food
Minimal carbs, maximum protein (and flavor)
By Heath Goldman
•
Published Oct 6, 2023
Additional reporting by
Taryn Pire
Photo: Liz Andrew/Styling: Erin McDowell
You decided to give the ketogenic diet—the buzzy, high-fat, moderate-protein, low-carb meal plan—a whirl, but you slid into a dinner rut fast. (Douse some chicken and veggies in olive oil, roast and repeat—yawn.) Don’t get discouraged just yet: There are plenty of fun ways to incorporate the lean protein into your diet, from chicken sausage to ground chicken to bone-in, skin-on thighs. Presenting 53 tasty keto chicken recipes that are anything but boring.
BRITTANY CONERLY/EVERYDAY GRAND
1. French Onion Sheet Pan Chicken
Your favoritewinter soupmeets your go-to protein for a low-lift meal thatwill easilyfeeda crowd of six in one fell swoop. Best of all, it'll leave you withminimal dishes to clean afterwards(thanks, sheet pan).
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QUENTIN BACON/GO-TO DINNERS
2. Ina Garten’s Creamy Chicken Thighs with Lemon and Thyme
Leave it to the Barefoot Contessa to whip up a chicken dinner this elegant and easy. It would taste divine over rice or couscous, but you can serve it with greens or cauliflower rice to keep it keto.
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YUKI SUGIURA/LOVE JAPAN
3. Miso-Honey Broiled Chicken
This drool-worthy main is only six ingredients away. Take your pick of chicken breasts or thighs, and go light on the honey to keep the sugar and carbs down (or um, don't).
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4. Creamy Tuscan Chicken
Velvety sauce, sun-dried tomatoes and it's ready in 25 minutes flat—yes, please. Serve it over zoodles, with Caesar salad or atop low-carb pasta.
5. Goat Cheese and Spinach-Stuffed Chicken Breast with Caramelized Onions and Mushrooms
When your friends say they don’t understand your keto diet, present them with this supremely cheesy masterpiece. The chicken is stuffed hasselback-style for the ideal meat-to-filling ratio.
6. Buffalo Chicken Soup
It’s ideal for cold months, but we’d eat it all year-round.Instead of making your usualdipon game day, present them with this soup that will warm them right up(but you should still serve it with plenty of tortilla chips for dunking).
7. Keto Chicken Enchilada Bowl
All the fixins' you crave (onions! chiles! avocado! sour cream!), minus the carby tortillas. Cauliflower rice will give you a keto-friendly Chipotle feel.
Liz Andrew/Styling: Erin McDowell
8. Keto Sheet Pan Chicken and Rainbow Veggies
Because the kids want dinner now. Plate theirs with grains, bread or pasta, and stick to meat and vegetables yourself to keep the meal low-carb.
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Photo: Liz Andrew/Styling: Erin McDowell
9. Chicken Meatballs and Cauliflower Rice
Psst: Ground chicken is your new best friend. It cooks at lightning speed like other ground meats, but is leaner than typical beef.
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10. Keto White Chicken Chili
No frigid night is a match for this liquid comfort. Cream cheese, heavy whipping cream and butter make it next-level indulgent.
11. Slow Cooker Chicken Chile Verde
Kick your feet up: The Crockpot has dinner covered. Serve this keto-friendly dish with a side of cauliflower rice, and crown it with all the avocado and cilantro you desire.
Photo: Liz Andrew/Styling: Erin McDowell
12. Greek Lemon Chicken Skewers
Almost as good as a plane ticket to Santorini. Go ahead and slather the skewers in as much tzatziki as you'd like—the yogurt-based spread is on your diet.
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13. Low-Carb Chicken Fajita Salad
If you must have salad, do it like this. Believe it or not, this sizzling stunner only takes 25 minutes to come together.
14. 30-Minute Caprese Chicken
Close your eyes, take a bite and boom: You’re in Italy. Aren't you glad mozzarella cheese is keto-friendly?
15. Keto Slow Cooker Chicken Thighs
Packed with protein and made with just seven ingredients, this dish is an easy win. Pro tip: It's even better paired with cauliflower mashed potatoes.
