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Keto Chicken Breast Recipes : Friends, today we are going to talk about an ingredient that is found in every non-vegetarian kitchen – Chicken Breast. And friends, today we are going to make it with the popular keto diet, which you must have heard about.

I am a chef and I have spent the last 8 years eating healthy and specifically researching keto cuisine. I believe that “healthy food” does not mean “boring food”. Today I will show you how you can turn simple chicken breast into amazing, flavorful, and 100% keto-friendly recipes.

Friends, let’s get started!

Is Chicken Breast Truly Keto-Friendly?

Short answer: Absolutely!

Friends, let’s understand this with data. 100 grams of cooked, chicken breast has approximately:

Carbs: 0 grams

Protein: ~31 grams

Fat: ~3.6 grams

See that? Zero carbs. The main goal of the Keto diet is to get the chicken into a state called ketosis, where the body burns fat for energy. For this, you have to eat low-carb, moderate-protein, and high-fat foods.

Chicken breast is pure protein. You just have to cook it with healthy fats to achieve your overall fat intake. That’s the secret of this article!

Expert Opinion: According to Registered Dietitian Dr. Mehta, “Chicken breast is an excellent protein source for a keto diet. It’s highly satiating, which helps control hunger pangs, a common challenge for beginners. The key is in its preparation – pairing it with high-fat ingredients is crucial for maintaining ketosis.”

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Golden Rules for Chicken Breast in Keto Cooking

If chicken breast is not cooked properly, it can become dry and rubbery. That is why it is very important to follow these simple rules:

Always Tenderize: Use a hammer to flatten the chicken breast a little. This will cook it evenly and absorb the spices better.

Don’t Skip the Brine: Soak the chicken pieces in salty water for 30 minutes. This helps to lock the moisture.

Fat is Your Friend: Don’t panic friends! You can use a generous amount of butter, ghee, avocado oil, or coconut oil for cooking.

Use a Meat Thermometer: Friends, this is the best tool to get perfect chicken. When the internal temperature reaches 165°F (74°C), remove it from the pan immediately.

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3 Amazing Keto Chicken Breast Recipes

Friends, these recipes are easy, quick, and bursting with flavor.

1. Creamy Garlic Butter Chicken

This recipe is ready in 15 minutes. Rich, creamy, and utterly delicious.

Ingredients (for 2 people): (Keto Chicken Breast Recipes)

Chicken Breast (2, sliced ​​into strips) – 400g

Butter – 3 tbsp

Garlic (minced) – 5-6 cloves

Heavy Cream (or Indian fresh cream) – 1/2 cup

Chicken Broth (or water) – 1/4 cup

Parmesan Cheese (grated) – 1/4 cup

Salt, Black Pepper, Paprika – to taste

Fresh Parsley (chopped) – for garnish

Method: (Keto Chicken Breast Recipes)

Friends, apply salt and pepper on the chicken strips and keep aside.

Then melt the butter in a large pan. Sauté the garlic over medium heat for 1 minute until fragrant.

Add the chicken strips and cook each side for 2-3 minutes until golden brown.

Then add the cream, chicken broth, and parmesan cheese. Mix well and let it simmer for 4-5 minutes until the sauce thickens slightly.

Garnish with fresh parsley. Serve with cauliflower rice or zucchini noodles!

Nutrition (approx. per serving): Calories: 580 | Fat: 45g | Protein: 42g | Net Carbs: 3g

2. Spicy Tandoori Keto Chicken Breast

Enjoy Indian flavors with keto! Instead of yogurt, we use hung curd which is thicker and lower in carbs.

Ingredients: (Keto Chicken Breast Recipes)

Chicken Breast (2, with slits cut) – 400g

Hung Curd (or Greek Yogurt) – 1/2 cup

Lemon Juice – 1 tbsp

Ginger-Garlic Paste – 1 tbsp

Kashmiri Red Chili Powder – 1 tsp (for color)

Regular Red Chili Powder – 1/2 tsp (for heat)

Garam Masala – 1 tsp

Dhania Powder (Coriander) – 1 tsp

Salt – to taste

Mustard Oil – 1 tbsp

Method: (Keto Chicken Breast Recipes)

Friends, mix hung curd, all spices, lemon juice, and mustard oil in a bowl and make a smooth paste.

Apply this paste well on the chicken pieces, especially in the slits. Cover and keep it in the fridge to marinate for 2 hours (or overnight).

In Air Fryer or Oven:

Air Fryer: Cook at 180°C for 15-18 minutes, flip halfway through.

Oven: Bake in preheated oven at 200°C for 20-25 minutes.

Garnish with onion rings and lemon wedges. Perfect with a green salad!

Nutrition (approx. per serving): Calories: 320 | Fat: 12g | Protein: 48g | Net Carbs: 4g

3. Simple & Juicy Pan-Seared Herb Chicken

This is your go-to recipe for a quick weeknight dinner. Simple ingredients, incredible flavor

Ingredients: (Keto Chicken Breast Recipes)

Chicken Breast (2) – 400g

Olive Oil – 2 tbsp

Dried Oregano – 1 tsp

Dried Thyme – 1 tsp

Garlic Powder – 1 tsp

Onion Powder – 1 tsp

Salt and Pepper – to taste

Lemon Wedges – to serve

Method: (Keto Chicken Breast Recipes)

Mix all dried herbs (oregano, thyme, garlic powder, onion powder, salt, pepper) in a small bowl.

Generously rub this herb mix on both sides of the chicken.

Heat a pan on medium-high flame and add olive oil.

Then add chicken pieces and cook for 5-7 minutes per side until the chicken gets a golden brown crust and the inside is fully cooked.

Remove from the pan and let it rest for 5 minutes. This allows the juices to redistribute.

Nutrition (approx. per serving): Calories: 350 | Fat: 20g | Protein: 40g | Net Carbs: 1g

Conclusion: Your Keto Chicken Journey Starts Here

Keto diet is a lifestyle change, and versatile ingredients like chicken breast make it enjoyable and sustainable.

Remember:

Fat is Fuel: Don’t be afraid to use good quality fats.

Spice it Up: Herbs and spices add flavor without adding carbs.

Keep it Simple: You don’t need fancy ingredients to make a delicious keto meal.

Friends, according to me, the biggest advantage of keto is that it keeps you away from processed carbs and takes you towards whole, real foods. A study found that the frequency of seizures in children (under medical supervision) on a ketogenic diet significantly decreased. This suggests the therapeutic potential of this diet.

So, what are you waiting for? Get in the kitchen, try your favourite recipe, and let me know how it turned out in the comments!