How To Prepare Keto Chicken Recipes Australia Quick

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Following a keto diet in Australia can be a breeze, especially when it comes to chicken! This versatile protein is naturally low in carbs and brimming with essential nutrients, making it a perfect fit for the ketogenic lifestyle.

This article equips you with everything you need to create delicious and satisfying keto chicken dishes at home. We’ll delve into readily available Aussie ingredients, easy-to-follow directions, and the nutritional breakdown of each recipe. So, buckle up and get ready to discover a world of keto chicken delights Down Under!

Keto chicken recipes
Keto chicken recipes

The Ketogenic Lowdown for Chicken Lovers

The keto diet prioritizes healthy fats and protein while drastically reducing carbohydrate intake. This metabolic shift throws your body into a state called ketosis, where it burns fat for fuel instead of glucose (derived from carbs). The result? Weight loss, improved blood sugar control, and a feeling of sustained energy.

Chicken, a staple protein source in Aussie kitchens, aligns perfectly with the keto approach. It’s lean, packed with protein, and incredibly versatile.

Australian Keto Chicken Recipe Staples

Here’s a quick rundown of keto-friendly ingredients you’ll likely find at your local Aussie supermarket:

Chicken: Boneless, skinless chicken breasts and thighs are popular choices. However, adventurous cooks can explore using chicken wings or drumsticks for added flavour and fat.

  • Healthy Fats: Embrace the goodness of olive oil, avocado oil, coconut oil, and macadamia oil for cooking and added richness.
  • Non-Starchy Vegetables: Broccoli, cauliflower, asparagus, spinach, and green beans are excellent low-carb options.
  • Cheeses: Cheddar, parmesan, mozzarella, and ricotta add creaminess and flavour while keeping the carb count low.
  • Herbs and Spices: Experiment with garlic, rosemary, thyme, oregano, paprika, and chilli flakes for a taste explosion.
  • Keto-Friendly Sweeteners: Opt for stevia, erythritol, or monk fruit extract if a touch of sweetness is desired.
  • Nut Butters: Unsweetened almond, cashew, or peanut butter can be incorporated in moderation for additional healthy fats.

  • 3 Easy and Enticing Keto Chicken Recipes

    Now, let’s get cooking! Here are three delicious and approachable keto chicken recipes you can whip up in no time:

    1. Cheesy Keto Chicken Bake

    This one-pan wonder is perfect for a busy weeknight dinner.

    Ingredients:

    4 boneless, skinless chicken breasts

  • 1 tbsp olive oil
  • 1 tsp dried oregano
  • ½ tsp garlic powder
  • ¼ tsp onion powder
  • Salt and pepper to taste
  • 1 cup chopped broccoli florets
  • ½ cup shredded cheddar cheese
  • ¼ cup shredded parmesan cheese
  • ½ cup heavy cream

  • Directions:

    1. Preheat oven to 180°C (350°F). Lightly grease a baking dish.
    2. In a small bowl, combine olive oil, oregano, garlic powder, onion powder, salt, and pepper. Rub the spice mixture evenly onto the chicken breasts.
    3. Arrange chicken breasts in the prepared baking dish. Scatter broccoli florets around the chicken.
    4. In a separate bowl, whisk together heavy cream, cheddar cheese, and parmesan cheese. Pour the mixture evenly over the chicken and broccoli.
    5. Bake for 25-30 minutes, or until chicken is cooked through and juices run clear.

    Nutritional Facts (per serving):

    Calories: 450

  • Fat: 35g
  • Protein: 40g
  • Net Carbs: 5g

  • 2. Sun-Dried Tomato Pesto Chicken with Zucchini Noodles

    This vibrant dish is bursting with flavour and perfect for a lighter keto meal.

    Ingredients:

    4 boneless, skinless chicken breasts

  • ⅓ cup pesto (choose a sugar-free variety)
  • ½ cup sun-dried tomatoes (chopped)
  • 2 large zucchinis
  • ¼ cup cherry tomatoes (halved)
  • ¼ cup crumbled feta cheese
  • Salt and pepper to taste

  • Directions:

    1. Preheat oven to 200°C (400°F). Line a baking sheet with parchment paper.
    2. Spread pesto evenly over the chicken breasts. Top with chopped sun-dried tomatoes.
    3. Bake for 20-25 minutes, or until chicken is cooked through.
    4. Meanwhile, using a spiralizer or julienne peeler, create zucchini noodles from the zucchinis. Heat a pan with a drizzle of olive oil and cook the zucchini noodles for 2-3 minutes, or until slightly softened.