Keto 7 day meal plan

Keto Chicken and Dumplings

by KetoFocus.com
Nutrition Facts

6

Servings

401

Calories

19.8g

Fat

42.7g

Protein

7.9g

Net Carbs

A low carb favorite comfort food on a cold day is this recipe for Keto Chicken and Dumplings. Made using a few shortcuts, this keto soup recipe comes together in mintues and features big dumplings sitting in nutritious chicken bone broth.

Chicken Soup Ingredients

Dumplings Ingredients

  • 1 cup almond flour
  • 1/2 cup unflavored whey protein powder
  • 1 1/4 teaspoon baking powder
  • 1 teaspoon xanthan gum
  • 1/2 teaspoon salt
  • 1/4 teaspoon onion powder
  • 1/2 cup hot boiling water

Keto Chicken and Dumplings Directions

  • 1
    In a large stockpot, melt butter over medium heat. Add leek, celery, onion and carrots and cook until softened.
    vegetables cooking in a stock pot
  • 2
    Add chicken, zucchini, and chicken broth. Bring to a boil. Once boiling, turn heat to low and simmer. Season with salt and pepper.
    chicken soup simmering on the stove
  • 3
    While the chicken soup is cooking, start making the dumplings. In a small bowl, mix together almond flour, protein powder, baking powder, xanthan gum, salt and onion powder.
    keto dumpling dry ingredients in a bowl
  • 4
    Pour in hot boiling water and stir with a spatula until just combined.
    keto dumpling dough in a bowl
  • 5
    To form the biscuits, it's best to use wet hands to keep the dough from sticking to your hands. Grab a chunk of dough and roll into the ball. Repeat until you have 6-8 dough balls.
    dumpling ball in a hand
  • 6
    Evenly place the dumpling balls on top of the chicken soup. Cover and let simmer on low for 10 minutes. Remove from heat and serve.
    dumplings sitting in the chicken soup cooking

Low Carb Chicken and Dumplings Recipe

two bowls of chicken and dumplings with bone broth There’s nothing like a hot bowl of chicken soup on a cold day. This recipe for keto chicken and dumplings will warm your bones and toes as you sip on the soothing bone broth. This soup has big chunks of vegetables and chicken and is topped with a big low carb dumpling that soaks up all the delicious flavor of the chicken bone broth.

keto dumpling sitting in chicken broth This low carb soup recipe can be created in 30 minutes thanks to a few shortcuts. In this recipe, I use a pre cooked rotisserie chicken from the grocery store that I shred up into bite sized pieces. Rotisserie chicken is filled with lots of juicy flavor and you have the option of using dark or white meat.

The second shortcut is to use premade chicken broth. In this recipe, I use a chicken bone broth from Bare Bones. Using a premade bone broth provides all the flavor and nutritional benefits of regular bone broth without simmering on the stove top for hours.

Chicken Bone Broth

bare bones bone broth Bone broth has many nutritional benefits. It is made from chicken bones that have been simmering for hours, extracting all the minerals and connective tissue from the bones. You are left with a highly nutritious broth containing minerals like calcium, magnesium and phosphorous, and loads of collagen. This gelatinous broth is also filled with gelatin which provides many different types of gut protecting amino acids.

The bone broth used in this recipe is by Bare Bones. They have an organic chicken bone broth made from bones of pasture raised chickens. They use chicken necks and feet in their recipe, which provides tons of gelatin and collagen. They also have a Rosemary Lemon flavored chicken bone broth that is delicious in this keto chicken and dumplings recipe.

The Bare Bones comes in a convenient pouch that has a twist cap so it is easy to pour and store.

Keto Chicken Shortcut

shredded chicken in a bowl

As mentioned before, I like to use a pre-bought rotisserie chicken in this recipe; however, you can use uncooked chicken. Just make sure you cook the chicken in the stock pot as your first step. Then add the vegetable and finish following the recipe.

I prefer to use chicken thighs over chicken breasts when making any low carb chicken recipe. Chicken breasts tend to dry out faster than thighs because the breast is a very lean tissue (not a lot of fat content). Chicken thighs retain their moisture because they are a fattier cut of poultry.

On the keto diet, you want to choose fattier cuts of meat over the lean cuts in order to keep your fat counts up and keep you feeling full and satisfied.

Low Carb Dumplings

big dumpling in soup The keto dumplings in this recipe are easy to make and only take a few simple ingredients. The bulk of the dumpling is made from almond flour and unflavored whey protein powder. You can also use this unflavored protein powder.

Once the hot water is added, the dumpling batter plumps up and is ready to be steamed on top the chicken broth. To make the dough easy to handle, I recommend wetting your hands. This will prevent the dumpling dough from sticking to your hands and make the dumplings easy to roll into a ball.

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Chicken and Dumpling Slow Cooker Version

You can easily make this recipe in the slow cooker. Simply add all of your chicken soup ingredients to the slow cooker and cook on low for 4-6 hours. Thirty minutes before you want to serve the keto chicken and dumplings, prepare the dumplings and add them to the slow cooker, cover and cook until set.

Instant Pot Chicken and Dumplings

instant pot pressure cooker This Chicken and Dumplings recipe can also be made in the Instant Pot. Using the saute function, cook the vegetables (except zucchini) until softened. Then add chicken, zucchini, and broth. Top with prepared dumplings. Replace and lock the lid and pressure cook for 10 minutes. After the cylce is complete, quick release the steam to vent.

Chicken and Dumplings Storage

leftover chicken and dumplings in a storage container Any leftover chicken and dumplings you have can be stored in a sealed container in the refrigerator for 3 to 5 days. The soup and keto dumplings are even delicious on the days to follow as the flavor has more time to develop.

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Annie Lampella

Annie Lampella

I strive to find meals that your whole family can enjoy (kids and relatives too) while you are on your keto quest. You can still have your favorite foods on the keto diet, you just have to be creative with how you make them.

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Keto 7 day meal plan