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Published: June 18, 2019 Last Updated: February 19, 2021
Delicious and easy to prepare, this dish can be adjusted to feed a crowd without breaking your budget.
Feeding a crowd a healthy, filling meal can be a challenge on a budget. Fortunately, recipes such as this hearty Chicken with Onions, allow you the flexibility to stretch your grocery dollars, and create a crowd-pleasing meal. You can make this dish as an elegant course for a large gathering, or a simple stress-free meal for two.
Consider your audience when preparing dinner
You can take several different approaches when making this Chicken with Onions dinner. First, for a healthier option, you can use boneless skinless chicken breast. Second, you can opt for chicken thighs or drumsticks to create a more budget-friendly version when feeding a large crowd. Finally, and best of all, use either option to make this recipe Keto, Whole30, Gluten-Free, and Paleo compliant.
Elevate this dish with layers of flavor from the first marinade to the final garnish
Each step of the cooking process involves another layer. When you combine each layer, you create a complex dish. Here are the layers that take your chicken dinner from tasty to extraordinary.
The first layer, the citrus marinade, sets the flavor “tone” for the dish. The citrus juice in this marinade infuses the chicken with flavor. It also tenderizes the poultry, and improves the texture.
The second layer, the caramelized onions, creates a natural sweetness that is simple yet complex. It’s remarkable how you can transform a dish with the addition of an onion.
The final layer, chicken broth, is another optional way to create more flavor. Simply substitute low-sodium chicken broth when you’re cooking the chicken, instead of water.
There you have it! You now have a chicken dinner with maximum flavor impact, and minimal effort. Your guests will think that you have spent hours in the kitchen, using a complicated recipe. Your secret is safe with me!
Round out your main course with these serving suggestions:
- Serve over steamed rice and roasted or steamed vegetables
- Use riced cauliflower to make the entree keto, Whole30 and paleo friendly
- Serve beside a baked or mashed sweet potato and vegetables
- Add roasted cauliflower and other vegetables to your plate for a low-carb version
Chicken with Onions | Keto-Friendly Dinner Recipe
Here is a delicious and nutritious dinner option, with few carbs and wonderful flavors to tempt even the pickiest of eaters.
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Prep Time 2 hours hours 15 minutes minutes
Cook Time 30 minutes minutes
Total Time 2 hours hours 45 minutes minutes
Yield 6 people
Serving Size 1 chicken breast halve
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Ingredients
- 2 pounds boneless and skinless chicken breast halves
- 5 garlic cloves divided and sliced thin
- 2 onions medium, sliced thin
- 1 teaspoon dried oregano
- 1 tablespoon cilantro fresh, chopped
- 1/2 cup citrus juice orange, lemon, or lime juice, or a mixture
- 1/2 teaspoon black pepper
- 1 teaspoon kosher salt
- 3 tablespoons butter oh Ghee
- 1/3 cup water
- cilantro chopped, for garnish
Instructions
Pat the chicken breast dry and place into a container. In a small bowl, combine 3 cloves garlic, oregano, half the sliced onions, 1 Tablespoon cilantro, citrus juice, salt, and pepper. Rub mixture on all sides of each chicken breast.
Cover and marinate, refrigerated, for 2 hours. Remove chicken and discard marinade.
Melt butter in large skillet, over medium heat. When butter begins to brown; add chicken and cook for 5 minutes.
Turn chicken and cook on other side for 5 minutes, chicken should begin to brown.
Reduce the heat and add remaining sliced onions and 2 cloves sliced garlic to the skillet. Stir, then cover and simmer for 5 minutes over medium-low to medium heat.
Add water, cover and cook for another 10 minutes, or until chicken is cooked through, adding more liquid if needed.
Garnish with finely chopped cilantro, if desired.
Nutrition Information
Serving: 1chicken breast halve | Calories: 324kcal | Carbohydrates: 3g | Protein: 32g | Fat: 20g | Saturated Fat: 8g | Cholesterol: 112mg | Sodium: 473mg | Sugar: 1g |
SmartPoints (Freestyle): 3
Keywords Gluten-Free, High Protein, Keto, Low-Carb, Paleo
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FAQs
Onions. Onions are a pungent, nutritious vegetable. Although they're fairly high in carbs by weight, people usually consume them in small amounts because of their robust flavor. A half-cup (58 g) of sliced raw onions contains 5 g of carbs, 1 g of which is fiber.
