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This round-up of low carb rooster recipes is right for these on low carb or keto diets. From rooster miso soup to stuffed rooster breasts, we’ve acquired loads of filling recipes to select from.
Selecting a meal that’s excessive in protein similar to beans, pulses, and on this case rooster is a good way of maintaining the carb depend low. “Skinless rooster is an efficient low carb choice because it incorporates zero carbs, is low-fat, and nonetheless a wonderful supply of protein.” says nutritionist Daniel Harris.
“It has many useful vitamins similar to iron, vitamin B12, and zinc. It’s price noting, nevertheless, that darker cuts of rooster comprise extra energy than lighter. So, rooster thigh and drumstick comprise extra energy than breast, and leaving the pores and skin on rooster will improve the quantity of saturated fats.” provides Daniel.
Should you’re contemplating a low carb food regimen, Diabetes UK recommends consuming not more than 130g carbs a day. That is primarily to cut back and management the signs of sort two diabetes however non-diabetics have discovered it helps with power ranges and aids weight reduction. A low carb diet ought to embody fiber and protein so that you’re getting the vitamins you want. Should you’re following the keto diet it’s best to eat 50g carbs a day or much less so you possibly can attain a state of ketosis (some individuals go as little as 30g carbs a day to maximise ketosis) and select low carb recipes accordingly.
Low carb rooster recipes
This warming bowl of miso soup is a filling lunch or dinner choice
1. Rooster miso soup
Carbs: 5.4g | Energy: 143 | Saturated fats: 0.9g per portion
An Asian-style rooster soup made with succulent rooster breast, in addition to low carb leafy greens and mushrooms, in an umami-rich miso inventory. Whereas it’s very low in carbs it’s additionally low in saturated fats, so this comforting soup will swimsuit a low carb consuming plan however not essentially keto. One strategy to up the fats content material could be to pan-fry the rooster skin-on, earlier than including to the broth.
Get the recipe: Chicken miso soup
Served with a crunchy slaw, this honey sizzling rooster is low carb
2. Sizzling honey rooster
Carbs: 22g | Energy: 300 | Fats: 5g per portion
Hold it easy and low on the carbs with this flavour-packed rooster dish. The rooster is infused with garlic, chilli, honey, and lime. Served with a freshly made coleslaw full of spring onions, carrots, and crimson cabbage. Not a potato or portion of pasta or rice in sight.
Get the recipe: Hot honey chicken
The crimson wine provides an actual depth of flavour to this lower of rooster
3. Rooster in crimson wine
Carbs: 8g | Energy: 337 | Fats: 9g per portion
“Described as ‘fuss-free’ this meal actually is straightforward, scrumptious, and very wholesome. Using rooster fillets (rooster breast) means the lower of rooster is loads more healthy than a darker lower, such because the thigh. Mushrooms and onions are each low-carb and keto-friendly greens. Lastly, though it might appear shocking, crimson wine is an efficient low carb selection on the subject of alcohol, with the common serving solely containing 3-4 grams of carb.” says Daniel.
Get the recipe: Chicken in red wine
This Moroccan rooster salad is low carb and low calorie at simply 236 per portion
4. Moroccan rooster salad
Carbs: 8.8g | Energy: 236 | Fats: 12.3g per portion
Prep this filling rooster salad in simply 10 minutes. The mix of rooster breasts, couscous, and veg similar to courgette, artichokes, and olives, preserve the calorie and carb depend low. Olives are an incredible dietary addition as they’re full of vitamin E which can assist your immune system and enhance pores and skin well being.
Get the recipe: Moroccan chicken salad
Tender chunks of rooster cooked with smoked chorizo
5. Spanish stir-fry rooster
Carbs: 3.3g | Energy: 354 | Fats: 25.9g per portion
Nutritionist Daniel says; “Maybe surprisingly, as this Spanish stir-fry recipe appears very indulgent, this recipe could be very low in carbs. Regardless of rooster thighs having a better carb content material than rooster breast, the rooster itself has just about no carbohydrates that means you possibly can afford to make use of thighs if the recipe advises.
Chorizo is a very nice choice for low carb meat as its carb quantity is extremely low, containing solely 0.5g of web carbs per ounce. Because the carb content material of the meal itself is so low, the serving suggestion of crusty bread needn’t be averted, nevertheless, you can also make even higher low carb choices with the bread. Choosing crusty bread which is made with flour options similar to almond flour.”
