The Ketogenic diet is the latest in a line of low-carb diet trends taking the country by storm. We spoke about it previously here in our 3-Day Ketogenic Diet Meal Plan post. Whether you’re currently on the diet or interested in getting started, this post is for you. Here are our top nutritionist-approved chicken crockpot recipes that all follow the plan.
“Ketogenic diets require you to eat somewhere between 20-30 grams of net carbs per day. Net carbs are determined by taking the total carbohydrate content and subtracting fiber because fiber is indigestible and thus, can’t be broken down by the body so we like to say that it doesn’t count towards carbohydrate intake,” says Alix Turoff, MS, RD, CDN in New York City.
What does 20-30 grams of carbs look like? Here are some examples:
- 1 Banana has about 21 grams of net carbs
- 1/2 cup brown rice has about 21 grams of net carbs
- 1 slice of bread has about 15 grams of net carbs
You can see how quickly it can add up! “The goal of a Ketogenic diet is to have the body burn ketones for energy rather than glucose,” says Turoff. You’re essentially having your body go from carb burning to fat burning. When you severely restrict your carb intake, your body has no choice but to switch to burning fat.
Chile Lime Chicken Wings
Courtesy of Turoff.
8 oz. Frank’s Red Hot Sauce
3 tbsp. butter
3 tbsp. olive oil
2 tbsp. Worcestershire sauce
2 tsp. dried oregano
2 tsp. onion powder
2 tbsp. fresh lime juice
1 tsp. chili powder
2 tsp. garlic powder
4 lbs. chicken wings
4 tbsp. butter
8 oz. Sriracha Hot Chili Pepper Sauce
- Combine 8-oz. Frank’s Red Hot Sauce, 3 tbsp. butter, 3 tbsp. olive oil, Worcestershire sauce, oregano, onion, fresh lime juice, chili powder and garlic powder in a saucepan over medium heat. Bring mixture to a boil, reduce heat to low and simmer for 5-7 minutes.
- Place chicken wings into slow cooker and pour sauce mixture over wings.
- Cook on High for 2.5 hours.
- Reduce heat to Low and cook 2 hours more.
- Preheat oven to 400 degrees F.
- Grease several baking sheets with butter or olive oil and spread wings onto prepared baking sheets
- Bake in preheated oven until wings are crisp and browned, about 30 minutes.
- Melt 4 tbsp. butter and 8 oz. Sriracha sauce in a small saucepan and simmer until thickened, about 20 minutes.
- Brush sauce onto wings just before serving.
ACV Jerk Chicken
Courtesy of Dany Schaper, R.N. and Weight Loss & Nutrition Expert at The Biostation.
4-6 organic free range chicken breasts
½ cup organic apple cider vinegar
3 garlic cloves
½ cup organic Vidalia onion
2 tsp. fresh thyme
1 tbsp. + 2 tsp. paprika
1 tbsp. pink Himalayan sea salt
2 tsp. white pepper
1 tsp. black pepper
1 tsp. cayenne
1 tsp. nutmeg
- Rinse chicken breasts in water and trim the extra fat.
- Marinate chicken for 2 hours in apple cider vinegar.
- Toss garlic, onion and fresh thyme in a food processor and finely chop, then add the mixture to the slow cooker.
- To create your dry rub, mix paprika, sea salt, white and black pepper, cayenne and nutmeg in a bowl.
- When the chicken is done marinating, place each breast in the bowl of dry rub and rub the spices all over the meat.
- Place chicken in the slow cooker.
- Using a large wooden spoon, gently distribute some of the garlic-onion-thyme mixture over the chicken breasts.
- Cook chicken on medium or low heat (ideally 325°F) for 5-6 hours, or until the breasts are cooked all the way through.
- Remove each chicken breast from the slow cooker using tongs.
Italian Chicken Meatballs
Courtesy of Suzanne Fisher MS, RD, LDN, Nutrition Consultant at Fisher Enterprises.
1/4 cup olive oil
1 leek, sliced, rinsed thoroughly
2 garlic cloves, minced
1/4 cup of chopped Italian parsley
1 tsp. each dried oregano, thyme and basil
2 tsp. salt free seasoning
1 tsp. ground pepper
1/4 tsp. salt
2 large eggs
1 1/2 pounds grass fed ground chicken
- Add sauce to crockpot set on high. Begin to heat while preparing the meatballs.
