Low Carb Chicken Keto Meal Prep

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This keto chicken recipe is fennel spiced and served with dairy free creamed spinach. Low carb for ketogenic diet.

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Keto Meal Prep with Chicken

Healthy Chicken Breast Recipes

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Alright folks, if you are going to cook with boneless and skinless chicken breasts, you better to prepared to add lots of flavor and know exactly how to cook it. I have many recipes for healthy chicken breasts on my site, the key is to either pound them thin, buy butterflied chicken breasts, or better yet, ask the butcher behind te meat counter to pound the chicken breast thin for you.

I mention the last one on my FlavCity YouTube channel often, and people say, “who has a butcher these days”, people..I am not talking about the neighborhood butcher from back in the 1950’s, the person who stands behind the meat counter at the grocery store is a butcher! They would be more than happy to hook you up and pound your chicken breasts thin for you. The advantage of doing this, is that the chicken will cook evenly and mic quicker that a big fat bones skinless chicken breast will.

Check my other chicken breast recipes, they all call for thin pounded chicken, this also helps the most amazing crust form on the breasts. Creamy mushroom chicken with low carb cauliflower mash is full of flavor and so is my beach body superfood bowl.

Easy Chicken Breast Recipes

All of my recipes on this blog as easy, but especially the recipes for chicken breasts. It all starts with buying chicken that is pounded thin and then adding a flavorful marinade. I usually opt for dry marinades using spices, they add insane amounts of flavor without adding any fat. Wet marinades are messy and take time, plus it’s hard for the chicken to get really crusty while cooking because the chicken is wet.

Making a flavorful spice rub for chicken breasts is easy, like the fennel spice rub used for this recipe. Just combine fennel powder, onion powder, and garlic powder..bam, you have a supercharged spice rub that will add loads of flavor to the chicken breasts.

How To Cook A Chicken Breast

Follow my simple rules for cooking chicken breasts and I ca guarantee juicy, crusty, flavorful chicken every single time!

#1 Allow the chicken to come to room temperature with the spice rub on before cooking it. Cold chicken breast in a hot pan or oven will cook unevenly and be tough. Your chicken has to get the chill off and while it;s coming to temperature, the dry rub marinade is infusing flavor, it’s a win win.

#2 Make sure your pan, ideally cast iron, is pre-heated. I love cast iron, if it was good enough for grandma it is good enough for me! A soon as the chicken hits the pan, you want it to sizzle so the crust ca start to form. Pre-heat the pan for 2 minutes over medium-high heat, add some oil, wait 30 seconds so it can heat up, and then add the chicken. Once the chicken goes down, don’t touch it until it;s time to flip, otherwise you will disturb to searing process and ruin the crust.

#3 Once the chicken is coked and out of the pan, allow it to rest for 5 minutes before cutting into it. The juices inside are boiling, if you cut right away, all the juices will pour out and the chicken will get dry. You can cover the chicken with tin foil to help it stay warm.

Creamed Spinach Recipe

This meal prep is served with a diary free creamed spinach that is out of this world! I wanted to keep the entire recipe dairy free, so I decided to cook the spinach with coconut cream and coconut milk. But don’t worry the creamed spinach does not taste like a pina colada, it is very savory thanks to the crispy bacon and sauteed mushrooms. I have served this creamed spinach to man people, and they can’t even tell that it’s dairy free.

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Keto Meal Prep with Chicken

Keto Chicken & Creamed Spinach Meal Prep

Course: Main Course
Cuisine: American
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 5 meals
Author: WP Buffs Team

This is the best ketogenic chicken meal prep ever! Everything is low carb and tasty, especially the fennel crusted chicken, it's the juiciest way to cook a chicken breast. The creamed spinach with bacon and mushrooms is keto diet approved dairy free, can you believe that! I used coconut cream and coconut milk, and you can't even tell that it's dairy free. The keto chicken meal prep is a must!

