11 Keto Chicken Recipes That Will Blow Your Mind [2022] (2024)

FAQs

Which chicken is best for keto? ›

Both skinless and bone-in chicken thighs can be suitable for keto recipes, but bone-in thighs may offer more flavor and nutrients.

You can expect there to be 0 grams net carbs in the average rotisserie chicken, making it the perfect staple for your keto diet. Tip: whether you eat the chicken breast, thighs, or legs, make sure to enjoy the skin as well for that added fat!

Chicken breast, for example, is a staple for those observing the keto diet. It's rich in protein, with 31 grams per 100-gram serving, has zero carbs, and contains important nutrients like vitamin B6, vitamin D, iron, magnesium, calcium, and cobalamin.

Meat and poultry are considered staple foods on the keto diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and several important minerals. They're also a great source of high quality protein, which may help preserve muscle mass during a very low carb diet ( 18 , 19 , 20).

While it's not unhealthy to eat chicken every day, there are definitely some factors to consider. Which type of chicken and how it's prepared can make a huge difference in how healthy that chicken is for you. It's also smart to remember the importance of a varied diet.

While it's technically possible to fit KFC into a keto diet if you plan your meals carefully, it's not the most ideal choice due to the high carb content in many of their menu items. Most of KFC's offerings are breaded and fried, which can significantly increase the carb count.

If you're embarking on a ketogenic lifestyle, you should know that you actually can't eat a ton of meat on the keto diet. In fact, eating too much protein can kick you out of ketosis, so while meats are definitely okay in moderation on a keto diet, they shouldn't be its number one staple.

"With a keto diet, the breakdown is approximately 75 percent fat, 20 percent protein and 5 percent carbohydrates." For example, a woman who weighs 150 pounds and is moderately active is recommended to eat 25 grams of carbs (think one medium sized apple!), 86 grams of protein (a little over three 3 oz chicken breasts) ...

You can eat a variety of salads on keto, as long as they contain healthy fats and proteins and are low in carbs. Egg salad, grilled chicken salad, shrimp salad, cauliflower salad, arugula salad, cucumber salad, antipasto salad, Greek salad, Caprese salad, and spinach salad are just a few keto-friendly salads to enjoy.

Keto fruits by definition are low in carbohydrates. You still need to exercise portion control with most keto-friendly fruits to be within the limits of a keto diet. Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries.

Is McDonald's chicken keto? ›

Chicken sandwiches: All of McDonald's chicken options are breaded, so they're too high in carbs for Keto. Filet-O-Fish: Likewise, the Filet-O-Fish is breaded — making it too high in carbs, even without a bun. McNuggets: McNuggets are also breaded and fried.

Eating more than 50 grams of carbs may disrupt ketosis.

With keto diets, however, carb restrictions vary from person to person. Some people can eat more and still stay in ketosis, whereas others may need to restrict their carb intake more in order to stay in ketosis.

Corn, green peas, and white potatoes are not keto-friendly because they contain a lot of starch, a type of carbohydrate. The body usually gets energy from carbohydrates and fats. The keto diet focuses on getting the most energy from high-fat foods.

Nearly all minimally processed meats are good sources of keto-friendly protein, including beef, chicken, fish, shellfish, pork, turkey, bison, and lamb. A 100-gram serving of these meats typically contains 17-21 grams of protein. Fattier cuts, like bacon and sausage, are lower in protein than leaner cuts.

Cucumber is another popular salad vegetable. It contains many essential nutrients, including vitamin K. Cucumber is also suitable for the keto diet, as its carb content is just 3.63 g per 100 g. To make the carb content lower, a person can peel the cucumber before eating it.

Chicken thighs (with the skin on) are perfect for when you're on the ketogenic diet. The meat is a little richer and fattier than breast meat, plus keeping the skin on ups the fat count.

Now, the way you prepare your wings does matter. Traditional frying methods and tossing them in a sugar-laden sauce might push them out of keto territory. But if you stick to baking, grilling, or air frying, and opt for a low-carb seasoning or sauce (think buffalo or ranch), you're in the clear.

Nearly all minimally processed meats are good sources of keto-friendly protein, including beef, chicken, fish, shellfish, pork, turkey, bison, and lamb. A 100-gram serving of these meats typically contains 17-21 grams of protein. Fattier cuts, like bacon and sausage, are lower in protein than leaner cuts.

You can find low-carb food items wherever you go. If you are fond of KFC but in doubt, whether you can have Grilled Chicken there while you are on a Keto Diet, the answer is YES! Though other chicken options at KFC may not be keto-friendly, the grilled chicken is.