Home » Recipes » Diet Type » Keto » Chicken with Onions | Keto-Friendly Dinner Recipe
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Published: June 18, 2019 Last Updated: February 19, 2021
Delicious and easy to prepare, this dish can be adjusted to feed a crowd without breaking your budget.
Feeding a crowd a healthy, filling meal can be a challenge on a budget. Fortunately, recipes such as this hearty Chicken with Onions, allow you the flexibility to stretch your grocery dollars, and create a crowd-pleasing meal. You can make this dish as an elegant course for a large gathering, or a simple stress-free meal for two.
Consider your audience when preparing dinner
You can take several different approaches when making this Chicken with Onions dinner. First, for a healthier option, you can use boneless skinless chicken breast. Second, you can opt for chicken thighs or drumsticks to create a more budget-friendly version when feeding a large crowd. Finally, and best of all, use either option to make this recipe Keto, Whole30, Gluten-Free, and Paleo compliant.
Elevate this dish with layers of flavor from the first marinade to the final garnish
Each step of the cooking process involves another layer. When you combine each layer, you create a complex dish. Here are the layers that take your chicken dinner from tasty to extraordinary.
The first layer, the citrus marinade, sets the flavor “tone” for the dish. The citrus juice in this marinade infuses the chicken with flavor. It also tenderizes the poultry, and improves the texture.
The second layer, the caramelized onions, creates a natural sweetness that is simple yet complex. It’s remarkable how you can transform a dish with the addition of an onion.
The final layer, chicken broth, is another optional way to create more flavor. Simply substitute low-sodium chicken broth when you’re cooking the chicken, instead of water.
There you have it! You now have a chicken dinner with maximum flavor impact, and minimal effort. Your guests will think that you have spent hours in the kitchen, using a complicated recipe. Your secret is safe with me!
Round out your main course with these serving suggestions:
- Serve over steamed rice and roasted or steamed vegetables
- Use riced cauliflower to make the entree keto, Whole30 and paleo friendly
- Serve beside a baked or mashed sweet potato and vegetables
- Add roasted cauliflower and other vegetables to your plate for a low-carb version
Chicken with Onions | Keto-Friendly Dinner Recipe
Here is a delicious and nutritious dinner option, with few carbs and wonderful flavors to tempt even the pickiest of eaters.
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Prep Time 2 hours hours 15 minutes minutes
Cook Time 30 minutes minutes
Total Time 2 hours hours 45 minutes minutes
Yield 6 people
Serving Size 1 chicken breast halve
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Ingredients
- 2 pounds boneless and skinless chicken breast halves
- 5 garlic cloves divided and sliced thin
- 2 onions medium, sliced thin
- 1 teaspoon dried oregano
- 1 tablespoon cilantro fresh, chopped
- 1/2 cup citrus juice orange, lemon, or lime juice, or a mixture
- 1/2 teaspoon black pepper
- 1 teaspoon kosher salt
- 3 tablespoons butter oh Ghee
- 1/3 cup water
- cilantro chopped, for garnish
Instructions
Pat the chicken breast dry and place into a container. In a small bowl, combine 3 cloves garlic, oregano, half the sliced onions, 1 Tablespoon cilantro, citrus juice, salt, and pepper. Rub mixture on all sides of each chicken breast.
Cover and marinate, refrigerated, for 2 hours. Remove chicken and discard marinade.
Melt butter in large skillet, over medium heat. When butter begins to brown; add chicken and cook for 5 minutes.
Turn chicken and cook on other side for 5 minutes, chicken should begin to brown.
Reduce the heat and add remaining sliced onions and 2 cloves sliced garlic to the skillet. Stir, then cover and simmer for 5 minutes over medium-low to medium heat.
Add water, cover and cook for another 10 minutes, or until chicken is cooked through, adding more liquid if needed.
Garnish with finely chopped cilantro, if desired.
Nutrition Information
Serving: 1chicken breast halve | Calories: 324kcal | Carbohydrates: 3g | Protein: 32g | Fat: 20g | Saturated Fat: 8g | Cholesterol: 112mg | Sodium: 473mg | Sugar: 1g |
SmartPoints (Freestyle): 3
Keywords Gluten-Free, High Protein, Keto, Low-Carb, Paleo
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FAQs
Onions. Onions are a pungent, nutritious vegetable. Although they're fairly high in carbs by weight, people usually consume them in small amounts because of their robust flavor. A half-cup (58 g) of sliced raw onions contains 5 g of carbs, 1 g of which is fiber.
