Keto Chicken Patties Recipe
Introduction
In the realm of ketogenic cooking, the focus is on high-fat, moderate-protein, and low-carbohydrate meals. One popular dish that can be easily adapted to fit a keto lifestyle is chicken patties. These delicious, savory bites are not only satisfying but also packed with flavor and nutrients, making them a perfect choice for anyone looking to maintain a low-carb diet. This detailed recipe will guide you through creating keto chicken patties that are both delicious and healthy.
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Nutritional Information
Serving Size: 1 patty (approx. 100g)
Calories: 250
Protein: 22g
Fat: 18g
Carbohydrates: 2g
Fiber: 0g
Net Carbs: 2g
SmartPoints (WW): 6
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Ingredients
For the Chicken Patties:
1 lb (450g) ground chicken: Choose a higher fat content for better flavor.
1/4 cup almond flour: A low-carb alternative to breadcrumbs.
1/4 cup grated Parmesan cheese: Adds flavor and helps bind the patties.
1 large egg: Acts as a binder and provides moisture.
2 cloves garlic, minced: Fresh garlic gives a lovely aroma and flavor.
1/2 teaspoon onion powder: For added depth of flavor.
1/2 teaspoon smoked paprika: Adds a hint of smokiness.
1 teaspoon dried Italian herbs: A blend of oregano, basil, and thyme enhances the taste.
Salt and pepper to taste: Essential seasonings for flavor.
2 tablespoons olive oil or coconut oil: For frying the patties.
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Optional Add-ins:
1/4 cup finely chopped bell peppers: Adds color and crunch.
1/4 cup chopped fresh parsley or cilantro: Fresh herbs elevate the dish.
Preparation Instructions
Step 1: Prepare the Ingredients
Start by gathering all your ingredients. This ensures a smooth cooking process. If you are using fresh herbs or vegetables, make sure to wash and chop them beforehand. The use of ground chicken as the primary protein source keeps the patties tender while also being high in protein.
Step 2: Mix the Patty Mixture
In a large mixing bowl, combine the ground chicken, almond flour, Parmesan cheese, egg, minced garlic, onion powder, smoked paprika, dried Italian herbs, salt, and pepper. If you opted for the optional bell peppers or fresh herbs, add them in as well.
Using your hands, mix the ingredients thoroughly. Make sure that the mixture is well-combined but do not overmix, as this can lead to tougher patties.
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Step 3: Form the Patties
Once the mixture is well combined, divide it into equal portions. Shape each portion into a patty, approximately 1/2 inch thick. This thickness allows for even cooking and ensures they remain juicy.
Step 4: Heat the Oil
In a large skillet, heat the olive or coconut oil over medium heat. Allow the oil to become hot but not smoking. This step is crucial as it helps achieve a nice golden-brown crust on the patties.
Step 5: Cook the Patties
Carefully place the patties in the hot oil, ensuring not to overcrowd the pan. Cook them for about 4-5 minutes on each side, or until they are golden brown and cooked through. You can check for doneness by using a meat thermometer; the internal temperature should reach 165°F (74°C).
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Step 6: Drain and Serve
Once cooked, remove the patties from the skillet and place them on a paper towel-lined plate to absorb excess oil. This step keeps the patties from becoming too greasy.
Serving Suggestions
Keto chicken patties can be served in numerous ways:
With Dipping Sauces: Serve with sugar-free dipping sauces like ranch or homemade aioli.
Over a Salad: Top a fresh salad with the chicken patties for a filling, nutritious meal.
In Lettuce Wraps: For a low-carb sandwich alternative, wrap the patties in large lettuce leaves with avocado and sliced tomatoes.
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With Roasted Vegetables: Pair them with roasted low-carb vegetables like zucchini, cauliflower, or asparagus.
Storage Instructions
To store leftovers, allow the patties to cool completely, then place them in an airtight container. They can be stored in the refrigerator for up to 4 days or frozen for up to 2 months. To reheat, place in the oven or air fryer to maintain their crispness.
Tips for Success
Quality Ingredients: Choose high-quality ground chicken and fresh herbs for the best flavor.
Experiment with Flavors: Feel free to add spices or adjust the herbs according to your preference.
Batch Cooking: These patties freeze well, making them a great option for meal prep. Cook a large batch and freeze individual portions for quick meals.
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Health Benefits
These keto chicken patties not only help in maintaining a low-carb lifestyle but also offer several health benefits. They are rich in protein, which is essential for muscle repair and growth. The use of almond flour instead of traditional breadcrumbs significantly reduces the carbohydrate content, making it suitable for those monitoring their carb intake.
Conclusion
Keto chicken patties are a versatile, nutritious, and satisfying option for anyone following a low-carb diet. With a few simple ingredients and steps, you can create a delightful meal that is both easy to prepare and packed with flavor. Whether enjoyed on their own, in a salad, or as part of a larger meal, these patties are sure to become a staple in your keto cooking repertoire.
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Final Thoughts
Incorporating recipes like these into your meal planning can make your keto journey enjoyable and delicious. By understanding the nutritional aspects and benefits, you’re not just cooking; you’re nourishing your body with wholesome ingredients. Enjoy your culinary adventure with these keto chicken patties, and don’t hesitate to get creative with flavors and pairings!
- Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE