by Emily Willis
Nutrition: Calories - 364, Fat - 22, Fiber - 2, Carbs - 4, Protein - 24
Chicken Gumbo
Preparation time: 10 minutes
Cooking time: 7 hours
Servings: 5
Ingredients:
2 sausages, sliced
3 chicken breasts, cubed
2 tablespoons dried oregano
2 bell peppers, seeded and chopped
1 onion, peeled and chopped
28 ounces canned diced tomatoes
3 tablespoons dried thyme
2 tablespoons garlic powder
2 tablespoons dry mustard
1 teaspoon cayenne powder
1 tablespoons chili powder
Salt and ground black pepper, to taste
6 tablespoons Creole seasoning
Directions:
In a slow cooker, mix the sausages with the chicken, salt, pepper, bell peppers, oregano, onion, thyme, garlic powder, dry mustard, tomatoes, cayenne, chili, and Creole seasoning. Cover, and cook on low for 7 hours. Uncover the slow cooker again, stir the gumbo, and divide into bowls. Serve hot.
Nutrition: Calories - 360, Fat - 23, Fiber - 2, Carbs - 6, Protein - 23
Chicken Thighs with Mushrooms and Cheese
Preparation time: 10 minutes
Cooking time: 45 minutes
Servings: 4
Ingredients:
3 tablespoons butter
8 ounces mushrooms, sliced
2 tablespoons gruyere cheese, grated
Salt and ground black pepper, to taste
2 garlic cloves, peeled and minced
6 chicken thighs
Directions:
Heat up a pan with 1 tablespoon butter over medium heat, add the chicken thighs, season with salt and pepper, cook for 3 minutes on each side, and arrange them in a baking dish. Heat up the pan again with the rest of the butter over medium heat, add the garlic, stir, and cook for 1 minute. Add the mushrooms and stir well. Add the salt and pepper, stir, and cook for 10 minutes. Spoon this mixture over the chicken, sprinkle with the cheese, place in an oven at 350ºF, and bake for 30 minutes. Turn on the oven's broiler, and broil everything for a 2 minutes. Divide on plates and serve.
Nutrition: Calories - 340, Fat - 31, Fiber - 3, Carbs - 5, Protein - 64
Pecan-crusted Chicken
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
1 egg, whisked
Salt and ground black pepper, to taste
3 tablespoons coconut oil
1½ cups pecans, chopped
4 chicken breasts
Salt and ground black pepper, to taste
Directions:
Put the pecans in a bowl and the whisked egg in another. Season the chicken, dip in the egg and then in pecans. Heat up a pan with the oil over medium-high heat, add the chicken, and cook until brown on both sides. Transfer chicken pieces to a baking sheet, place in an oven, and bake at 350ºF for 10 minutes. Divide on plates and serve.
Nutrition: Calories - 320, Fat - 12, Fiber - 4, Carbs - 1, Protein - 30
Pepperoni Chicken Bake
Preparation time: 10 minutes
Cooking time: 55 minutes
Servings: 6
Ingredients:
14 ounces low-carb pizza sauce
1 tablespoon coconut oil
4 medium chicken breasts, skinless and boneless
Salt and ground black pepper, to taste
1 teaspoon dried oregano
6 ounces mozzarella cheese, sliced
1 teaspoon garlic powder
2 ounces pepperoni, sliced
Directions:
Put the pizza sauce in a small pot, bring to a boil over medium heat, simmer for 20 minutes, and take off the heat. In a bowl, mix the chicken with salt, pepper, garlic powder, and oregano, and stir. Heat up a pan with the coconut oil over medium-high heat, add the chicken pieces, cook for 2 minutes on each side, and transfer them to a baking dish. Add the mozzarella cheese slices on top, spread the sauce, top with the pepperoni slices, place in an oven at 400ºF, and bake for 30 minutes. Divide on plates and serve.
Nutrition: Calories - 320, Fat - 10, Fiber - 6, Carbs - 3, Protein - 27
Fried Chicken
Preparation time: 24 hours
Cooking time: 20 minutes
Servings: 4
Ingredients:
3 chicken breasts, cut into strips
4 ounces pork rinds, crushed
2 cups coconut oil
16 ounces jarred pickle juice
2 eggs, whisked
Directions:
In a bowl, mix the chicken breast pieces with pickle juice, stir, cover, and keep in the refrigerator for 24 hours. Put the eggs in a bowl, and pork rinds in another one. Dip the chicken pieces in the egg, and then in pork rinds, and coat well. Heat up a pan with the oil over medium-high heat, add the chicken pieces, fry them for 3 minutes on each side, transfer them to paper towels, drain the grease, and serve.
