Gruyere cheese and caramelized onions cover succulent pan-seared chicken thighs. This recipe for Keto French Onion Chicken transforms the traditional soup into a filling keto supper! This meal transforms your favorite soup into a whole dinner by combining all of its ingredients. It’s so lovely! Accompanied by a fantastic sauce that is delicious both when spooned over mashed cauliflower and when served over chicken. With its succulent chicken covered in melted cheese and caramelized onions, it’s the epitome of comfort food. This Keto French Onion Chicken dish isn’t necessarily quick because you can’t fasten the caramelization process. However, it is simple to assemble, and it comes out very delicious and mouth-watering. This French onion chicken just contains 3.4g of carbs, 0.6g of fiber, 2.8g of net carbs, and 43.2g of proteins.
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STATS:
- Course: Dinner
- Cuisine: American
- Prep Time: Twenty mins
- Cook Time: 55 minutes
- Total Time: 1 hour 15 mins
- Servings: 6 servings
- Calories: 430kcal
EQUIPMENT:
- Paper towel
- Skillet
- Spatula
INGREDIENTS:
- Six medium chicken thighs
- Salt and pepper
- 1 tsp. onion powder
- 2 tbsp. butter
- 1 large sliced onion
- ½ cup dry white wine
- 1 tsp. fresh thyme leaves
- 8 ounces grated Gruyere cheese
INGREDIENT NOTES:
CHICKEN THIGH:
- For this dish, I prefer to use entire thighs, skin, and bone. However, boneless, skinless thighs are an alternative. Pan-sear them for just around three minutes on each side then bake them for about fifteen minutes so they will cook through more quickly.
ONION:
- This chicken skillet has caramelized onions, which are a trademark of French onion soup. One onion distributed over six portions doesn’t provide a lot of carbohydrates, even though onions have more than many other vegetables and continue to provide you with all the taste you desire!
BUTTER:
- To help brown and crisp the skin, I utilized butter to sear the chicken, but you could also use avocado or olive oil.
ONION POWDER:
- This French Onion Chicken’s taste is enhanced with a small amount of onion powder.
WHITE WINE:
- You may also use chicken stock, but this helps deglaze the pan and makes a rich sauce for the chicken.
THYME:
- The caramelized onions pair well with a little fresh thyme. If you just have dry, you can utilize that. Try a half-teaspoon.
GRUYERE CHEESE:
- Gruyere is typically added to French onion soup, so I did the same with my keto chicken recipe. However, other white cheeses such as Swiss, Gouda, or sharp cheddar will also work.
Free Keto Meal Plan:Â STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INSTRUCTION:
- After thoroughly patting the chicken dry, season it with onion powder, salt, and pepper powder on both sides.
- Melt the butter by adding it to a large ovenproof pan over average heat.
- Once heated, cook the chicken for four to five minutes, or till it gets a golden color, with the skin side down.
- Cook for a further four minutes after flipping. Move to a dish.
- Subsequently including onion in the pan, include little pepper powder & salt.
- Reduce the heat to moderate-low and caramelize the onions gradually, turning often, till they turn brown.
- It might take up to twenty minutes.
- Preheat the oven to three-seventy-five degrees F for the final ten minutes of caramelization.
- Cook it for a further minute or till they get aromatic, after adding the thyme to the pan.
- Bring to a simmer after adding the wine. Cook for another two minutes or till it gets reduced by half.
- Return the chicken to the pan and add the shredded cheese on top.
- Bake the chicken & cheese for twenty minutes or till they start bubbling and melting.
TIPS:
- Even if the chicken is boneless and skinless, take your time browning it thoroughly on both sides. It significantly alters the dish’s overall taste.
- It takes care and effort to caramelize onions. Avoid the temptation to increase the heat since this can cause the onions to turn brown and bitter. To spread the onions uniformly throughout the bottom of the skillet, keep them close by and stir them often.
- Always make sure the chicken is cooked to one-sixty-five degrees F. After removing the French onion chicken from the oven, check its doneness with an instant-read thermometer if you have one. It’s still juicy and tasty even at one-seventy-five degrees F because of the sauce and cheese.
STORAGE INFORMATION:
FRIDGE:
- Transfer the onion chicken in the closed box and store them for 3 days.
FREEZER:
- Add the chicken in the closed box and stock it around for three months.
FAQs:
Is it possible to eat caramelized onions when on keto?
- Despite their unexpected carbohydrate content, onions enhance the taste of savory foods and make them more filling. Onions’ inherent sweetness is enhanced and their taste is further enhanced by caramelization. Onions may be used in keto dishes, however, be careful not to use too much. For a meal that feeds six, one medium-sized onion contributes just 3g of carbohydrates per serving.
What is the carbohydrate content of French onion chicken?
- There are 3.4g of carbohydrates and 0.6g of fiber in this recipe for French onion chicken. That means each dish has 2.8g of net carbohydrates.
Does caramelized onion include sugar?
- Onion contains natural sugar and they are caramelized with it. The secret is to cook them in oil or butter very gently until they get a rich golden color.
Free Keto Meal Plan:Â STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
NUTRITIONAL INFORMATION:
Serving size: 1 thigh
Calories: 430
Fat: 25.2g
Carbohydrates: 3.4g
Fiber: 0.6g
Net carbs: 2.8g
Proteins: 43.2g