16. Whole Crockpot Chicken
Cool if we lick the plate? We'd bookmark this dinner party-worthy delight for Thanksgiving now if we were you...
Photo: Liz Andrew/Styling: Erin McDowell
17. One-Pan Roasted Chicken with Carrots
Go for bone-in, skin-on thighs for the juiciest results. (They're basically impossible to overcook, unlike drier chicken breasts.)
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18. Chicken Stir Fy
Say it with us: Not tonight, takeout. You'll have this 15-minute meal on the table faster than you can say "for delivery, please."
Photo: Liz Andrew/Styling: Erin McDowell
19. Thai Lettuce Wraps
Using sturdy, leafy greens in place of carb-based wraps and buns is a keto hack we swear by. These are spicy, bright and deliciously low-carb.
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Photo: Liz Andrew/Styling: Erin McDowell
20. Foolproof Cheater’s Confit
Chicken confit is a thing, guys. (Although chicken can easily be swapped for duck in this Insta-worthy entree.) Go wild on the garlic and fresh herbs.
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Photo: Liz Andrew/Styling: Erin McDowell
21. Lemon and Herb Roast Chicken
Hi, old friend, how nice that you’re on our diet. Six ingredients (including fresh thyme, rosemary and lemon) make this low-lift beauty possible.
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Photo: Liz Andrew/Styling: Erin McDowell
22. White Wine Coq au Vin
It’s ready in under an hour—Julia Child would be so proud of our foolproof shortcuts. Did we mention this skillet gem serves six?
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23. Keto Chicken Tenders
Here's your reminder that chicken tenders are completely acceptable for adults, especially when they're low-carb (thanks to pork rind breading) and ready in 25 minutes flat.
Photo: Liz Andrew/Styling: Erin McDowell
24. Balsamic Cranberry Roast Chicken
Bring on the low-carb comfort food. The rosemary and cranberry garnishes make it a no-brainer for Christmastime (or any old Tuesday, really).
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Erin McDowell
25. Avocado Chicken Salad
It’s anything but a Waldorf. The recipe calls for using shredded rotisserie chicken instead of cooking your own, so it's as low-lift as humanly possible.
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Photo: Liz Andrew/Styling: Erin McDowell
26. Crispy Grilled Chicken
This grilled chicken offers fried chicken vibes with none of the extra carbs. What's our secret you ask? We'll never tell. (OK, it's mayonnaise).
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27. Chicken, Avocado and Goat Cheese Salad
Worthy of a goddess (that's you, friend). As much as we love fresh produce and tangy goat cheese, the simple honey-balsamic vinaigrette really seals the deal.
28. Keto Chicken Parmesan
This dish is so filling, you'll barelyhave room for dessert (well, almost). Even the pickiest eaterswon't be able to complainabout this comforting classic.
29. One-Pan Pizza Chicken
Speaking of picky eater-proof dinners, your kids will almost surely ask for seconds of this pepperoni-topped masterpiece.
30. Everything Bagel Chicken
This hearty main is all about the seasoning, which is store-bought for maximum ease. The rest is pantry staples and a generous dose of cream cheese.
31. Coconut Chicken Curry
Admit it: Your mouth just started watering. Basmati and naan are our go-to pairings, but cauliflower rice will do if you're on keto.
32. Shrimp and Chicken Sausage Vegetable Skillet
It’s a great option for meal prepping, but TBH, you can make this dish at the drop of a hat when necessary. (Seriously—it'll be on the table in 20.)
33. Healthy Chicken Alfredo
You won't miss angel hair once you try it with spaghetti squash. Zoodles are a fine low-carb substitute, too.
34. Baked Chicken Nuggets
These are always a crowd-pleaser (and kid-approved). Serve them with a keto-friendly dip, like ranch dressing, mustard or hot sauce.
35. Basil Pesto Chicken
This 25-minute dish will become a permanent part of your weekly rotation at first bite. Make the pesto from scratch if you're feeling ambitious.
36. Jalapeño Popper Chicken Casserole
Take your taste buds on a wild ride with this crowd-pleaser that's equal parts spicy, cheesy and savory.
