Welcome to our comprehensive guide on keto pesto chicken! If you're looking for a delicious and satisfying dish that fits perfectly into your low-carb ketogenic diet, then you've come to the right place.
Our expertly crafted recipe combines succulent chicken with the bold and vibrant flavors of homemade pesto sauce, creating a culinary masterpiece that will delight your taste buds and keep you on track with your keto goals.
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| keto pesto chicken |
In this article, we'll share with you the step-by-step instructions, tips, and tricks to create this delectable keto-friendly meal in the comfort of your own kitchen.
Get ready to experience the perfect balance of flavors and textures as we take you on a culinary journey with our mouthwatering keto pesto chicken recipe.
Let's dive in and discover the art of making this wholesome and satisfying dish that will leave you craving for more while maintaining your keto lifestyle.
1- keto pesto chicken:
Ingredients:
Instructions:
- 2lb - Chicken breast tenders - see PRO TIPS below
- 1 tsp - Sea salt
- ½ tsp - Cracked black pepper
- 1 Tbsp - Garlic powder
- 2 Tbsp - Avocado oil
- 1 head (about 1 lb) - Broccoli, cut into small florets
- 10 oz - Grape tomatoes
- ½ cup - Chicken broth (or water + ¼ tsp salt)
- Two 6.5 oz jars - Basil pesto (store-bought or homemade) - see PRO TIPS below
- ¼ cup - Shredded parmesan
- Start by slicing the chicken tenders into roughly 1-inch pieces. Add the sliced chicken into a mixing bowl and add in the salt, black pepper, and garlic powder. Stir the chicken well until it’s coated in the spices.
- Warm up a large skillet over high heat. Once hot, add in the avocado oil and the seasoned chicken. Press the chicken into one even layer in the pan. Sear the chicken for 3 minutes, without stirring it, or until it gets a golden-brown crust. Flip the chicken over and repeat on the other side.
- Take the chicken out of the pan and set it aside on a plate to rest. Meanwhile, place the same pan back over high heat and add in the chicken broth. Stir and scrape the bottom of the pan to remove the fond. Then, add in the broccoli florets and tomatoes (or any other vegetable you like). Place the lid on the pot and let the vegetables steam for 2 minutes, or until the broccoli is just tender.
- Turn the heat off and stir in the chicken and the pesto, until everything is evenly coated. Top with the shredded parmesan, and serve family-style, right out of the pan.
2- Healthy Pesto Chicken recipe:
Ingredients:
- Tap underlined ingredients to see where to get them.
- 4 medium Boneless skinless chicken breasts
- 1/2 tsp Sea salt
- 1/4 tsp Black pepper
- 1/2 cup Basil pesto
- 4 oz Fresh mozzarella cheese
- 2 medium Roma tomatoes (sliced thinly)
- 1/2 cup Fresh basil (cut into ribbons)
Instructions:
- Preheat the oven to 400 degrees F (204 degrees C).
- Place chicken breasts into a large baking dish, with enough room to have space between them. Season both sides with salt and pepper. Spread pesto over each chicken breast.
- Bake for 20 minutes.
- Top the chicken with mozzarella, then tomato slices. Bake for about 5 more minutes, until internal temperature reaches 165 degrees F (74 degrees C).
- Let the chicken rest for 5 minutes, then top with fresh basil to serve.
3- Weekday Meal Prep Pesto Chicken and Veggies:
Ingredients:
- 2 Tablespoons Avocado Oil Or Oil Of Choice - for greasing pan
- 4 large Bone-In Skin-On Chicken Thighs - see notes below if using a different cut of chicken
- ½ teaspoon Sea Salt
- ¼ teaspoon Black Pepper
- ½ cup Basil Pesto
- 4 ounces Fresh Mozzarella Cheese
- 1 - 2 medium Slicing Tomatoes - thinly sliced
- Fresh Basil - for garnish
Instructions:
- Preheat oven to 425 degrees. Then, line the bottom of a broiler pan with aluminum foil or parchment paper and grease the top with oil (alternatively, you can use a baking sheet lined with parchment paper or foil if needed).
- Prepare the pesto if you're not using storebought.