- Heat 2 tbsp. olive oil in a non-stick pan over medium heat. Place leeks in pan and sauté for 2 to 3 minutes. Add garlic and continue cooking for an additional minute.
- Whip eggs with remaining oil, herbs and seasoning. Add sautéed vegetables. Gently combine mixture with chicken; careful not to over mix.
- Form into 24 balls.
- Add to sauce. Cook on High for 3-4 hrs.
Chicken and Chicharrón
Courtesy of celebrity chef Katsuji Tanabe of Bravo’s Top Chef and owner of Mexikosher restaurants in NYC and LA.
2 boneless skinless chicken thighs
1 bag of pork rinds
3 cloves garlic
2 sliced jalapeños
2 tbsp. fish sauce
2 cups chopped tomatillo
1 cup chopped cilantro
1 cup thin sliced red onion
1/2 cup fresh lime juice
2 cups chicken stock
1 tsp. salt
- In a blender add garlic, jalapeño, fish sauce tomatillo cilantro, blend and set aside.
- Mix the onion with salt and lime juice and let sit for 4 hrs.
- In the slow cooker, sear the chicken and add chicharrón and the sauce
- Cook for 4 hrs. at High then 3 hrs. on Low.
- Serve and add the pickled onions as garnish, with cilantro
Crock Pot Chicken Tikka Masala
Courtesy of Emily V. Galica of Empowered Wellness.
1 1/2 lbs. chicken thighs, bone-in skin-on
1 lb. chicken thighs, boneless/skinless
2 tbsp. olive oil
2 tsp. onion powder
3 cloves garlic, minced
1 in. ginger Root, grated
3 tbsp. tomato paste
5 tsp. garam masala
2 tsp. smoked paprika
4 tsp. kosher salt
10 oz. can diced tomatoes
1 cup heavy cream
1 cup coconut milk (from the carton)
fresh cilantro, chopped (for topping)
1 tsp. Guar Gum
- De-bone chicken on the bone-in chicken thighs. Chop all chicken pieces into bite sized pieces. Make sure to keep the skin on.
- Add chicken to crockpot and grate 1 in. knob of ginger over the top
- Add all dry spices into the crockpot and mix well.
- Add canned diced tomatoes, olive oil, and tomato paste into crock pot, then mix well again.
- Lastly, add 1/2 cup coconut milk and mix together thoroughly. Cook on Low for 6 hours or High for 3 hours.
- Once the crockpot is done, add the remaining coconut milk, heavy cream, and guar gum and mix thoroughly into the chicken. It should help the curry thicken well; serve over cauliflower rice or vegetable of your choice.
Lemon Chicken with Rosemary
Courtesy of Galica.
1 tbsp. olive oil, butter, ghee or coconut oil
4 pds. bone-in skin on chicken thighs
Sea salt and freshly ground black pepper
1/2 cup of your favorite flour (Gluten free use GF flour, grain free peeps use garbanzo bean flour)
3 large yellow onions, halved and thinly sliced
8 carrots, thinly sliced (1/8″ thick)
6 cloves garlic, roughly chopped
3 springs fresh rosemary
1/2 cup fresh lemon juice
3/4 cup chicken broth
1 tsp. lemon zest
1 lemon thinly sliced
- Trim chicken of extra fat, sprinkle generously with salt and pepper and dredge in flour, set aside.
- Slice onions, carrots (carrots should be thin or they won’t cook through, about 1/8″) chop garlic, zest lemons, then squeeze lemon juice, set aside.
- Put butter, ghee, coconut oil or olive oil in pan and set to medium high heat.
- Once the pan and fat are hot, add half the chicken skin side down and brown six minutes per side. Remove and repeat with second batch of chicken.
- Add garlic and onions to pan and sauté until softened and slightly browned (about 8 minutes).
- Add rosemary, a pinch of sea salt and a few turns of pepper.
- Add broth and lemon zest, stir.
- Add chicken, onions, and garlic to crockpot.
- Add lemon juice, scraping browned bits from pan with wooden spoon or silicone spatula. Let juice come to a boil and reduce by half (about 2 minutes).
- Add sliced carrots, and nestle browned chicken on top, then lemon slices.
- Place lid on crockpot and set to slow cook on low for 6 hours.