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Ingredients

For the chicken:

  • Five 8 ounce chicken breasts pounded thin
  • 2 teaspoons fennel powder
  • 1 teaspoon ground coriander
  • ¼ teaspoon cayenne pepper
  • 4 cloves garlic smashed
  • 6 sprigs fresh thyme
  • 2 tablespoons butter
  • Olive oil
  • Kosher salt
  • Fresh black pepper

For the spinach

  • 2 pounds frozen & chopped spinach
  • 12 ounces cremini mushrooms sliced
  • 2 thick slices of bacon cubed
  • 1 red onion chopped
  • 3 cloves garlic minced
  • 1 can each coconut milk & coconut cream
  • 3 tablespoons parmesan or pecorino romano cheese
  • Olive oil
  • Kosher salt
  • Fresh black pepper

Instructions

  1. Cook’s notes: Make sure to pound the chicken breasts thin or better yet, ask the butcher to do it for you or buy butterflied breasts. Thick chicken breasts are tough to cook evenly.
  2. Allow the frozen spinach to thaw in the fridge overnight or at room temperature for 1 hour.
  3. Begin cooking:
  4. Make the spice rub for the chicken by combining the fennel, coriander, and cayenne in a small bowl, mix well. Season both sides of the chicken with a generous pinch of salt and the spice rub. Splash over 2 teaspoons of oil and rub it all over the chicken. Allow the chicken to sit at room temperature for 20-30 minutes.
  5. Meanwhile, make the creamed spinach by pre-heating a large pan over medium heat with 2 teaspoons of oil. Add the sliced mushrooms and cook for 8 minutes. Add the cubed bacon and cook until the mushrooms have wilted down and have browned a bit, about 4 minutes. Add the onion, garlic, ½ teaspoon salt, a few cracks of pepper, mix well and cook until the onions are soft and translucent, about 8 minutes. Make sure to squeeze all the water from the frozen spinach and add it to the pan along with a ¼ teaspoon salt and a few cracks of pepper. Cook for 2 minutes so the spinach warms up and then add the coconut milk and cream. Stir well and cook for 3-4 minutes then add the grated cheese and turn the heat off the pan. Check for seasoning, you may need more salt. Set aside.
  6. To cook the chicken, pre-heat a large pan(preferable cast iron) over medium-high heat for 2 minutes with 2 teaspoons of oil. Add 3 chicken breasts to the pan and let them cook for 4 minutes undisturbed. You have to cook the chicken in 2 batches because you don’t want to overcrowd the pan. Flip the chicken and cook 2 minutes then drop 1 tablespoon of butter in the pan along with half the garlic and thyme. Cook chicken 1 more minute while using a spoon to baste the top of the chicken with the melted butter, adding more if needed. Remove chicken from pan and repeat with remaining chicken.
  7. Serve the chicken with the creamed spinach and enjoy! Everything will keep in the fridge for 5 days or can be frozen for 2-3 months. When time to re-heat, wrap the container in foil and place in a 400 F oven for 10-12 minutes. If using the microwave, cover the container with a wet paper towel.

Recipe Notes

Macros:
807 calories per meal
9 grams of carbs per meal
51.5 grams of fat per meal
63 grams of protein per meal
6 grams of fiber per meal

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8 thoughts on “Low Carb Chicken Keto Meal Prep”

  1. Pascal

    I made this a week after the video came out and it was really fantastic! The chicken was easy to cut, so smooth and delicious! The spinach: I think I never had so much flavor in my spinach before… I highly recommend this recipe and I will for sure cook it again and again.

    Reply
  2. Dennis

    We just found your Keto recipes on our Utube channel on our TV. We are excited to try your recipes! I am very interested in the Thrive site but I cant locate your Promo Code. Can you give it to me or tell me how to locate it. Thank you and keep up the great videos!!!

    Reply
  3. Bob K.

    I just found your channel…..LOVE IT!!!! I really detest coconut in any form. Can I substitute with half and half and whipping cream?

    Reply
  4. Sarah

    I do not like fenne and I am finding lots of you chicken recipes use it. Will you give me another spice rub idea please? Also how many of your recipes in your new book have fennel?

    Reply
    1. Bobby Parrish

      Not a lot of the recipes in the cookbook have fennel. If you don’t like fennel, you can substitute cumin powder. If the rub already has cumin powder, you can sub onion powder or garlic powder. Keep on cookin’!

      Reply

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