Italian Keto Chicken and Rice

by KetoFocus.com
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CasseroleDairy FreeEasyEgg FreeNut FreeOne Pot

Classic chicken and rice casserole made in one pot and turned low carb! This keto chicken and rice dinner is made using hearts of palm rice and flavored with Italian inspired flavors of fresh basil, tomatoes and spinach.

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Nutrition Facts

4

Servings

253

Calories

17.4g

Fat

20.4g

Protein

3.1g

Net Carb

5.5g

Total Carbs

Italian Keto Chicken and Rice Recipe Video

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Chicken And Rice Casserole Ingredients

  • 3 tablespoons olive oil
  • 1 garlic clove, minced
  • 1 pound skinless, boneless chicken thighs
  • 3/4 teaspoons salt
  • 1/2 teaspoon pepper
  • 1/4 cup chicken broth
  • 1 cup cherry tomatoes, sliced in half
  • 2 cups spinach
  • 9 oz hearts of palm rice, or cauliflower rice
  • 3 tablespoons lemon juice
  • 2 tablespoons fresh chopped basil

Italian Keto Chicken and Rice Directions

  • STEP
    1

    Cut chicken

    Cut up chicken thighs into bite sized pieces. Set aside.

    cutting up chicken thighs into small pieces
  • STEP
    2

    Sauté garlic

    In a large skillet preheated to medium heat, add olive oil and garlic. Sauté for up to 30 seconds or until garlic is fragrant.

    garlic sautéing in a skillet
  • STEP
    3

    Cook chicken

    Add diced chicken to the skillet. Season chicken with salt and pepper. Continue cooking chicken until cooked through on all sides. Then remove chicken.

    sauted chicken in a skillet
  • STEP
    4

    Cook tomatoes

    Pour in chicken broth to deglaze the pan. Add sliced tomatoes. Sprinkle with salt and let cook until tomatoes have burst and released their juices.

    cooking tomatoes in a skillet with juices releasing
  • STEP
    5

    Add ingredients back into skillet

    Add spinach, chicken and rice or cauliflower to the skillet. Stir to combine and let cook for 3-4 minutes or until spinach is wilted and rice is heated. Remove from heat and stir in lemon juice and fresh basil.

    combining rice and chicken with vegetables in a skillet
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Low Carb Chicken and Rice Recipe

chicken with tomatoes and spinach with keto rice in a skillet topped with fresh basil

If you are on the lookout for quick and easy keto chicken recipes that your whole family will love, then you will love this easy Italian keto chicken and rice recipe! Chicken and rice is an old favorite in many households. It can be made with a variety of ingredients, but this particular recipe is low carb and it is dairy free yet still creamy thanks to the fresh tomatoes that we use to form the sauce.

We use a keto rice in recipe from hearts of palm noodles or cauliflower. The rice absorbs the chicken juices and tomato sauce as it cooks, adding lots of flavor.

You’ll love this recipe because…

  • it’s a one pan dinner – everything is made using one skillet to allow for minimal dishes and easy clean up
  • it’s dairy free – if you have inflammation from dairy or just trying to avoid it, you will want to make this!
  • quick to make – with minimal prep and just stirring you can have your keto dinner ready in no time at all!

 

 

a chicken and rice skillet dinner with tomato and basil

Creamy Dairy Free Chicken Casserole

Most keto chicken and rice casserole recipes use some for a cheese or cream to make the dish creamy and flavorful. This recipe uses the creaminess from cooking fresh tomatoes mixed in chicken broth to yield a simple rich flavor. You can always add in heavy cream or mozzarella cheese if you do wish to have a richer flavor.

Meal Prep

This keto chicken and rice recipe can be prepped ahead of time and frozen, so it makes the ideal keto freezer meal. If you like to meal prep, you can cut your chicken and vegetables ahead of time so they are ready to go when you want to make dinner.

a plate with chicken and rice casserole on it next to the skillet

Substitutions

You can substitute white wine or water for the chicken broth in this recipe. This is always handy if you ran out of chicken broth. If you don’t have the hearts of palm rice, you can always use cauliflower rice instead. The hearts of palm rice is nice for those who don’t care for the flavor of cauliflower. Zucchini rice is another delicious substitute.

Nutritional information & Macros

Nutrition Information

Italian Keto Chicken and Rice

Servings: 4

Amount Per Serving
Calories 253
Fat 17.4g
Protein 20.4g
Total Carbs 5.5g
Net Carbs 3.1g

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1 Comment

  1. Having this tonight! My husband gets tired of chicken casserole dishes with cheese sauces. I hope he will like this one. Thank you. Love your recipes – Roxann

    Reply

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