What onion has the least carbs? ›
Are green onions keto? Yes — in fact, they're the lowest carb onion. You can enjoy 1/4 cup of green onions for 1.8 grams total carbs and 1.2 grams net carbs [*].
What part of chicken is best for keto diet? ›
Chicken thighs (with the skin on) are perfect for when you're on the ketogenic diet. The meat is a little richer and fattier than breast meat, plus keeping the skin on ups the fat count.
Are cooked onions keto friendly? ›
Yes, onions are a keto-friendly root vegetable!
Plus, onions have some fiber too! On low-carb diets, net carb count is more important than total carb count. To figure this out, you subtract the number of grams of dietary fiber from the total carbs. Many keto dieters only pay attention to net carbs.
Do cooked onions have a lot of carbs? ›
Carbs. Carbohydrates make up about 9–10% of both raw and cooked onions. They consist mostly of simple sugars, such as glucose, fructose, and sucrose, as well as fiber. A 3.5-ounce (100-gram) portion contains 9.3 grams of carbs and 1.7 grams of fiber, so the total digestible carb content is 7.6 grams.
How many onions can I eat on keto? ›
Really, if you're spicing up your omelet or any food, putting in ½ cup of diced onions will only result in the addition of less than 3 grams carbs. The typical keto diet allows no more than 20 grams per day.
How many eggs a day on a keto diet? ›
It's totally fine and safe to eat up to 6 eggs a day while on the keto diet. You can consume even more eggs per day occasionally, as long as you make sure that you eat your greens, healthy fats and proteins from other sources.
Which onion has the most sugar? ›
Red onions have a much higher sugar content and are therefore sweeter than brown onions. Most often used raw in salads and salsas for their colour and mild flavour. They are also perfect for pickling, lending a pink colour to the pickle. They're also great for caramelising.
What type of onion is keto? ›
While many keto dieters try to avoid white or red onions because of their higher sugar content (6 grams per 100 grams), Ruani said that scallions are actually a great onion substitute, as they contain half the sugar amount of onions, but still have a ton of health benefits (think fiber and beneficial sulfur compounds).
Is rotisserie chicken good for keto? ›
You can expect there to be 0 grams net carbs in the average rotisserie chicken, making it the perfect staple for your keto diet. Tip: whether you eat the chicken breast, thighs, or legs, make sure to enjoy the skin as well for that added fat!
Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.
Is KFC chicken OK for keto? ›
Though other chicken options at KFC may not be keto-friendly, the grilled chicken is. KFC Fried Chicken is not a healthy choice at all as it contains about 8-11 grams of carbs per medium-size piece whereas KFC Grilled Chicken is the healthiest option to consider when you are following a low-carb diet.
Which fruit is keto? ›
Keto fruits by definition are low in carbohydrates. You still need to exercise portion control with most keto-friendly fruits to be within the limits of a keto diet. Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries.
What cheese is keto friendly? ›
You can eat high fat foods like cheese on the Keto diet. Cheddar, Gouda, goat cheese, and blue cheese are the best to consider. Cheese to avoid on Keto are cottage cheese and low fat and processed varieties.
Can you eat bacon on keto? ›
Can You Eat Bacon On a Keto Diet? While you may not think of bacon as diet food, most types of bacon fit perfectly into a keto diet plan since they're low in carbs yet high in protein and fat. That means bacon is perfect for snacking on in the afternoon or mixing into your chicken dinner dish for some extra flavoring.
What are the lowest carb vegetables? ›
What is the lowest carb vegetable? Spinach without a doubt has the least carbs, at 1 net carb per 100-gram serving.
Are sauteed onions low-carb? ›
Sautéed Onions (1 cup) contains 21.3g total carbs, 18.3g net carbs, 3.3g fat, 2.9g protein, and 118 calories.
What vegetables have no carbohydrates? ›
A. Green leafy vegetables such as spinach, celery, iceberg lettuce, cucumber, and tomatoes contain very few or almost no carbohydrates. The carbohydrate count ranges from 2.97 to 3.89 grams. One cup of raw kale contains 0.9 g of carbohydrates (0% DV), making it a low-carb option.
What are the lowest carb vegetables on keto diet? ›
Plenty of low-carb vegetable options include arugula, asparagus, bell peppers, broccoli, Brussels sprouts, cauliflower, kale, mushrooms, spinach, and tomatoes. Those vegetables provide other benefits like reducing the risk of certain chronic diseases, containing antioxidants, and providing filling fiber.