- Place the chicken on the prepared pan and season both sides with salt and pepper. Then, cover the chicken with the pesto.
- Bake for 40 minutes.
- Top the chicken with fresh mozzarella and sliced tomatoes. Bake 5 more minutes, or until the internal temperature reaches 165 degrees Fahrenheit.
- Allow chicken to rest for 5 minutes, then serve with fresh basil.
4- Easy keto pesto chicken:
Ingredients:
- ½ cup Keto Pesto divided (purchased pesto works as well)
- 2 ½ tablespoons avocado oil divided (or ghee)
- 1 pound boneless skinless chicken breasts or thighs
- 1 tomato sliced
- 2 ounces fresh parmesan grated
Instructions:
Ingredients:
Instructions:
Ingredients:
Pesto Chicken
Instructions:
- In a small dish, whisk together ⅓ cup pesto and 2 tablespoons of avocado oil.
- Place chicken in a zip top bag or shallow dish and toss with pesto sauce mixture. Allow to marinate for 30 minutes or up to 4 hours.
- Preheat broiler to high.
- Heat remaining ½ tablespoon of oil in a large oven safe skillet to medium high heat. Add chicken and cook for 5 to 7 minutes per side, until cooked through.
- Top chicken with the remaining pesto, tomato slices and Parmesan.
- Place under the broiler for 2 to 3 minutes, until the cheese is melted.
- Season to taste with salt and pepper.
5- Keto Pesto Chicken Salad:
Ingredients:
- 1 pound cooked chicken
- 7 ounces pesto, about 1 cup, store bought or homemade
- 1/4 cup mayonnaise, or more to taste, store bought or homemade
- 10 ounces cherry tomatoes, roughly 2 cups
- cauliflower thins
- kosher salt
Instructions:
- Add the cooked chicken to your food processor. Pulse until the chicken is finely chopped. It will resemble the texture of canned tuna. Transfer the chopped chicken to a large bowl.
- In the same food processor, add the cherry tomatoes and pulse to roughly chop.
- Set a fine mesh strainer over a bowl or your sink. Pour over the chopped cherry tomatoes and discard any of the juice.
- Pour the strained, chopped tomatoes to the same bowl as the chicken. Then add the pesto and mayonnaise. Stir to combine. Season to taste with kosher salt if needed.
- Serve the pesto chicken salad cold or room temperature on cauliflower thins.
- Leftovers will keep in an airtight container refrigerated for at least 5 days.
- As always, lots of tips, FAQs and substitution info in the Recipe Notes below!
6- Baked Pesto Chicken:
Pesto Chicken
- 2x 9oz/250g Chicken Breasts
- 1 cup / 65g Panko Breadcrumbs
- 1/4 cup / 35g Flour
- 2 Eggs, beaten
- 1/2 cup / 120g Pesto (see notes)
- 5oz / 150g fresh Mozzarella, sliced into wedges (see notes)
- 1/3 cup / 30g freshly grated Parmesan
- 1 tsp EACH: Salt, Garlic Powder
- 1/2 tsp Black Pepper
- Oil Spray, as needed
Instructions:
- Pour breadcrumbs onto a large baking tray and give it a shake until they're evenly distributed. Coat with oil spray then place in the oven at 180C/350F for around 5mins, or until light golden (be vigilant as they turn perfect to burnt quite quickly!). Pour into a bowl to cool and increase oven temp to 220C/430F.
- Horizontally slice the chicken breasts right through the centre to make 4 even-sized chicken breasts. In a small pot, combine 1 tsp salt & garlic powder with 1/2 tsp black pepper.
- Line up 3 large shallow dishes: the first with flour and half of the seasoning mix, the second with beaten eggs and the third with breadcrumbs and the rest of the seasoning. One by one dredge the chicken breasts through the flour, into the egg, then finish in the breadcrumbs, making sure you thoroughly coat at each stage (namely the breadcrumbs). Shake off excess breadcrumbs then place on a large baking tray.
- Liberally spray with oil, then place in the oven for 10mins. Take them out, carefully flip them over and spray them again with oil. Place back in the oven for another 8-10mins, or until deep golden and visibly crispy, with the meat white right through the centre. Switch oven to grill.