Nutrition: Calories - 260, Fat - 5, Fiber - 1, Carbs - 2, Protein - 20
Chicken Calzone
Preparation time: 10 minutes
Cooking time: 1 hour
Servings: 12
Ingredients:
2 eggs
1 keto pizza crust
½ cup Parmesan cheese, grated
1 pound chicken breasts, skinless, boneless, and each sliced in half
½ cup keto marinara sauce
1 teaspoon Italian seasoning
1 teaspoon onion powder
1 teaspoon garlic powder
Salt and ground black pepper, to taste
¼ cup flaxseed, ground
8 ounces provolone cheese
Directions:
In a bowl, mix the Italian seasoning with onion powder, garlic powder, salt, pepper, flaxseed, and Parmesan cheese, and stir well. In another bowl, mix the eggs with a pinch of salt, and pepper, and whisk. Dip the chicken pieces in eggs, and then in seasoning mixture, place all pieces on a lined baking sheet, and bake in the oven at 350ºF for 30 minutes. Put the pizza crust dough on a lined baking sheet and spread half of the provolone cheese on half. Take the chicken out of the oven, chop it, and spread over the provolone cheese. Add the marinara sauce and then the rest of the cheese. Cover all these with the other half of the dough and shape the calzone. Seal the edges, place in an oven at 350ºF, and bake for 20 minutes. Let the calzone to cool down before slicing and serving.
Nutrition: Calories - 340, Fat - 8, Fiber - 2, Carbs - 6, Protein - 20
Mexican Chicken Soup
Preparation time: 10 minutes
Cooking time: 4 hours
Servings: 6
Ingredients:
1½ pounds chicken tights, skinless, boneless, and cubed
15 ounces chicken stock
15 ounces canned chunky salsa
8 ounces Monterey jack
Directions:
In a slow cooker, mix the chicken with stock, salsa, and cheese, stir, cover, and cook on high for 4 hours. Uncover the slow cooker, stir the soup, divide into bowls, and serve.
Nutrition: Calories - 400, Fat - 22, Fiber - 3, Carbs - 6, Protein - 38
Simple Chicken Stir-fry
Preparation time: 10 minutes
Cooking time: 12 minutes
Servings: 2
Ingredients:
2 chicken thighs, skinless, boneless, and cut into thin strips
1 tablespoon sesame oil
1 teaspoon red pepper flakes
1 teaspoon onion powder
1 tablespoon fresh ginger, grated
¼ cup tamari sauce
½ teaspoon garlic powder
½ cup water
1 tablespoon stevia
½ teaspoon xanthan gum
½ cup scallions, chopped
2 cups broccoli florets
Directions:
Heat up a pan with the oil over medium-high heat, add the chicken and ginge
r, stir, and cook for 3 minutes. Add the water, tamari sauce, onion powder, garlic powder, stevia, pepper flakes, and xanthan gum, stir, and cook for 5 minutes. Add the broccoli and scallions, stir, cook for 2 minutes, and divide on plates. Serve hot.
Nutrition: Calories - 210, Fat - 10, Fiber - 3, Carbs - 5, Protein - 20
Spinach and Artichoke Chicken
Preparation time: 10 minutes
Cooking time: 50 minutes
Servings: 4
Ingredients:
4 ounces cream cheese
4 chicken breasts
10 ounces canned artichoke hearts, chopped
10 ounces spinach
½ cup Parmesan cheese, grated
1 tablespoon onion powder
1 tablespoon garlic powder
Salt and ground black pepper, to taste
4 ounces mozzarella cheese, shredded
Directions:
Place the chicken breasts on a lined baking sheet, season with salt, and pepper, place in an oven at 400ºF, and bake for 30 minutes. In a bowl, mix the artichokes with onion, cream cheese, Parmesan cheese, spinach, garlic, salt, and pepper, and stir. Take the chicken out of the oven, cut each piece in the middle, divide artichokes mixture, sprinkle with mozzarella cheese, place in an oven at 400ºF, and bake for 15 minutes. Serve hot.
Nutrition: Calories - 450, Fat - 23, Fiber - 1, Carbs - 3, Protein - 39
Chicken Meatloaf
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 8
Ingredients:
1 cup keto marinara sauce
2 pound ground chicken
2 tablespoons fresh parsley, chopped
4 garlic cloves, peeled and minced
2 teaspoons onion powder
2 teaspoons Italian seasoning
Salt and ground black pepper, to taste
For the filling:
½ cup ricotta cheese
1 cup Parmesan cheese, grated
1 cup mozzarella cheese, shredded
2 teaspoons fresh chives, chopped
2 tablespoons fresh parsley, chopped
1 garlic clove, peeled and minced
Directions:
In a bowl, mix the chicken with half of the marinara sauce, salt, pepper, Italian seasoning, 4 garlic cloves, onion powder, and 2 tablespoons parsley, and stir well. In another bowl, mix the ricotta cheese with half of the Parmesan cheese, half of the mozzarella cheese, chives, 1 garlic clove, salt, pepper, and 2 tablespoons parsley, and stir well. Put half of the chicken mix into a loaf pan, and spread evenly. Add the cheese filling and spread evenly. Top with the rest of the meat and spread again. Place the meatloaf in the oven at 400ºF and bake for 20 minutes. Take the meatloaf out of the oven, spread the rest of the marinara sauce, the rest of the cheese, and bake for 20 minutes. Let the meatloaf to cool down, slice, divide on plates, and serve.
Nutrition: Calories - 273, Fat - 14, Fiber - 1, Carbs - 4, Protein - 28
One-pot Roasted Chicken
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 12
Ingredients:
1 whole chicken
½ teaspoon onion powder
½ teaspoon garlic powder
Salt and ground black pepper, to taste
2 tablespoons coconut oil
1 teaspoon Italian seasoning
1½ cups chicken stock
2 teaspoons guar gum
Directions:
Rub the chicken with half of the oil, garlic powder, salt, pepper, Italian seasoning, and onion powder. Put the rest of the oil into an Instant Pot, and add chicken to the pot. Add the stock, cover the Instant Pot, and cook on Poultry mode for 40 minutes. Transfer the chicken to a platter, and set aside. Set the instant pot on Sauté mode, add the guar gum, stir, and cook until it thickens. Pour sauce over chicken and serve.
Nutrition: Calories - 450, Fat - 30, Fiber - 1, Carbs - 1, Protein - 34
Chicken with Green Onion Sauce
Preparation time: 10 minutes
Cooking time: 27 minutes
Servings: 4
Ingredients:
2 tablespoons butter
1 green onion, peeled and chopped
4 chicken breast halves, skinless and boneless
Salt and ground black pepper, to taste
8 ounces sour cream
Directions:
Heat up a pan with the butter over medium-high heat, add the chicken pieces, season with salt and pepper, cover, reduce heat, and simmer for 10 minutes. Uncover the pan, turn the chicken pieces, and cook them covered for 10 minutes. Add the green onions, stir, and cook for 2 minutes. Take off the heat, add more salt, and pepper if needed, add the sour cream, stir well, cover the pan, and set aside for 5 minutes. Stir again, divide on plates, and serve.
Nutrition: Calories - 200, Fat - 7, Fiber - 2, Carbs - 1, Protein - 8
Chicken-stuffed Mushrooms
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 6
Ingredients:
16 ounces button mushroom caps
4 ounces cream cheese
¼ cup carrot, chopped
1 teaspoon ranch seasoning mix
4 tablespoons hot sauce
¾ cup blue cheese, crumbled
¼ cup onion, chopped
½ cup chicken meat, already cooked and chopped
Salt and ground black pepper, to taste
Vegetable oil cooking spray
Directions:
In a bowl, mix the cream cheese with the blue cheese, hot sauce, ranch seasoning, salt, pepper, chicken, carrot, and onion, and stir. Stuff each mushroom cap with this mixture, place them all on a lined baking sheet, spray with cooking spray, place in an oven at 425ºF, and bake for 10 minutes. Divide on plates and serve.
Nutrition: Calories - 200, Fat - 4, Fiber - 1, Carbs - 2, Protein - 7
Chicken-stuffed Avocados
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 2
Ingredients:
2 avocados, cut in half and pitted
¼ cup mayonnaise
1 teaspoon dried thyme
2 tablespoons cream cheese
1½ cups chicken, cooked and shredded
Salt and ground black pepper, to taste
¼ teaspoon cayenne pepper
½ teaspoon onion powder
½ teaspoon garlic powder
1 teaspoon paprika
Salt and ground black pepper, to taste
2 tablespoons lemon juice
Directions:
Scoop the insides of the avocado halves, and put the flesh in a bowl. Let the avocado cups aside for now. Add the chicken to the avocado flesh and stir. Add the mayonnaise, thyme, cream cheese, cayenne, onion, garlic, paprika, salt, pepper, and lemon juice, and stir well. Stuff avocados with chicken mixture and serve.
Nutrition: Calories - 230, Fat - 40, Fiber - 11, Carbs - 5, Protein - 24
Balsamic Chicken
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
3 tablespoons coconut oil
2 pounds chicken breasts, skinless and boneless
3 garlic cloves, peeled and minced
Salt and ground black pepper, to taste
1 cup chicken stock
3 tablespoons stevia
½ cup balsamic vinegar
1 tomato, sliced thin
6 mozzarella slices
Fresh basil, chopped, for serving
Directions:
Heat up a pan with the oil over medium-high heat, add the chicken pieces, season with salt and pepper, cook until brown on both sides, and reduce heat. Add the garlic, vinegar, stock, and stevia, stir, increase heat again, and cook for 10 minutes. Transfer the chicken breasts to a lined baking sheet, arrange mozzarella cheese slices on top, and then top with the basil. Bro
il in the oven over medium heat until cheese melts and arrange tomato slices over chicken pieces. Divide on plates and serve.
Nutrition: Calories - 240, Fat - 12, Fiber - 1, Carbs - 4, Protein - 27
Chicken Pasta
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
2 tablespoons butter
1 teaspoon garlic, minced
1 pound chicken cutlets
1 teaspoon Cajun seasoning
¼ cup scallions, chopped
½ cup tomatoes, cored and chopped
½ cup chicken stock