient-dense bones. These roasted chickens make the best tasting and healthiest bone broths too. I make mine in my Instant Pot!

This is, without a doubt, my favorite way to cook a chicken. And to be honest, I use this same method in either the oven or in the smoker (we love our Traeger). There is very minimal time and effort and the amount of flavor and food that you get from it is pretty impressive.

Slow Roasted Chicken
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Slow Roasted Chicken

Course Main Course
Prep Time 10 minutes
Cook Time 2 hours 30 minutes
Total Time 2 hours 40 minutes
Servings 8
Calories 343kcal
Author Kendra Benson

Ingredients

  • 1 4-5 lb Whole Chicken
  • 1/4 cup Grass-Fed Butter or ghee (for dairy-free and Whole30)
  • 1/2 small Yellow Onion
  • 3 cloves Garlic
  • 3-4 sprigs Fresh Thyme, Rosemary, & Sage a combo of all 3 is best
  • Salt
  • Ground Black Pepper

Instructions

  • Preheat the oven to 225°F. Line a roasting pane with foil (not required but makes cleanup much easier). Set aside.
    Remove neck and packet of organs from the chicken's cavity. Set aside. Under cold running water, rinse the entire chicken, inside and out. Pat it dry, again, inside and out. Set on a small platter or plate large enough for the chicken.
  • Gently separate the breast meat from skin. Smush the softened butter under the skin, covering all the meat. It's easier to place the butter in there, then gently press it all around from outside the skin (slightly less messy as well).
  • Moderately season with salt and pepper all over the outside (top, bottom, sides, creases, everywhere). Add some to the cavity as well. Stuff the cavity with the onions, garlic, and fresh herbs.
  • Cover the cavity with the flap of skin, cross the legs over that, and tie them together with twine. Tuck the wings back and underneath the bird and cover the wings with foil.
  • Roast in the preheated oven for approximately 30 minutes per lb, or until an internal temp (tested in the thickest part of the breast, away from bone) reaches 160°F. For a 3 1/2 lb chicken, this is about 2 1/2 hours. Remove the foil from the wings in the last 30 minutes.
  • When the internal temperature reaches 160°F, remove the chicken from the oven and lightly cover with foil for 10 minutes before carving.
  • User the leftover carcass and veggies to make a homemade bone broth.

Notes

  • Nutrition Facts do not include veggies stuffed in the chicken (since we don't eat those, we use them to make our Bone Broth).
  • Nutrition Facts are based on a 5 lb chicken.

3) Cheesy Chicken Broccoli Casserole

I love making this casserole for my family after a long, busy day. It’s super easy to make and satisfies even the pickiest eater in my house. With an MCT oil and pork rind crust, you get all the good-home-cooking comfort of every casserole you’ve ever loved with the low carb options you can all enjoy. This is also a recipe that freezes really well, so make a double batch anytime so you always have a healthy comforting meal ready!

Although this may look like a regular casserole, it has a couple surprise ingredients that keep it low carb and high in fat, making it perfect for your keto family.

Cheesy Chicken Broccoli Casserole {keto}
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Cheesy Chicken Broccoli Casserole

Course Main Course
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings 9
Calories 484kcal
Author Kendra Benson

Ingredients

  • 4 slices Bacon uncooked, diced small
  • 1/2 Red Onion diced small
  • 1 clove Garlic peeled and minced
  • 4 oz Cream Cheese softened
  • 1 cup Paleo Lime Mayo
  • 2 Tbsp MCT Oil
  • 1/2 Jalapeño seeded and finely diced (adds flavor, this isn't a spicy dish)
  • 4-5 oz Sharp Cheedar Cheese shredded, divided
  • 1 tsp Salt
  • 1/2 tsp Ground Black Pepper
  • 2 Chicken Breasts cooked and diced
  • 2 cups Broccoli Florets cut smallish
  • 1/2 cup Macadamia Nuts roughly chopped
  • 2 oz Pork Rinds crushed (about 1 1/2 cups crushed)
  • 2 Tbsp Grass-Fed Butter melted