Get the recipe: Spanish stir-fry chicken
Rooster breasts cooked in a wealthy tomato sauce studded with black olives
6. Italian-style rooster with olives
Carbs: 9.3g | Energy: 301 | Fats: 11.5g per portion
Alive with Mediterranean flavours, this herby rooster dish with tangy olives has lower than 10g carbs per serving. The average quantity of fats might not swimsuit the keto food regimen – although cooking with butter or olive oil reasonably than a lightweight choice will increase the fats content material. In any other case this dish will work in a low carb consuming plan if you happen to don’t serve with bread, pasta or potatoes – as a substitute, refill on a spinach and tomato salad.
Get the recipe: Italian-style chicken with olives
This protein packed rooster and barley salad at simply 313 energy per serving
7. Heat rooster and barley salad
Carbs: 14.2g | Energy: 313 | Fats: 18.5g per portion
Low in carbs and better in fats, this pretty salad is a good way to make use of leftover rooster, particularly if it’s been roasted. Whereas pearl barley incorporates carbs, it’s additionally a good supply of protein. Think about swapping it for hulled barley, which is a wholesome wholegrain that incorporates extra fats and protein however much less carbs than pearl barley.
Get the recipe: Warm chicken and barley salad
This dish is gentle but filling and best for these hotter summer time months
8. Greek-style stuffed rooster and salad
Carbs: 7.2g | Energy: 342 | Fats: 12.9g per portion
One of many best low carb rooster recipes, that is recent and lightweight, but comfortably filling, and evokes the flavours of the Mediterranean. It’s low in carbs, too, and incorporates a average quantity of fats, which you might improve by including extra feta and olive oil. Serve with keto-friendly veg similar to a lettuce, tomato, and cucumber salad. “Spinach is a improbable addition to any meal, because it is stuffed with iron, calcium, and potassium, all of which assist increase the immune system and cuts the chance of anemia and bones points,” provides Daniel.
Get the recipe: Greek-style stuffed chicken and salad
Joe Wicks’ sage butter rooster is served with a beneficiant serving to of lemon flavoured greens
9. Joe Wicks’ sage butter rooster with lemony spring greens
Carbs: 16.1g | Energy: 778 | Fats: 54.1g per portion
This hearty, filling low carb rooster recipe by Joe Wicks is the proper choice for Ketogenic dieters. Tender rooster breast coated in garlic, chilli, and lemon flavouring. The peas and asparagus will not be solely full of dietary well being advantages however add to your five-a-day depend too making this an incredible selection for all.
Get the recipe: Joe Wicks’ sage butter chicken with lemony spring greens
A speedy midweek choice that’s low carb and has loads of flavour too
10. Rooster with black bean sauce
Carbs: 11.5 | Energy: 389 | Fats: 19.2g per portion
This low carb, excessive protein dish is a scrumptious mixture of rooster, cashew nuts, and fibre-rich, keto-happy broccoli that’s appropriate for each keto and low carb consuming. The Bella Verde broccoli used on this dish just isn’t solely best for keto dieters but it surely’s additionally labeled a superfood. It’s full of well being advantages because it incorporates vitamin C, B, foliate acid to call just a few. So as to add extra fats, use skin-on rooster fillets.
Get the recipe: Chicken with black bean sauce
Hearty spring rooster tray bake full of rooster thighs and infused with lemon
11. Spring rooster tray bake with inexperienced greens
Carbs: 14.5g | Energy: 270 | Fats: 15.8g per portion
This lemon-infused dish is simple to make and even simpler to eat. Furthermore, the skin-on rooster thighs present protein and additional fats, whereas the nutritious inexperienced veg will up your vitamin and mineral consumption. To make it extra keto-friendly substitute starchy sugar snap peas for extra broccoli and ditch the aspect of recent potatoes.
Get the recipe: Spring chicken tray bake with green vegetables
It’s laborious to imagine that this gradual cooked French rooster casserole is low carb
12. French rooster casserole
Carbs: 10.7g | Energy: 554 | Fats: 33.5g per portion
This rooster casserole qualifies as keto due to its low carb, excessive fats composition. A variation on that Gallic basic coq au vin, it’s a moreish medley of butter, rooster, and bacon lardons plus keto-friendly mushrooms and rooster inventory.
“Because the recipe explains, there are options which may be made to make the meal even more healthy. Choosing leaner and skinless rooster will significantly scale back the quantity of carb and saturated fats within the meal. For keto dieters, the usage of crème fraiche and bacon will add to the fat and protein necessities.” says Daniel.
Get the recipe: French chicken casserole
This scrumptious soup is bursting with flavour and is simply 191 energy per portion
13. Rooster tom yum soup
Carbs: 5.1g | Energy: 191 | Fats: 5.4g per portion
As this dish is full of protein due to the rooster, it’s not only a lunch choice. This Thai soup is aromatic and spicey made with recent crimson chillies, lime leaves, and tom yum paste. It is a nice low calorie recipe too at simply 191 energy per portion. It takes simply three steps to make this soup.
