These keto chicken and dumplings are just as good as traditional chicken and dumplings, without all the extra carbs! This recipe is total comfort food, and it’s they’re ready in under an hour in one skillet.
This recipe is built off some low carb and gluten free pantry staples. It’s absolutely delicious, and a major comfort food win! If you’re craving one of your favorite meals you used to eat before going low carb, this is it.
Feel free to skip to the recipe card if you’re ready to get right into it. We do cover common questions, tips, and tricks in the body of this post to keep reading if you’re wondering something!
How to Make Keto Chicken and Dumplings:
Cook The Chicken:
Heat a cast iron skillet over medium heat. Season chicken breasts with salt and pepper. Add olive oil to the skillet, then add in chicken breasts and brown on both sides. About 3-4 minutes per side.
Remove from the skillet, then shred or cut into bite sized pieces. Set aside.
Cook The Vegetables:
Add butter to the skillet, along with onions, carrots, and celery. Season with a pinch of salt and cook until vegetables are softened. About 5-7 minutes.
Add The Seasonings and Aromatics:
After vegetables are softened, add in garlic, Italian seasoning, black pepper, lemon zest and xanthan gum. Stir to combine, and cook until garlic is fragrant, about 30 seconds.
Add The Liquids and Simmer:
Add the chicken broth, lemon juice, minced parsley and chicken. Gently simmer for about 20 minutes while you prepare the dumplings.
To Make The Keto Dumplings:
In a separate large mixing bowl, combine almond flour, whey protein isolate, Xanthan gum, baking powder, dried seasonings, salt and pepper. Whisk together until well combined.
Add in egg, and melted butter.
Stir to form a dough, then roll into balls.
To Finish The Dish:
Drop the dumplings into the soup along with the heavy cream (if using), then gently simmer, covered for 15 minutes.
Serve with fresh parsley and cracked pepper. Enjoy!
How To Add More Protein To This Dish:
A really easy way to add more protein to this dish is with chicken bone broth! It generally has between 9-13 grams of protein per every 1 cup, just depending on the brand. We’ve linked our favorite brand here.
How To Know When You’re Dumplings Are Done?
You will know when your dumplings are done after they increase in size after simmering for about 15 minutes. The size should roughly double. The final test comes from inserting a toothpick into the center of a dumpling. If the toothpick comes out clean, your chicken and dumplings are done.
How Many Net Carbs Are In This Dish?
There are 11 net carbs per serving in this low carb chicken and dumplings recipe. While this dish is a little on the higher end of carbs for keto, it still totally works, especially since this is a main course.
Here’s a few tips for lowering the carbs even further:
- Use garlic powder and onion powder in place of the real garlic and onion.
- Use less fresh onion or garlic.
- Skip the carrots.
- You can also reduce all of the dry seasonings in this dish, but they add a pretty small amount of carbs!
How To Make This Dish In The Instant Pot:
Follow all of the same instructions as above using the sauté function on your instant pot. You will want to leave the heavy cream out until the very end, however. When high pressure builds in your instant pot, the contents get extremely hot.
You don’t want your cream to get too hot or overheat. Overheating your heavy cream will cause the mixture to curdle. No one wants that!
Can I Make This Keto Chicken and Dumplings Dairy Free?
At this time, we’re not sure how to go about making this dish dairy free. The main reason for that is we don’t currently have a good substitute for the whey protein isolate we use.
We suppose you could omit it, and substitute with an equal amount of almond flour (again – we haven’t tried this ourselves, so proceed with caution!)
You would then substitute butter used for oil, or vegan butter.
Lastly, just omit the heavy cream option, and you’re good to go! Let us know how this turns out if you try it.
More Recipes To Try:
- Cajun Chicken Alfredo
- Steak and Seafood Skillet with Creamy Parmesan Sauce
- Keto Eggplant Milanese
- Chicken and Butternut Squash Skillet with Creamy Parmesan Sauce
- Keto Cabbage Roll Soup
Need more ideas? Be sure to check out this massive list of over 85+ low carb and keto friendly recipes on our site!
Curious as to how we are using lemon juice in our cast iron skillet? Check out our cast iron care and cleaning guide here!
Shop This Recipe:
Want to get supplies for this recipe or shop our keto kitchen or pantry? We’ve linked our favorites above and right here in our Amazon Store!
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Until Next Time,
Briana & Chamere
Keto Chicken and Dumplings (Gluten Free)
For the soup or gravy:
- 1 pound chicken breasts
- 2 tablespoons olive oil
- 2 teaspoons kosher salt, divided
- 1 teaspoon black pepper
- 4 tablespoons unsalted butter
- 1 small yellow onion, diced
- 1 stalk celery, diced
- 1 medium carrot, peeled and diced
- 4 cloves garlic, minced
- 1/2 whole lemon, juice and zest of (optional)
- 1 teaspoon Italian seasoning
- 1 teaspoon xanthan gum, optional to thicken the gravy/soup
- 1 tablespoon fresh parsley, minced (optional)
- 3.5 cups chicken broth
- 1/2 cup heavy cream, optional (can sub more chicken stock)
For the dumplings:
- 1 cup blanched almond flour
- 30 grams unflavored whey protein isolate (about 1 scoop)
- 1.5 teaspoons baking powder
- 1/2 teaspoon xanthan gum (holds the dumplings together)
- 1 teaspoon Italian seasoning
- 1/2 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- 2 tablespoons unsalted butter, melted and cooled
- 1 whole egg
- Heat a cast iron skillet over medium heat. Season chicken breasts with salt and pepper. Add olive oil to the skillet, then add in chicken breasts and brown on both sides. About 3-4 minutes per side. Remove from the skillet, then shred or cut into bite sized pieces. Set aside.
- Add butter to the skillet, along with onions, carrots, and celery. Season with a pinch of salt and cook until vegetables are softened. About 5-7 minutes. Stir in xanthan gum to thicken.
- After vegetables are softened, add in garlic, Italian seasoning, black pepper and lemon zest. Cook until garlic is fragrant, about 30 seconds.
- Add the chicken broth, lemon juice, minced parsley and chicken. Gently simmer for about 20 minutes while you prepare the dumplings.
- In a separate bowl, combine almond flour, whey protein isolate, Xanthan gum, baking powder, dried seasonings, salt and pepper. Whisk to combine, then add in the egg and melted and cooled butter. Stir to form a dough, then roll into balls. Drop the dumplings into the soup, along with heavy cream (if using) then gently simmer, covered for 15 minutes.
- Serve with fresh parsley and black pepper. Enjoy!
- This will save for about 5 days in an airtight container in the fridge.
- If you like your chicken and dumplings creamy, add heavy cream. We left it out this time and it’s very delicious even without the cream! You can substitute the heavy cream with more chicken broth or stock.
- Most store bought baking powder is gluten free. You should always double check the ingredients if you are celiac.
- We unfortunately can’t recommend a good substitute for the whey protein at this time.
- To add more protein to this dish, use chicken bone broth instead of chicken broth or stock!
These nutrition facts are provided as a courtesy and are only estimates. We cannot guarantee the accuracy.