Approximately one in three Americans is overweight, and about two of every five are obese. This has led to increases in many adverse health conditions, including type 2 diabetes, cancer, high blood pressure, and cardiovascular disease.
For this reason, individuals are turning to a ketogenic diet. It restricts carbohydrates and focuses on healthy fats, lean meats, and fresh vegetables. Many people have found that it is helpful for combatting inflammation and increasing mental clarity as well.
Like any diet, the challenge is sticking with it. Below are four keto recipes with shredded chicken that can help you do that. Keep reading for healthy, delicious, and easy recipes to add to your meal plan.
1. Quick Shredded Chicken
Having shredded chicken readily available is critical to cutting down on cooking time. You can use this in any of the other recipes on this list. It produces tender, juicy, and not overcooked shredded chicken.
It works well with both chicken thighs and breasts. We prefer the latter for a leaner option that is still tender and tasty.
Ingredients
- 2-3 lbs. of chicken breasts or thighs
- 1/2 cup of water
- 1 tsp of salt
Directions
Add all ingredients to the Instant Pot and set it on “Pressure Cook High.” You can also include paprika, chili powder, or any other seasoning you prefer (depending on what you plan to use the chicken for).
Set the time for 10 minutes. After, do a quick pressure release.
Shred the chicken with a fork and transfer it to a container. It will keep it in your refrigerator for several days.
Note that you can do this recipe with frozen chicken breasts. Increase the cooking time to 18 minutes.
If you do not have an Instant Pot or pressure cooker, you can use a slow cooker as an alternative. Throw all the ingredients (minus the water) in there with some olive oil before you go to bed or first thing in the morning. Set it on low, and you will have perfectly shredded chicken six to eight hours later.
2. White Chili
This is one of our favorite keto recipes with shredded chicken. It is easy to make and freezes well. The pickled shallots are optional but bring a tangy, savory contrast to the dish.
Ingredients
For the chili:
- 1 1/2 lbs. chicken breasts (2-3 breasts), cooked and shredded (see above)
- One medium onion, diced
- 1 bell pepper, diced
- 2 garlic bulbs, diced
- 15 oz can of great northern beans, drained and rinsed
- 15 oz can of fire-roasted tomatoes
- 1 tbsp olive oil
- 1 tbsp of dried oregano
- 2 tsp ground cumin
- 2 tsp salt (or to taste)
- 32 oz of chicken bone broth
For the pickled shallots:
- 1 lime (juiced) or 2 tbs of lime juice
- 1-2 shallots or 1/4 purple onion, sliced thinly
Directions
Mix the ingredients in a bowl to make the pickled shallots. Refrigerate until you are ready to serve.
For the chili, saute the onion, bell pepper, and garlic in olive (or your favorite cooking) oil over medium heat for approximately 10 minutes. Add all the other ingredients. Cook on low in a crock pot for at least a half hour or several hours.
A little heavy cream or milk mixed with keto-friendly flour, such as almond, coconut, or flaxseed meal, thickens the chili. Be sure to do so only in the last 30 minutes of cooking.
Top with fresh cilantro, jalapeno slices, sour cream, shredded cheese, and pickled shallots. For a little more texture, pick up some almond-flour-based or keto-friendly tortillas. Cut them into strips, toss with oil, and bake in the air fryer or oven for a few minutes.
3. Shredded Asian Chicken
For an Asian twist to your keto diet, try this shredded chicken bibimbap-style recipe. It packs a ton of protein and is a great way to get tons of fresh (and raw) vegetables.
Also, you can substitute sesame oil for another type of oil. However, it brings a nice nuttiness to this recipe.
Ingredients
- 1 1/2 lbs. chicken breasts (2-3 breasts), cooked and shredded (see above)
- 1 zucchini, cubed
- 2 garlic bulbs, diced
- 4 oz of white or portobello mushrooms (approximately 1/2 a small package)
- 1 large cucumber, peeled and cubed
- 2 medium carrots, shredded
- 4 large eggs
- 2 tbsp of soy sauce, or to taste
- 1 tbsp of sesame oil
- 1 tbsp of rice wine vinegar
- Salt and pepper, to taste
- Red pepper flakes or chili paste, to taste (optional)
- 1 tbsp of sesame seeds
- 12 oz bag of frozen riced cauliflower
Directions
Saute the zucchini, mushrooms, and garlic in sesame oil for a few minutes. Add the chicken, soy sauce, rice wine vinegar, and spices.
Cook for 10 minutes over low to medium heat until the flavors combine. While it is simmering, fry the eggs in a separate skillet.
Top with fresh cucumber, carrots, fried eggs, and sesame seeds. Serve over steamed or sauteed cauliflower rice.
4. Shredded Chicken Marsala
Chicken marsala is traditionally made with chicken cutlets and flour. This one-pot keto diet rendition is easier to make, and the chicken mixes better with the gravy, eliminating the need for a thickener.
Ingredients
- 1 1/2 lbs. chicken breasts (2-3 breasts), cooked and shredded (see above)
- 2 shallots or 1/2 red onion, diced
- 2 garlic bulbs, diced
- 8 oz of cremini mushrooms (1 small package)
- 1 spaghetti squash
- 2 tbsp of butter
- 1 tsp dried sage
- 1/2 cup of heavy whipping cream
- 1/3 cup dry white wine
- 1/4 cup of chicken broth
- Salt and pepper, to taste
Directions
Cut the spaghetti squash in half lengthwise. Place face down on parchment paper and bake it at 400 degrees for 30 to 40 minutes.
Warm the butter in a pan over medium heat. Add the diced shallots and garlic. Saute for a few minutes, and then add the mushrooms. Saute for another five minutes.
Add the heavy cream, wine, and broth, and deglaze the pan. Add sage, salt, and pepper.
Finally, mix in the shredded chicken and stir to coat. Serve over spaghetti squash.
Get More Keto Recipes With Shredded Chicken
We hope you find these quick and easy keto recipes with shredded chicken helpful. Try them. Low-carb meals do not have to be difficult, and they are a great addition to healthy diets.
At Horine Chiropractic, we embrace a holistic approach to health. This includes coupling chiropractic care with nutrition to combat inflammation and other sources of pain and promote overall wellness. Contact us today to learn more or to schedule an appointment.