Keto Chicken and Dumplings (Gluten Free)
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.
Servings: 6 servings
Calories: 492kcal
Ingredients
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
- ½ whole lemon, juice and zest of (optional)
- 1 teaspoon Italian seasoning
- ½ teaspoon xanthan gum (optional to thicken the gravy)
- 1 tablespoon fresh parsley, minced (optional)
- 3.5 cups chicken broth
- ½ 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 teaspoon xanthan gum (holds the dumplings together)
- 1 teaspoon Italian seasoning
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder
- 2 tablespoons unsalted butter, melted and cooled
- 1 whole egg
Instructions
- 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.
Notes
- 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!
Nutrition
Calories: 492kcal | Carbohydrates: 15g | Protein: 29g | Fat: 37g | Saturated Fat: 14g | Trans Fat: 1g | Cholesterol: 119mg | Sodium: 1415mg | Potassium: 558mg | Fiber: 4g | Sugar: 4g | Vitamin A: 2481IU | Vitamin C: 5mg | Calcium: 165mg | Iron: 2mg