Keto Chicken and Dumplings
Posted: 01/18/21
Updated: 11/20/21
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Keto chicken and dumplings is a delicious low-carb alternative for a classic comfort meal. Flavorful chicken thighs, hearty seasoned broth, and keto dumplings. Only 6g net carbs per bowl!
What Makes This Recipe So Good
- It’s warm, rich, and satisfying so it’s perfect for dinner on cold winter nights!
- Feeding a variety of dietary needs? This recipe is low-carb, keto-friendly, and gluten-free.
- You can make this recipe ahead of time, but you’ll need to store the dumplings separately from the soup mixture. This recipe makes approximately 6 servings, so if you expect to have leftovers, add the dumplings to the portion you’re going to eat immediately, rather than adding them to full pot.
Key Ingredients
Chicken Thighs – The dark meat on chicken thighs is more flavorful than the white meat found on chicken breasts. They’re fattier, which also helps them be more moist than other cuts. Bone-in, skin-on chicken thighs give the most flavor possible, but aren’t the best option to use in a soup. For this recipe, opt for boneless, skinless chicken thighs.
Chicken Broth – Traditional chicken and dumplings recipes call for the chicken to be boiled in water, which creates the broth for the soup. We’re cutting down on the work a little here by using ready-to-go chicken broth. For extra health benefits, though, you can make your own chicken bone broth to use in this recipe! Bone broth is high in protein, collagen, and gut-healing nutrients.
How to Make It
Start by sautéing your onion and celery in avocado oil, salt, and pepper until the veggies are translucent, then add garlic, spices, and chicken. Cook your chicken until it’s browned and cooked through, with no pink left. Stir as needed to keep the chicken from sticking to the bottom of the pot.
After 10 minutes or so, pour in your chicken broth, garnish with a bay leaf, then boil and reduce the mixture, letting it simmer on medium-low heat for 20 minutes.
While that’s simmering, make up your keto dumplings! Mix egg yolks (yolks only!), baking powder, and xanthan gum in one bowl until you’ve got a smooth mixture. In another bowl, microwave mozzarella cheese until it melts, then stir in the egg yolk mixture and coconut flour. Mix that until it forms a thick dough.
Knead the dough with your hands until it’s smooth. If it’s sticky, your kitchen might be too warm. You can chill the dough for a few minutes to see if that helps, or try keeping your hands lightly wet.
Roll the dough out (I like to roll it between two pieces of parchment paper to cut down on the mess) and cut it into strips or pieces. Add the pieces of dough to the soup literally right before you serve it. Garnish with a little thyme (optional) and enjoy!
Chef’s Tips
- It’s super important that the keto dumplings are served immediately – if they sit in the soup too long, they’ll fall apart. Believe me, we tried three different recipes, and this is the only way it works!
- To cut down on your cook time, you can use precooked, shredded rotisserie chicken. It won’t be quite as flavorful as freshly cooked chicken thighs, but it’ll still be delicious!
- For a creamier keto chicken and dumplings, add a little heavy cream toward the end of the simmer time.
More Delicious Keto Recipes
- Keto French Toast Sticks
- Keto Meat Pie
- Air Fryer Cauliflower with Lemon-Garlic Aioli
- Keto Carbonara
- Keto Sushi Rolls with Smoked Salmon
- Egg Roll in a Bowl Meal Prep (Whole30, Paleo, Keto)
- Keto Red Velvet Cake
- Keto Zuppa Toscana
- Lemon Pepper Chicken
- Keto Chocolate Mousse
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Keto Chicken & Dumplings
Keto chicken and dumplings is a delicious low-carb alternative for a classic comfort meal. Flavorful chicken thighs, hearty seasoned broth, and keto dumplings. Only 6g net carbs per bowl!
servings
Ingredients
- 1 tablespoon avocado oil
- ⅛ teaspoon black pepper
- ¼ teaspoon salt
- ½ onion chopped
- 2 stalks celery chopped
- 2 cloves garlic
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon dried thyme plus more for garnish
- 4-5 chicken thighs boneless, skinless, shredded or cut into chunks
- 8 cups chicken broth
- 1 bay leaf
For the Dumplings
- 3 egg yolks
- 2 cups mozzarella cheese shredded
- ½ teaspoon baking powder
- ½ teaspoon xanthan gum
- ½ cup coconut flour plus more
Equipment
- Large pot
- Microwave-safe bowl
- Mixing bowl
- Rolling Pin
- Parchment paper
- Pizza Cutter
Instructions
- In a large pot over medium heat, warm oil, pepper, and salt. Sauté onion and celery until translucent, approximately 2 minutes.
- Add garlic and spices, then add chicken and cook until evenly browned and cooked through, approximately 10 minutes.
- Add broth and bay leaf. Bring to a boil, then reduce and simmer on medium-low heat for 20 minutes. While broth simmers, make dumplings.
- In a separate bowl, add yolks, baking powder, and xanthan gum. Mix until combined and smooth.
- In a microwave safe bowl, warm mozzarella cheese for 20 seconds, then in 10 second intervals, until melted. Stir cheese between each interval.
- Stir egg yolk mixture into cheese and add coconut flour, mixing until thick.
- Knead dough with your hands until smooth. On nonstick surface or between two greased sheets of parchment paper, roll dough until approximately ¼-inch thick. Be careful not to roll dough too thin.
- With a pizza cutter, gently cut dough into pieces. Sprinkle a small amount of coconut flour on dough pieces to prevent them sticking together.
- Add dough to soup and serve immediately.
Notes
- It’s super important that the dumplings are served immediately – if they sit in the soup too long, they’ll fall apart. Believe me, we tried three different recipes, and this was the only way it works!
Nutrition Information
Serving: 1serving | Calories: 431kcal | Protein: 28g | Fat: 30g | Saturated Fat: 11g | Trans Fat: 1g | Total Carbs: 10g | Fiber: 4g | Sugar: 3g | Net Carbs: 6g | Vitamin C: 12mg | Cholesterol: 222mg | Sodium: 1009mg | Potassium: 649mg | Calcium: 243mg | Iron: 2mg
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
Should a gluten-free all-purpose blend flour with xanthan gum included work for these dumpings?
We haven’t tried this recipe with GF all-purpose blend, so we can’t say for sure! But, xanthan gum is an important ingredient in this recipe, so it should work fine! Be sure to let us know if you try it, we’d love to hear the results!
Can you use almond flour instead of Coconut flour? Is it important to use the xanthan gum? Never use before. New to Keto
The xanthan gum is important to the texture! We didn’t test this recipe with almond flour, but coconut flour is much thirstier, so you’d likely have to adjust the liquids in the recipe to make it work – though I can’t say for sure if almond flour would work at all with this one.