What part of chicken is best for a keto diet? ›
Chicken thighs (with the skin on) are perfect for when you're on the ketogenic diet. The meat is a little richer and fattier than breast meat, plus keeping the skin on ups the fat count.
What onion has the least carbs? ›
Are green onions keto? Yes — in fact, they're the lowest carb onion. You can enjoy 1/4 cup of green onions for 1.8 grams total carbs and 1.2 grams net carbs [*].
How many net carbs are in crack chicken? ›
Keto Crack Chicken In The Crock Pot (1 serving) contains 1g total carbs, 1g net carbs, 23g fat, 30g protein, and 347 calories.
Do cooked onions have a lot of carbs? ›
Carbohydrates make up about 9–10% of both raw and cooked onions. They consist mostly of simple sugars, such as glucose, fructose, and sucrose, as well as fiber. A 3.5-ounce (100-gram) portion contains 9.3 grams of carbs and 1.7 grams of fiber, so the total digestible carb content is 7.6 grams.
How much onions can you eat on keto? ›
Really, if you're spicing up your omelet or any food, putting in ½ cup of diced onions will only result in the addition of less than 3 grams carbs. The typical keto diet allows no more than 20 grams per day.
Can I eat unlimited chicken on keto? ›
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) ...
Can you eat rotisserie chicken on a keto diet? ›
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).
How many eggs a day on a keto diet? ›
It's totally fine and safe to eat up to 6 eggs a day while on the keto diet. You can consume even more eggs per day occasionally, as long as you make sure that you eat your greens, healthy fats and proteins from other sources.
Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries. If you're unsure whether the keto diet is right for you or how it may affect your health, consider speaking with a dietitian or your healthcare provider.
Can you eat tomatoes on keto? ›
Can you eat tomatoes on the keto diet? "Tomatoes are keto," says Abby Langer, R.D., author of Good Food, Bad Diet. "They're low in carbs, so they fit perfectly into keto." One whole medium tomato contains roughly 5 grams of carbohydrates, of which 1.5 grams are fiber and 3 grams are sugar.
Does Chick Fil A chicken have carbs? ›
Grilled Chicken Sandwich (without bun or sauce): 3g net carbs. Chick-fil-A® Grilled Chicken Club Sandwich (without bun or sauce): 4g net carbs. Grilled Nuggets (8-count): 1g net carbs.
Is fried chicken full of carbs? ›
In addition, fried chicken from restaurants like Kentucky Fried Chicken (KFC) contain about 3–11 g of carbs, depending on the specific cut (5).
Is cream cheese keto? ›
Cream cheese: Cream cheese is very popular in the keto diet. At only 84 calories per 1 ounce serving, it has 1 gram of carbs and 2 grams of protein but packs 8 grams of fat per serving. It can be a keto-friendly snack or meal addition when more fat is needed.
What are the lowest carb vegetables? ›
List of the best low carb vegetables
- Iceberg lettuce. Perhaps one of the most popular — though least nutritious — vegetables, iceberg lettuce has only 2.97 g of carbohydrate per 100 g. ...
- White mushrooms. Mushrooms contain only 3.26 g of carbs per 100 g. ...
- Spinach. ...
- Broccoli. ...
- Zucchini. ...
- Cauliflower. ...
- Asparagus. ...
- Radishes.
Peas, carrots, eggplant, cauliflower, broccoli, onions, lettuce, tomatoes, green beans and red peppers are examples of slow-burning vegetables. Not only are these veggies a good source of energy, but they are also low in calories and high in fiber, potassium, folate and vitamins A and C.
Are sauteed onions low carb? ›
Onions have 7-10 grams of net carbs per 100 grams. In the big scheme of things, this is low, though I would say this is higher than a number of other vegetables. But these sautéed onions are intended as a topping for steak or a sandwich, for example; so, given how little you will be eating, yes, this is Keto friendly.
Are caramelized onions high in carbs? ›
How many carbs are in Caramelized Onion? 1 oz of Caramelized Onion contains 3 g of carbs.
