Chicken and dumplings is a classic comfort food dish that combines tender pieces of chicken with soft, fluffy dumplings in a savory broth. Traditionally, the dumplings are made with flour, which is high in carbohydrates. This recipe adapts the traditional dish to fit a keto (low-carb, high-fat) diet, maintaining the comforting essence while making it suitable for those following a ketogenic lifestyle.
Importance of Keto-Friendly Alternatives
Keto-friendly alternatives are essential for individuals who follow a ketogenic diet to manage their weight, blood sugar levels, or overall health. This diet focuses on reducing carbohydrate intake and increasing healthy fats, which can be challenging when trying to enjoy traditional comfort foods. By creating keto versions of beloved dishes, like chicken and dumplings, people can adhere to their dietary preferences without feeling deprived.
Overview of Nutritional Benefits
This keto chicken and dumplings recipe is not only low in carbs but also rich in healthy fats and protein. The chicken provides a good source of lean protein, essential for muscle maintenance and overall health. The use of almond flour or coconut flour for the dumplings ensures a low-carb count while adding beneficial nutrients like fiber and healthy fats. Additionally, the broth is packed with vitamins and minerals, making this dish both nourishing and satisfying.
Ingredients
List of Chicken and Broth Ingredients
Chicken:2 lbs boneless, skinless chicken breasts or thighs
1 tablespoon olive oil or butter
Broth: 6 cups chicken broth (preferably homemade or low-sodium)
1 medium onion, diced
2 cloves garlic, minced
2 medium carrots, sliced (optional for strict keto)
2 celery stalks, sliced
1 teaspoon dried thyme
1 teaspoon dried rosemary
1 bay leaf
Salt and pepper to taste
List of Dumpling Ingredients
1 cup almond flour
1/4 cup coconut flour
1 teaspoon baking powder
1/2 teaspoon salt
1/2 teaspoon garlic powder (optional)
1/2 teaspoon onion powder (optional)
2 large eggs
1/4 cup heavy cream
2 tablespoons melted butter
Optional Ingredients for Added Flavor
1/2 teaspoon paprika
1/2 teaspoon dried parsley
1/4 teaspoon ground black pepper
1/4 cup grated Parmesan cheese
Fresh herbs (such as parsley or dill) for garnish
A splash of lemon juice for a touch of acidity
These ingredients will create a rich, flavorful, and satisfying keto chicken and dumplings dish that adheres to low-carb dietary needs while maintaining the comforting essence of the traditional recipe.
.png)
Preparing the Chicken and Broth
1. Ingredients Preparation
Chicken:Rinse and pat dry the chicken breasts or thighs.
Season the chicken lightly with salt and pepper.
Vegetables:Dice the onion.
Mince the garlic.
Slice the carrots and celery.
2. Cooking the Chicken
Sauté the Chicken:
In a large pot or Dutch oven, heat 1 tablespoon of olive oil or butter over medium-high heat.
Add the seasoned chicken breasts or thighs to the pot.
Cook the chicken until browned on both sides, about 4-5 minutes per side.
Remove the chicken from the pot and set aside.
3. Preparing the Broth
Sauté the Vegetables:
In the same pot, add the diced onion, minced garlic, sliced carrots, and sliced celery.
Sauté until the vegetables are softened, about 5-7 minutes.
Add the Broth and Spices:
Pour in 6 cups of chicken broth.
Add 1 teaspoon each of dried thyme and dried rosemary.
Add 1 bay leaf.
Season with salt and pepper to taste.
Stir to combine.
Cook the Chicken in the Broth:
Return the browned chicken to the pot.
Bring the mixture to a boil, then reduce the heat to low and let it simmer.
Cover the pot and simmer until the chicken is cooked through and tender, about 25-30 minutes.
Shred the Chicken:
Once the chicken is cooked, remove it from the pot.
Using two forks, shred the chicken into bite-sized pieces.
Return the shredded chicken to the pot and stir to combine.