- Spread pesto over the chicken, then top with mozzarella and finish with parmesan. Place them under the grill and broil until the cheese is golden and bubbly.
- Optional Side Dish: In a large bowl whisk together extra virgin olive oil, balsamic vinegar, honey and salt & pepper to taste. Add rocket/arugula, sun dried tomatoes & pine nuts and toss to combine.
Is pesto OK on keto?
Yes, pesto can be enjoyed on a keto diet. Traditional pesto is made with ingredients such as basil, garlic, pine nuts, Parmesan cheese, and olive oil, which are all generally low in carbs.
However, it's important to check the specific brand or recipe you're using, as some variations may contain added ingredients that could increase the carb content. Overall, when consumed in moderation, pesto can be a flavorful and keto-friendly addition to your meals.
How many carbs are in pesto chicken?
The carb content in pesto chicken can vary depending on the specific recipe or brand of pesto used.
Traditional pesto made with basil, garlic, pine nuts, Parmesan cheese, and olive oil is generally low in carbs.
However, some store-bought pesto brands may contain added ingredients like fillers or added sugars, which can increase the carb count.
It's always a good idea to check the nutrition information on the specific pesto sauce you're using or to make your own homemade pesto with keto-friendly ingredients. By doing so, you can ensure that your pesto chicken remains low in carbs and fits within your keto diet goals.
Is pesto sauce a carb?
Pesto sauce does contain some carbohydrates, but the amount can vary depending on the specific ingredients and recipe used.
The main ingredients in traditional pesto sauce, such as basil, garlic, pine nuts, Parmesan cheese, and olive oil, are generally low in carbs.
However, the carb content may increase if additional ingredients like fillers or added sugars are included in store-bought pesto brands.
It's always a good idea to check the nutrition information on the specific pesto sauce you're using or to make your own homemade pesto with keto-friendly ingredients.
This way, you can control the carb content and enjoy pesto sauce while staying mindful of your carb intake.
What to serve with pesto chicken?
Pesto chicken pairs well with a variety of delicious side dishes. Here are a few options to consider:
- Roasted Vegetables: Serve your pesto chicken with a side of roasted vegetables like asparagus, broccoli, or zucchini. The roasted flavors complement the pesto nicely.
- Salad: Create a refreshing salad with mixed greens, cherry tomatoes, cucumbers, and a light vinaigrette. The vibrant salad will provide a nice contrast to the flavors of the pesto chicken.
- Cauliflower Rice: For a low-carb option, serve your pesto chicken with cauliflower rice. It's a healthy and flavorful substitute for traditional rice that complements the dish well.
- Quinoa: If you prefer a grain option, quinoa makes a nutritious and protein-rich side dish. Cook the quinoa according to the package instructions and season it with herbs for added flavor.
- Garlic Bread (Low Carb): If you're looking for a more indulgent option, consider making low-carb garlic bread using almond flour or coconut flour. It adds a tasty element to your meal.
Why is tomato sauce not keto?
Tomato sauce, although delicious, can be problematic for those following a strict keto diet due to its carbohydrate content.
While tomatoes themselves are relatively low in carbs, the sauce often contains added ingredients that increase the carb count. These can include sugar, starches, and other flavor enhancers.
The primary concern with tomato sauce on keto is its impact on blood sugar levels and ketosis. The carbohydrates in tomato sauce can potentially disrupt the state of ketosis, where the body uses fat for fuel instead of carbohydrates.
To maintain ketosis, it's important to keep carb intake within a certain limit, typically around 20-50 grams per day, depending on individual goals.
However, it's worth noting that there are keto-friendly alternatives to traditional tomato sauce available, such as homemade low-carb marinara sauces or sugar-free tomato sauces specifically designed for a keto diet.
These options are made with ingredients that are lower in carbs or use alternative sweeteners.
If you're following a keto diet, it's essential to check the nutritional information and ingredient list of store-bought tomato sauces to ensure they align with your dietary goals.
If you're following a keto diet, it's essential to check the nutritional information and ingredient list of store-bought tomato sauces to ensure they align with your dietary goals.
Making your own sauces at home using fresh tomatoes and keto-friendly ingredients can be a great way to enjoy the flavors of tomato sauce while staying within your carb limits.
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