Get the recipe: Chicken tom yum soup
Take the pores and skin off these thighs to make this dish much more in carbs and fats
14. Farmhouse rooster braise
Carbs: 6.7g | Energy: 477 | Fats: 37.4g per portion
That is one in every of our best low carb rooster recipes – stuffed with fats, protein and veg. To make it extra appropriate for keto, you might strive changing among the carrots and leeks (which comprise a good quantity of carbs) with broccoli and celery. Daniel provides; “Whereas this recipe states utilizing skin-on rooster thighs, health-conscious eaters are capable of merely modify the recipe to incorporate skinless rooster fillets as a substitute, which can nonetheless present most flavour whereas lowering the variety of carbs.”
Get the recipe: Farmhouse chicken braise
Swap the basic takeaway choice for a low carb model as a substitute
15. Rooster bhuna
Carbs: 12.9g | Energy: 329 | Fats: 19.2g per portion
Eat this with out the same old rice or bread aspect dishes and preserve the pores and skin on while you prepare dinner the rooster thighs and also you’ve acquired your self a deliciously spicy keto-style recipe. “This recipe is the proper different to ordering a takeaway, because it is stuffed with flavour but could be a wholesome meal. Tomatoes and onions are full of vitamins and style scrumptious, and skinless rooster thighs supply the tender style of thigh with out the excessive in saturated fats pores and skin,” provides Daniel.
Get the recipe: Chicken bhuna
Easy but bursting with flavour, crunch and are filling too
16. Cornflake rooster dippers
Carbs: 6.3g | Energy: 61 | Fats: 2.4g per portion
A portion of those mouthwatering goujons are low in carbs but in addition low in fats, which makes them good for a low carb food regimen however too low in fats for the keto. To extend the fats on this dish serve with a big pile of greens drizzled with olive oil French dressing. Or serve this dish with a freshly made salad (with out the dressing) and luxuriate in because the low carb choice that it’s.
Get the recipe: Cornflake chicken dippers
This mouthwatering curry is bursting with flavour and is ideal served merely as it’s
17. Bushy Bikers’ Thai rooster and coconut curry
Carbs: 20.4g | Energy: 339 | Fats: 13.5g per portion
This flavoursome curry by the Bushy Bikers is one in every of our favorite low carb rooster recipes. The creamy coconut milk and curry paste work wonders collectively to make one mouthwatering dinner. As this dish is so scrumptious it doesn’t have to be served with rice or bread for dipping, which retains the carbs low.
Get the recipe: Hairy Bikers’ Thai chicken and coconut curry
Jamie Olivers 5 ingredient rooster traybake is the proper low carb choice for the entire household
18. Jamie Oliver’s 5 ingredient harissa rooster traybake
Carbs: 13.9g | Energy: 297 | Fats: 11.4g per portion
Jamie Oliver’s 5 ingredient harissa rooster traybake is not only for low carb dieters however is a good healthful household meal too. At simply 13.9g of carbs per serving and 297 energy per portion, it is a reasonably gentle choice for Sunday lunch. The blended peppers, recent mint, rose harissa and crimson onion actually make this dish.
Get the recipe: Jamie Oliver’s 5 ingredient harissa chicken traybake
One in all our hottest low carb rooster recipes on website
19. Hunter’s rooster
Carbs: 15g | Energy: 545 | Fats: 29g per portion
A quintessential keto rooster recipe, this meaty marvel is a protein feast of rooster and pancetta smothered in cheese and BBQ sauce. It’s served with a crunchy selfmade coleslaw too, for added vitamin. Because it’s so flavoursome, you gained’t miss the choice of serving with a aspect of potatoes or chips.
Get the recipe: Hunter’s chicken
A deal with choice full of protein you could bask in over the weekend
20. Rooster, leek, and Cheddar bake
Carbs: 10.4g | Energy: 451 | Fats: 22.7g per portion
This low carb rooster recipe is definitely low in carbs however slightly increased in calorie and fats content material. The wealthy tacky sauce actually transforms all of the veggies hidden on this bake together with tangy leeks. This recipe suggests utilizing rooster breasts, that are a lot decrease in fats and energy than thighs or wings.