At this point, your chicken and broth base should be rich, flavorful, and ready for the addition of keto-friendly dumplings.
Making the Dumplings
Ingredients Preparation
Measure out 1 cup of almond flour and 1/4 cup of coconut flour.
Gather 1 teaspoon baking powder, 1/2 teaspoon salt, 1/2 teaspoon garlic powder (optional), and 1/2 teaspoon onion powder (optional).
Crack 2 large eggs into a bowl.
Measure 1/4 cup of heavy cream and 2 tablespoons of melted butter.
Mixing the Dough
Combine Dry Ingredients:
In a medium bowl, mix together the almond flour, coconut flour, baking powder, salt, garlic powder, and onion powder.
Add Wet Ingredients:
In a separate bowl, whisk together the eggs, heavy cream, and melted butter.
Combine Wet and Dry Ingredients:
Pour the wet ingredients into the dry ingredients.
Stir until a dough forms. The mixture should be thick and slightly sticky.
Shaping the Dumplings
Form the Dumplings:
Using a tablespoon or a small cookie scoop, scoop out small portions of the dough.
Roll each portion into a ball with your hands if desired.
The dumplings should be roughly 1-2 inches in diameter.
Combining and Cooking
Adding Dumplings to the Broth
Prepare the Pot:Ensure the broth is at a simmer (not a rolling boil) to avoid breaking apart the dumplings.
Add the Dumplings:Gently drop the shaped dumplings into the simmering broth.
Space them evenly to prevent sticking.
Cooking Time and Temperature
Cook the Dumplings:Cover the pot and let the dumplings cook for 15-20 minutes.
The dumplings should puff up slightly and become firm to the touch.
Check to ensure they are cooked through by inserting a toothpick or knife into a dumpling; it should come out clean.
.png)
Final Touches and Garnishing
Taste and Adjust Seasonings:Taste the broth and adjust the seasoning with additional salt and pepper if needed.
For added flavor, stir in 1/2 teaspoon of paprika, 1/2 teaspoon of dried parsley, and 1/4 teaspoon of ground black pepper, if desired.
Garnish:Garnish with fresh herbs such as chopped parsley or dill.
Add a splash of lemon juice for a touch of acidity if desired.
Serve:Ladle the chicken, dumplings, and broth into bowls.
Serve hot and enjoy your keto-friendly chicken and dumplings.
This method ensures a flavorful, satisfying dish that fits within a ketogenic diet, allowing you to enjoy a comforting classic without the extra carbs.
Tips and Tricks
How to Ensure Dumplings Are Fluffy and Not Dense
Use Fresh Baking Powder:Ensure your baking powder is fresh and not expired. Fresh baking powder helps the dumplings rise and stay fluffy.
Don’t Overmix the Dough:Mix the dough until the ingredients are just combined. Overmixing can make the dumplings dense and tough.
Let the Dough Rest:Allow the dough to rest for a few minutes before shaping the dumplings. This helps the flours hydrate and results in a better texture.
Maintain a Gentle Simmer:Keep the broth at a gentle simmer rather than a rolling boil. A high heat can cause the dumplings to break apart and become dense.
Cover While Cooking:Cover the pot while cooking the dumplings. This traps steam and helps the dumplings cook through evenly and stay light.
Adjusting Flavors to Taste
Season the Broth:Taste the broth before adding the dumplings and adjust the seasoning as needed. Add more salt, pepper, or herbs to enhance the flavor.
Customize the Dumpling Dough:Add spices or herbs to the dumpling dough. For example, a pinch of paprika, dried parsley, or grated Parmesan cheese can add extra flavor.
Add Vegetables:If you’re not strictly keto, adding more vegetables like mushrooms, bell peppers, or zucchini can enhance the dish’s flavor and nutritional value.
Use Fresh Herbs:Fresh herbs such as parsley, dill, or thyme can be added at the end of cooking for a burst of fresh flavor.
Lemon Juice or Vinegar:A splash of lemon juice or a teaspoon of apple cider vinegar can brighten the flavors of the dish.
Storage and Reheating Tips
Storage:Store leftovers in an airtight container in the refrigerator for up to 3-4 days.
If you plan to freeze the dish, it’s best to freeze the chicken and broth separately from the dumplings. The dumplings can be added fresh when reheating.
Reheating:Reheat on the stovetop over low to medium heat until warmed through. Avoid boiling to prevent the dumplings from becoming mushy.
If reheating in the microwave, do so in short intervals and stir in between to ensure even heating.
Freezing:For freezing, let the chicken and broth cool completely before transferring to a freezer-safe container. Freeze for up to 2-3 months.
When ready to serve, thaw in the refrigerator overnight and reheat on the stovetop. Freshly prepare the dumplings and add them to the reheated broth.
By following these tips and tricks, you can ensure your keto chicken and dumplings are flavorful, fluffy, and perfectly satisfying every time.
Variations and Substitutions
Alternative Ingredients for Dietary Restrictions
Dairy-Free Options:Replace heavy cream with full-fat coconut milk or a dairy-free cream alternative.
Use dairy-free butter or coconut oil instead of butter.
Nut-Free Options:Instead of almond flour, use sunflower seed flour, sesame seed flour, or a combination of coconut flour and tapioca flour (adjust ratios as needed for texture).
Egg-Free Options:Substitute each egg with a flax egg (1 tablespoon ground flaxseed meal + 3 tablespoons water per egg) or a commercial egg replacer.
Vegetarian/Vegan Options:Substitute chicken with tofu or tempeh for protein, and use vegetable broth instead of chicken broth.
Add more vegetables like spinach, kale, or mushrooms for additional texture and flavor.
Low FODMAP Options:Omit onion and garlic, or use garlic-infused oil for a subtle garlic flavor without the FODMAPs.
Choose low FODMAP vegetables like bell peppers, zucchini, or green beans.
Flavor Variations
Herb-infused Dumplings:Add chopped fresh herbs like parsley, chives, or basil to the dumpling dough for a burst of herbaceous flavor.
Spicy Kick:Mix in a pinch of cayenne pepper or red pepper flakes to the broth for a spicy twist.
Creamy Variation:Stir in a dollop of cream cheese or sour cream to the broth for added creaminess.
Lemon and Herb:Add freshly grated lemon zest and chopped fresh dill to the broth for a bright, refreshing flavor profile.
Curry Twist:Incorporate curry powder or garam masala into the broth for a fragrant and exotic variation.
Cheesy Option:Stir in grated Parmesan cheese or nutritional yeast into the dumpling dough for a cheesy flavor.
Mushroom and Herb:Sauté mushrooms with the vegetables and add dried or fresh herbs like thyme or sage to the broth for a hearty, earthy taste.
These variations and substitutions allow you to customize your keto chicken and dumplings according to dietary preferences and flavor preferences, ensuring a delicious and satisfying meal every time.
Recap of the Recipe
In this keto chicken and dumplings recipe, we've transformed a beloved comfort food into a low-carb, high-fat dish that's both delicious and satisfying. Here’s a quick recap of how to make it:
Prepare the Chicken and Broth: Start by sautéing chicken until browned, then simmer it with vegetables, herbs, and broth until tender.
Make the Dumplings: Mix almond flour, coconut flour, eggs, cream, and butter into a dough. Shape into dumplings and add to the simmering broth.
Cook and Serve: Let the dumplings cook until fluffy and cooked through. Adjust seasoning, garnish with fresh herbs, and serve hot.
.png)
Encouragement to Try and Share Feedback
We encourage you to give this keto chicken and dumplings recipe a try! It’s a comforting dish that fits well with a keto lifestyle, providing you with nourishing ingredients and rich flavors without the excess carbs.
If you do try this recipe, we'd love to hear your feedback! Share your experience with friends and family, and feel free to experiment with different variations or substitutions to suit your tastes and dietary needs.
Enjoy your delicious keto chicken and dumplings, and happy cooking!