Instructions

  • Preheat the oven to 350°F. Have an 8x8" baking dish ready (no need to grease or oil it).
  • Add the diced bacon to a cold skillet. Turn the heat up to medium and cook, stirring occasionally, until mostly cooked through and crispy. Remove bacon with a slotted spoon and drain on paper towels.
  • If there is a lot of bacon grease leftover, drain some, but leave enough to cook the onions. Add the diced onions and minced garlic to the pan and saute until translucent, fragrant, and slightly browned. Remove from heat and set aside.
  • In a large mixing bowl, add the cream cheese, mayo, MCT oil, cooked onions, jalapeño, half of the shredded cheese, salt, and pepper. Using a firm silicone spatula or a wooden spoon, evenly mix everything together.
  • Add in the cooked chicken pieces, broccoli, and macadamia nuts. Stir to coat everything and pour into the 8x8" baking dish. Sprinkle the cooked bacon over the casserole evenly. Evenly spread the remaining shredded cheese on top of the bacon.
  • In a small bowl, combine the crushed pork rinds and melted butter with a fork until everything is evenly combined. Pour over the casserole and spread evenly across the entire surface.
  • Bake in the preheated oven for 30 minutes, or until the edges are bubbly and browned.

Make-Ahead Option

  • Prepare the entire casserole as directed above but place it in a disposable 8x8" tin. We make at least 4 at a time so we always have some on hand. Cover the casserole with foil (or lid if the disposable tin came with one) and label it with the contents, date, and cooking directions.
  • Store the casseroles in the freezer for up to 6 months. It's best to thaw it in the fridge overnight before baking, though not required.
    • Cook when THAWED: Bake at 350°F for 35-40 minutes, or until the edges are bubbly and browned.
    • Cook when FROZEN: Bake at 350°F for 35-40 minutes (covered in foil). Remove foil and bake for another 15-20 minutes, or until the edges are bubbly and browned.

Notes

  • Macadamia nuts can be replaced with any nuts that is crunchy (adds texture, not taste). We've substituted Sacha Inchi with great results.
  • You can use any preferred cheese as well. We use mozzarella in a pinch.
  • Flavor of the pork rinds makes a difference. Our family prefers spicy pork rinds, but plain can be used for a less spicy flavor.
  • ALWAYS use gloves when cutting jalapeños (or any spicy pepper). The hot oils will still be on your hands even after washing them and you'll know it when you rub your eyes later.

4) Chicken Bacon Ranch Skillet

On those long summer nights when I want a quick meal that is healthy and low carb, I almost always choose this chicken and bacon ranch skillet. It’s a one-pan meal that satisfies everyone. You can make this dairy free (just omit the ranch dressing and cheese) and I promise you it tastes just as good!

There are two ways to make this dinner: paleo or primal. We are not hard and fast on the no-dairy rule in paleo. We avoid nearly all dairy, but on occasion we will eat some cheese or use butter in cooking. Feel free to leave out the cheese if dairy bothers you. It’s all good.

Chicken Bacon Ranch Skillet | Our Paleo Life
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Chicken Bacon Ranch Skillet

There are two ways to make this dinner: paleo or primal. We are not hard and fast on the no-dairy rule in paleo. We avoid nearly all dairy, but on occasion we will eat some cheese or use butter in cooking. Feel free to leave out the cheese if dairy bothers you. It's all good.
Course Main Course
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 6
Calories 513kcal
Author Kendra Benson

Ingredients

  • 8 Chicken Thighs boneless, skinless
  • 12 Slices Uncured Bacon
  • Paleo Ranch Dressing as much or as little as you want
  • Grass-Fed Cheddar Cheese optional, if you're not dairy-free
  • Sea Salt to taste
  • Ground Black Pepper to taste

Instructions

  • Using kitchen shears (easiest method) or a knife, cut bacon into small pieces, about 1/2" pieces.
  • Place bacon in a large, cold cast iron skillet. Turn heat up to medium and let the bacon pieces cook while stirring occasionally. Cook until it's almost completely cooked, but not too crispy. Remove from the skillet with a slotted spoon and drain on a paper towel lined plate.
  • While the bacon is cooking, trim the fat from the chicken and cut into bite-size pieces. I love using kitchen shears for this too. Season with salt and pepper to taste. Go a little light on the salt since the bacon will likely be salty enough.
  • Add the chicken to the skillet after removing the bacon and cook in the bacon grease left in the pan. Cook until no longer pink. Remove from heat.
  • Add the bacon back to the skillet and gently stir to mix the bacon and chicken.
  • Sprinkle cheddar cheese (if using) on top. Drizzle ranch over the top.

