Keto Chicken and Dumplings

The rotisserie chicken shortcut

I use rotisserie chicken most of the time, but when I’m starting from scratch, I always go with chicken thighs over breasts. Thighs hold their moisture through the simmer because they have more fat in the tissue. Breasts tend to dry out and get stringy, especially in a soup that cooks for 20-30 minutes.

If you’re using raw chicken, cook it in the stockpot first before adding vegetables. I brown the thighs for about 3-4 minutes per side, then shred them right in the pot. It adds another layer of flavor to the broth. You can also use leftover chicken from a chicken pot pie casserole if you have some in the fridge.

On a keto diet, fattier cuts of meat keep you full and satisfied longer, which is why I default to thighs for almost every chicken recipe I make.

Why I use bone broth

I use bone broth instead of regular stock because you can taste the difference. Bone broth simmers for hours, pulling collagen and minerals from the bones. The result is a richer, thicker base that gives this soup its body without needing flour or starch as a thickener.

You’ll find chicken bone broth at most grocery stores now. I keep a few cartons in my pantry at all times. Regular chicken stock works if that’s what you have, but the soup won’t have the same depth. The gelatin in a good bone broth makes the soup almost gel when it cools in the fridge, and when you reheat it, all that body comes right back.

Low carb almond flour dumplings

The dumplings are where I spent the most time testing. The base is almond flour mixed with unflavored whey protein powder, baking powder, xanthan gum, and a pinch of onion powder. The whey protein is not optional. I’ve seen readers try collagen peptides and the dumplings fall apart completely. Whey is what gives them structure and that soft, biscuit-like hold.

Once you add the boiling water, the batter puffs up fast. Wet your hands before rolling the dough into balls or it will stick to everything. I get 6-8 dumplings per batch depending on how big I make them. A reader named Phil found that chilling the dough for 10 minutes before rolling helps them hold their shape in the broth. I’ve started doing this when I have the time and it does make a difference.

Here’s the part most people get wrong: your broth cannot be at a rolling boil when you add the dumplings. I’ve tested this dozens of times across gas and electric stoves. If the broth is too hot, they break apart. Turn your burner to the lowest setting (or pull the pot off the heat entirely if you’re on electric). Cover and let them steam for 10 minutes without lifting the lid. They’ll firm up perfectly.

Slow cooker version

I’ve made this in the slow cooker when I want it ready by dinner without watching the stove. Add all your soup ingredients (chicken, vegetables, broth, seasonings) and cook on low for 4-6 hours. About 30 minutes before serving, prepare the dumplings and drop them on top. Cover and let them steam until set.

The slow cooker version is hands-off, which I appreciate on days when I’m busy with other things. The broth concentrates as it cooks and the chicken gets fall-apart tender. If you like this kind of dump-and-go comfort food, my keto chili uses a similar approach.

Instant Pot version

I’ve also made this in the Instant Pot when I’m short on time. Use the saute function to cook the vegetables (except zucchini) until softened. Add chicken, zucchini, and broth, then drop the prepared dumplings on top.

Pressure cook for 10 minutes, then quick release. The dumplings hold up well under pressure, which surprised me the first time I tried it. The texture is slightly denser than stovetop, but they’re still soft and fluffy inside. If you like pressure cooking, my white chicken chili and lasagna soup both work great in the Instant Pot too.

How to store leftovers

Leftover soup stores well in the refrigerator for 3-5 days in a sealed container. I store the dumplings separately from the broth whenever I can because they absorb liquid as they sit. If you keep them together, the dumplings get soft and the broth thins out. Separating them keeps the texture closer to fresh.

For reheating, I warm the broth on the stove and add the dumplings back in for the last 2-3 minutes. The soup honestly tastes better on day two because the flavors have more time to meld together.

You can freeze the broth base (without dumplings) for up to 3 months. I don’t recommend freezing the dumplings since the almond flour texture gets grainy after thawing. My approach is to freeze just the broth with chicken and vegetables, then make a fresh batch of dumplings when I reheat. Takes 5 extra minutes and the result is much better.