Dana Carpender/Keto for One
37. Keto Pasta with Chicken
If you’re not into chicken thighs, you can use boneless, skinless chicken breasts instead. (Thighs dotend to be juicier and tastierthough, especially if you cook them with the skin on.)
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Leslie Grow/Keto in an Instant
38. Indian Butter Chicken
Anyone would love to gobble this Instant Pot gem up—even if they're not on the keto diet. The pressure cooker pulls it off in 20 minutes.
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39. Chicken Cauliflower Casserole
Prep this on a Sunday and enjoy it all through the week. The 35-minute recipe is gluten-free, low-carb and only requires 10 minutes of prep.
40. Butter Chicken
Yes, it's just as delicious (and buttery) as it sounds. Consider the 60-minute marinating time a built-in co*cktail hour for the chef.
Mellissa Sevigny/Squeaky Clean Keto
41. Everything Chicken Wings
Make a batch of these butter-doused wings that'll give Buffalo sauce a run for its money. Pass the blue cheese, please.
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Photo: Liz Andrew/Styling: Erin McDowell
42. Bruschetta Chicken
Meet bruschetta chicken: a speedy, nutritious meal that tastes super indulgent. (We credit the grated Parm.)
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Katie Wayne
43. Spicy Hummus Chicken Salad
Picnic fare at its finest. Make this shareable staple ahead if you have the time—or just mix it right before the cookout. Regardless, it'll only take you ten minutes.
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The Minimalist Kitchen
44. Family-Style Chicken Caesar Salad
Ditch the croutons and this crowd-pleaser will contain only eight grams of carbs per serving. Pile on the chicken for a boost of protein.
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Photo: Liz Andrew/Styling: Erin McDowell
45. Chicken and Snap Pea Stir Fry
We love how riffable this recipe is; toss in any vegetables you have on hand. Bonus? It’s ready to eat in 20 minutes.
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46. Low-Carb Chicken Divan
We love a one-and-done dinner. All the veggies are baked in—no sides needed.
Christopher Hirsheimer/Canal House Cook Something
47. Chicken Thighs with Pancetta and Green Olives
The trick to crispy chicken thighs is to cook them skin side-down low and slow, starting in a cold pan. This slowly renders out all the fat.
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Kristen Kilpatrick/The Defined Dish
48. Sheet Pan Chicken Shawarma with Lemon-Tahini Drizzle
A delicious dinner that cooks on a single baking sheet? Where do we sign up? A flurry of spices—like paprika, cumin and cinnamon—pack every bite with bold, warm flavor.
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Katherine Gillen
49. Hot Honey Chicken Thighs
This swicy dish is only six ingredients away (and you likely have most of them on hand). Did we mention it cooks to completion in a single skillet?
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Katherine Gillen
50. Honey-Mustard Grilled Chicken with Foil Packet Green Beans
Dinnertime at the campfire just got a lot tastier—and a lot less messy. Foil keeps the cleanup to a minimum, but it's also a great way to cook outdoors without a grill basket.
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Kate Sears/The Modern Table
51. Garlic-Confit Chicken with Lemon and Thyme
Slow cooked garlic cloves in oil (20 of 'em, to be exact) > everything. Don't @ us. This elegant entree is only seven additional ingredients away.
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Erin McDowell
52. Oven-Baked Buffalo Wings
It's time to bust out the carrots, celery and ranch (or blue cheese dressings). Oh, and all the napkins in your kitchen.
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Donna Griffith/The Primal Gourmet Cookbook
53. Piri Piri Chicken
Just like you'd get at a Portuguese churrasqueria. Spatchco*ck the bird (meaning remove its backbone) to reduce the cooking time and crisp the skin.
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Heath Goldman
Food Editor
From 2017 to 2019 Heath Goldman held the role of Food Editor covering food, booze and some recipe development, too. Tough job, eh?
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Taryn Pire
Food Editor
Taryn Pire is PureWow’s food editor and has been writing about all things delicious since 2016. She’s developed recipes, reviewed restaurants and investigated food trends at...
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