Keto Garlic Chicken - Easy Spicy Keto Dinner Recipe (2024)

FAQs

What spicy food is good for keto diet? ›

Small hot peppers add spice to recipes, and jalapeños are ideal for making keto-friendly appetizers. You can use larger, mild peppers such as bell peppers and poblanos in numerous dishes, or stuff them to make flavorful low carb main dishes.

Fresh garlic is keto-friendly when used as a spice either raw or cooked. According to the USDA FoodData Central Database, one garlic clove (3g) has 0.992 grams of total carbohydrates and 0.063 grams of fiber. That gives one fresh garlic clove just 0.929 net carbs.

It's a great protein—versatile, customizable, and delicious. Chicken breasts are a perfect serving size, too, and you can find them nearly everywhere. Chicken breasts have zero net carbs, so they won't mess up your keto diet.

Low and slow cooking methods like braising, stewing, or smoking are most effective when trying to create tender, succulent chicken.

Many seasonings contain sugars and starches that can quickly add up and disrupt ketosis. Examples of condiments to avoid include ketchup, BBQ sauce, and sweet dressings.

Out of this, the carbohydrate content would come to around 8g, fats would be around 19g, and protein content would be about 45g. Hence, any spicy chicken dish is ideal for consumption on a ketogenic dietary regimen.

Starchy vegetables contain more digestible carbohydrates than fiber and should be limited when you're on the ketogenic diet. These include corn, potatoes, sweet potatoes and beets. Limit high-sugar fruits too, which spike your blood sugar more quickly than berries and have more carbohydrates.

Onions are typically considered “keto-friendly,” but they aren't suitable in large volumes. All types of onions contain carbohydrates. The starches and sugars in onions could potentially push you over your daily net carb limit and bring you out of ketosis.

The Best Meats for Keto

Only about one-fifth of your meal should be protein. If you've done that math, that makes high-protein meat choices, like skinless chicken breasts or fish, things you should only eat sparingly.

How many pieces of chicken can I eat on keto? ›

"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) ...

Yes, rotisserie chicken is keto-friendly. It's a carb-free option and a great source of protein (20-25 grams of protein per portion size). But you need to be careful about the part of the whole chicken you eat since some options have a high-fat content (mostly from saturated fats).

Oils help the meat retain its moisture while cooking, resulting in a juicier finished product. Acids, whether you're using fruit juice or vinegar, help break down the dense protein, tenderizing the meat.

Brines and marinades help tenderize the meat by bringing more moisture in the protein. With that extra moisture, you lose less when you cook. The simplest way to do this is with a dry brine — unwrap the chicken breasts, salt them on both sides and let them sit in the fridge for at least an hour.

We recommend marinating your chicken in buttermilk or yogurt overnight, but if it's urgent, then an hour will do. However, the texture of the chicken won't be as even as chicken marinated overnight. The process is simple: you only have to immerse the chicken in a container with enough yogurt or buttermilk and seal it.

That said, there is an almost endless variety of delicious herbs and spices that you can use to add flavor to your food. Most of them are very low in carbs but pack a powerful nutritional punch while adding flavor to your meals. Some notable examples include salt, pepper, garlic, ginger, cinnamon, mustard, and oregano.