Notes

  • Nutritional Facts do not include ranch or cheese, as those amounts will vary based on personal preference.

5) Coconut Curry Chicken

Don’t be alarmed by the 22 grams of carbs this recipe has listed — if you substitute the white rice for a low carb option, you can still remain in ketosis and stick to your plan. This recipe brings up so many warm memories for me. My family still loves and enjoys this recipe all these years later and I know you will too. With creamy coconut and spicy curry flavors, who wouldn’t?

Coconut Curry Chicken is one of those easy set-it-and-forget-it type of meals that everyone in the family will devour and then ask for more. Restaurant quality food right at your dining room table.

Coconut Curry Chicken | Our Paleo Life
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Coconut Curry Chicken

Coconut Curry Chicken is one of those easy set-it-and-forget-it type of meals that everyone in the family will devour and then ask for more. Restaurant quality food right at your dining room table.
Course Main Course
Prep Time 20 minutes
Cook Time 1 hour
Total Time 1 hour 20 minutes
Servings 8
Calories 532kcal
Author Kendra Benson

Ingredients

  • 3 lb Chicken Tenders
  • 1 Medium Yellow Onion
  • 3 Cloves Garlic minced
  • 6 Tbsp Olive Oil divided
  • 4 Tbsp Curry Powder
  • 28 oz can Petite Diced Tomatoes not drained
  • 1 1/2 cans Full-Fat Coconut Milk
  • 1 8 oz can Tomato Paste
  • 4 Tbsp Honey leave out for a Whole30 meal
  • Sea Salt to taste
  • Fresh Ground Black Pepper to taste

Instructions

  • Cut chicken tenders in half lengthwise then cut into small bite-size pieces. Season with salt and pepper to taste and set aside.
  • Cut the onion in half, then thinly slice each half. Cut the slices in thirds. Set aside.
  • In a large skillet (I mean the biggest one you have), heat 4 tablespoons of the olive oil over MED-HIGH heat for 1 minute. Add the curry powder and stir to combine with the oil to make a thin paste. Cook for 5 minutes stirring occasionally.
  • Add the onions and minced garlic to the skillet, stir to evenly coat everything, and cook until the onions are soft and translucent, stirring often. Add 1 tablespoon of the olive oil while the onions are cooking.
  • Add the chicken pieces to the skillet, stir to evenly coat everything. Add the remaining 1 tablespoon olive oil, and cook the chicken until all pieces are cooked through and no longer pink, stirring occasionally.
  • While the chicken is cooking, combine the coconut milk, diced tomatoes (with liquid), tomato paste, and honey in a large bowl, stirring to combine everything evenly. This makes it easier to add to the skillet later.
  • When the chicken is cooked, carefully pour the coconut/tomato mixture into the skillet and stir to combine everything. Reduce heat to MED and simmer for about 40 minutes, or until the sauce has thickened and reduced a bit, stirring occasionally.
  • Serve over rice (real or cauliflower rice). See notes below about white rice.

Notes

Rice is a grain, and grains are a paleo no-no for sure. Our family has recently re-introduced small amounts of white rice and even smaller amounts of red potatoes. We don't eat it often, and when we do, we don't eat large portions. For the most part, we are an active family (especially Rob and I, what with CrossFit and all) and replenish every now and then with a little extra starch. We don't have any medical conditions that can be aggravated by eating these starches, so it's a personal choice that we have made. White rice is making a comeback in most paleo circles, but this is a personal choice for you. Don't do it just because it's in this recipe if eating white rice doesn't agree with you.

6) Easy Peasy Chicken Thighs

This easy peasy recipe has a special ingredient that just makes chicken thighs sing — yes, we use cinnamon spice here and I swear to you this changes everything. Chicken thighs don’t have to boring; they are super juicy, take such little time to cook and can be on your table in no time. This is a weekday recipe I swear by for all you Keto chicken fans.

