11 Keto Chicken Recipes That Will Blow Your Mind [2022] (2024)

FAQs

Can I eat chicken everyday on keto? ›

Meat and poultry

Meat and poultry are considered staple foods on the keto diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and several important minerals. They're also a great source of high quality protein, which may help preserve muscle mass during a very low carb diet ( 18 , 19 , 20).

You can expect there to be 0 grams net carbs in the average rotisserie chicken, making it the perfect staple for your keto diet. Tip: whether you eat the chicken breast, thighs, or legs, make sure to enjoy the skin as well for that added fat!

This is because eating too much protein can kick you out of ketosis, so while most meats are okay in moderation on a keto diet, they shouldn't take over your entire diet regimen, or become your staple food.

Chicken thighs (with the skin on) are perfect for when you're on the ketogenic diet.

The good news is that you can effectively eat as many eggs as you want on a ketogenic diet, as long as they fit your overall calorie and macronutrient requirements. Eggs have a fantastic macro profile nearly identical to the 'ideal' keto ratio.

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.

When following a keto diet, it's important to pay attention to the portion size of the food you eat. While roasted chicken is generally considered a keto-friendly food, the amount you eat can affect your daily macronutrient intake and potentially impact your weight loss progress.

You can eat a variety of salads on keto, as long as they contain healthy fats and proteins and are low in carbs. Egg salad, grilled chicken salad, shrimp salad, cauliflower salad, arugula salad, cucumber salad, antipasto salad, Greek salad, Caprese salad, and spinach salad are just a few keto-friendly salads to enjoy.

If you have decided to follow a ketogenic diet, you should know that the avocado is a fruit you can include in your meals due to its healthy fat content. Avocados contain 5 g Monounsaturated Fat and 1 g Polyunsaturated Fat, making avocados great for a keto diet.

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

Can you eat banana on keto? ›

Bananas. Bananas may be great for muscle recovery, reducing bloat, and calming an upset stomach, but they're on the list of foods you can't eat on the keto diet. With 25g of carbs per 100g serving, bananas are too high in carbs.

Cottage cheese, like ricotta, is not as keto-friendly, and you should limit the amount you eat if you're on a strict keto diet, says Weiss. While cottage cheese is known for its high protein content, it also contains a relatively high amount of carbs and not that much fat, making it a less-than-ideal choice for keto.

Darker cuts like the thigh and drumstick contain higher caloric content than lighter cuts like the breast. Keeping the skin or frying chicken will also add saturated fat. If you're switching out red meat for chicken, you'll want to stick with chicken breast, as it's the healthiest cut of the bird.

The chicken breast is lean and has the most protein by weight, making it ideal for people who want to lose weight, maintain muscle mass and improve recovery. Fattier cuts like the thigh, drumstick and wings have more calories, which make them better for people wanting to build muscle or gain weight.

The keto diet, along with a caloric deficit, may contribute to overall fat loss, including thigh fat. However, spot reduction is not guaranteed. Focus on a well-rounded approach, including diet and exercise. Consult with a nutritionist for personalized advice.

"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) ...

In general, lean sources of protein like chicken can be part of a healthy diet when consumed in moderation. The American Heart Association recommends limiting lean meat, including chicken, to about 6 ounces (170 grams) per day.

If eating a high amount of protein is one of your keto goals, then eat meat everydeay on keto is not hard at all. In fact, you can aim to be eating around 1 gram of protein per kilogram of body weight. For example, if you weigh 80 kilograms, you should be consuming 80 grams of protein each day.