Get the recipe: Chicken, leek and Cheddar bake
Succulent rooster cooked in a wealthy, fragrant butter sauce
21. Gordon Ramsay’s butter rooster
Carbs: 14.3g | Energy: 699 | Fats: 41.8g per portion
“This butter rooster recipe is a good different to ordering a takeaway curry, as the quantity of oil used is minimal and solely reserved for brushing the rooster items. Oil in small quantities is necessary when making low carb rooster recipes, as while you minimise your consumption of carbs you’ll want to ensure that your protein and fats ranges are affordable too. Vegetable oil, particularly, is labelled as ‘heart-healthy’ as they comprise fatty acid which is linked to maintaining your coronary heart wholesome.” feedback nutritionist Daniel Harris.
Get the recipe: Gordon Ramsay’s butter chicken
A hearty household meal that’s underneath 10g of carbs per portion
22. Rooster casserole
Carbs: 7.4g | Energy: 858 | Fats: 54.8g per portion
Keto dieters can even take pleasure in this hearty but low carb rooster recipe. Excessive in fats however very low in carbs, it’s a easy, low cost dish enriched with rooster, bacon, butter, and inventory. This dish is full of zero-carb and calorie mushrooms and celery. The sprint of double cream makes this casserole additional indulgent.
Get the recipe: Chicken casserole
One other low carb basic from celeb chef Joe Wicks
23. Joe Wicks’ almond butter satay rooster with Asian slaw
Carbs: 13.5g | Energy: 673 | Fats: 41.6g per portion
Joe Wicks’ almond butter satay rooster with Asian slaw recipe is as scrumptious because it sounds. Made with skinless, boneless rooster thighs coated in a crisp, satay sauce made with almond butter. The Asian slaw is a good, low carb aspect choice because it’s made with crimson cabbage, carrot, and a handful of coriander. Garnish with chilli and sesame seeds earlier than serving.
Get the recipe: Joe Wicks’ almond butter satay chicken with Asian slaw
This low carb rooster souvlaki is so easy to make at dwelling
24. Rooster souvlaki
Carbs: 9.2g | Energy: 289 | Fats: 13g per portion
Decrease in fats than a few of our earlier recipes, this Mediterranean-style dish could also be higher suited to individuals on a low carb food regimen reasonably than the keto. The rooster is lovingly marinated in herbs and citrus, leading to tremendous succulent rooster. Serve with a salad of roasted veg, avocado, feta, cucumber, rocket, and a big dollop of Greek yogurt. Keep away from the bread.
“One other perk of this recipe is the tactic of cooking. Grilled meats particularly have a a lot much less fats content material as fats drips off because the meals cooks, versus frying which makes use of cooking oils. Grilled meals even have a decrease calorie content material than fried items.” says nutritionist, Daniel.
Get the recipe: Chicken souvlaki
Regardless of being topped with creamy mozzarella this rooster dish is a good low carb choice
25. Fast crispy mozzarella rooster
Carbs: 16g | Energy: 564 | Fats: 29.6g per portion
It’s laborious to imagine that that is a part of our low carb rooster recipes assortment. Rooster breasts coated in an Italian-herb infused tomato sauce topped with melting mozzarella. The wealthy, candy cherry tomatoes and sharp shallots add loads of flavour to this dish. Prep this dish in simply 10 minutes.
Get the recipe: Quick crispy mozzarella chicken
These mouthwatering harissa pulled rooster wraps are excellent for sharing
26. Harissa pulled rooster with feta yogurt slaw
Carbs: 7g | Energy: 241 | Fats: 10g per portion
As an alternative of pulled pork, have a go at pulled rooster, which is marinated then cooked in fragrant harissa and served with a coleslaw smothered in feta yogurt. Whereas the picture exhibits tortillas if you wish to preserve this recipe low carb keep away from bread or any potatoes or rice. Serve with a spinach and lettuce inexperienced salad as a substitute for one in every of our tastiest low carb rooster recipes.
Daniel provides; “Though it might appear that feta is probably an unhealthy meals, feta really has quite a few well being advantages. Feta is a good supply of calcium and protein and is decrease in fats than many different kinds of cheese. Equally, Greek yogurt is confirmed to comprise potassium which improves bone well being, but in addition can scale back your urge for food and starvation, whereas bettering intestine well being.”
Get the recipe: Harissa pulled chicken with feta yogurt slaw
A portion of this stuffed rooster breast is simply 1.1g carbs per serving
27. Creamy stuffed rooster breast
Carbs: 1.1g | Energy: 351 | Fats: 18g per portion
One in all our favorite low carb rooster recipes, this creamy stuffed rooster incorporates barely any carbs, however a beneficiant quantity of fats and protein. It’s creamy, it’s chickeny and it’s stuffed with flavour. Serve with keto-friendly inexperienced beans however keep away from serving with potatoes, pasta or rice.
Get the recipe: Creamy stuffed chicken breast