When 5 o’clock rolls around and I realize I have planned absolutely nothing for dinner, this is what I make. It is stupidly easy to throw together and cooks in no time. Dinner at 5:30? You betcha. That was very Minnesota of me, dontcha think? K, I’ll stop now. Go make dinner.

 

 

Easy Peasy Chicken Thighs

2 Tbsp Bacon Fat (or other preferred fat)4-6 Chicken Thighs (I prefer boneless/skinless because it's easier)Sea Salt (to taste)Fresh Ground Black Pepper (to taste)Ground Cinnamon (to taste)

In a skillet (preferably . . .

Easy Peasy Chicken Thighs | Our Paleo Life
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Easy Peasy Chicken Thighs

Prep Time 1 minute
Cook Time 15 minutes
Total Time 16 minutes
Servings 3 -5
Author Kendra

Ingredients

  • 2 Tbsp Bacon Fat or other preferred fat
  • 4-6 Chicken Thighs I prefer boneless/skinless because it's easier
  • Sea Salt to taste
  • Fresh Ground Black Pepper to taste
  • Ground Cinnamon to taste

Instructions

  • In a skillet (preferably cast iron), melt your fat over medium-high heat.
  • While the skillet is heating up, coat both sides of your chicken with the salt, pepper, and cinnamon.
  • When the skillet is hot, place the chicken in the skillet and don't move it, you want to form a nice crust. If you have one, place a splatter guard over the skillet to keep the grease from making a mess.
  • When the chicken is cooked about halfway through (time will vary depending on the size of your chicken thighs), turn them over and again, don't move them so it forms a crunchy crust.
  • The chicken is done when it has an internal temp of 160F. Remove from heat and do not cut into the chicken until it has rested at least 5 minutes. This will make sure it stays nice and juicy.
  • Serve with roasted veggies (recipe on this site).

7) Chicken-Bacon Salad

Even though this is more of a guideline than a chicken recipe, I thought I needed to include this salad because I love it so much. I make this salad for lunch with leftover chicken from dinner the night before, paired with the crisp bacon, cucumbers and carrots (optional), this makes a great lunch. I like to cut up grapes and apples as well, but if you are strict Keto, you can omit too. I love this salad with our creamy poppyseed dressing too. Enjoy!

Well, this isn’t really a recipe so much as it is a guideline, maybe an explanation of how a typical salad is assembled around here. Because I seriously get lazy with trying to figure out what the heck to put in a salad, so it’s usually the same ‘ole stuff every time. But at least it’s delicious, so there’s always that. My favorite dressing to use on all my salads is my Fruit Vinaigrette Dressing. But it’s not really fruity. Whatever, it’s good, that’s all that matters. And if you have the chance . . .

Chicken Bacon Salad | Our Paleo Life
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Chicken-Bacon Salad

Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Author Kendra

Ingredients

  • 5-6 slices of Bacon I love kitchen shears for this, cut into 1/2" pieces
  • 1 pieces Chicken Breast or Thigh dark meat is best, IMO, cut into 1/2"
  • Mixed Greens
  • Carrot diced
  • Cucumber diced
  • Hard Boiled Egg no yolks, diced
  • Apple chopped
  • Small Grapes halved
  • Blanched Slivered Almonds
  • Sunflower Seed Kernels

Instructions

  • Put the bacon pieces in a cold skillet and turn it on to Medium. Fry the bacon until it's crispy and remove with a slotted spoon and drain on paper towels. Leave the grease in the skillet.
  • Add your chicken to the hot pan and cook it in the bacon grease. Cook until the chicken is no longer pink. Remove with a slotted spoon and drain on paper towels.
  • Prepare the salad by mixing your greens with anything else. I use all the ingredients above. Use what makes you happy.
  • Drizzle your favorite dressing on it and eat. Yum!

 

 

[60s Quiz] Which Diet is Right for you - Paleo vs Keto?

Over 501 people have already found out. Which is best for your body, goals and lifestyle? Find out in 60sec
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Last Updated 08/04/2019

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