Introduction

Keto Crockpot Honey Garlic Chicken is a flavorful and convenient dish that combines tender chicken with a savory, slightly sweet sauce made from keto-friendly ingredients. This dish is perfect for busy weeknights or meal prepping for the week ahead. By using a slow cooker, the chicken absorbs all the delicious flavors while remaining juicy and tender. Not only is this recipe easy to prepare, but it also aligns perfectly with a ketogenic lifestyle.

Nutritional Benefits

Chicken

Chicken is an excellent source of lean protein, making it ideal for those on a ketogenic diet. It contains essential amino acids necessary for muscle repair and overall health. Additionally, chicken is low in carbohydrates and can help maintain a state of ketosis.

Garlic

Garlic is known for its health benefits, including anti-inflammatory properties and the ability to boost the immune system. It adds rich flavor to dishes and contains antioxidants that may help reduce the risk of certain diseases.

Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

Honey (Keto-Friendly)

In this recipe, we use a keto-friendly honey substitute, which provides the sweet taste of traditional honey without the high sugar content. Options include erythritol-based honey or monk fruit syrup, which are low in carbohydrates and calories.

Recipe Overview

  • Preparation Time: 15 minutes
  • Cooking Time: 4-6 hours on low or 2-3 hours on high
  • Total Time: 4 hours 15 minutes to 6 hours 15 minutes
  • Servings: 6
  • SmartPoints (WW): 3 per serving
  • Difficulty Level: Easy

Ingredients

For the Chicken

  • 2 pounds boneless, skinless chicken thighs (or breasts)
  • 1/2 cup low-sodium soy sauce (or coconut aminos for a gluten-free option)
  • 1/4 cup keto-friendly honey substitute (like erythritol-based honey)
  • 1 tablespoon apple cider vinegar
  • 4 cloves garlic, minced
  • 1 teaspoon ground ginger (or 1 tablespoon fresh ginger, grated)
  • 1 tablespoon sesame oil (optional, for added flavor)
  • Salt and pepper to taste
  • 1/2 teaspoon red pepper flakes (optional, for heat)

For Garnish

  • 2 green onions, chopped
  • Sesame seeds (optional, for garnish)

Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

Instructions

Step 1: Prepare the Chicken

Start by trimming any excess fat from the chicken thighs or breasts. This will ensure a leaner final dish. Pat the chicken dry with paper towels to remove any moisture, which will help the sauce adhere better.

Step 2: Mix the Sauce

In a medium-sized bowl, whisk together the low-sodium soy sauce, keto-friendly honey substitute, apple cider vinegar, minced garlic, ground ginger, sesame oil, salt, pepper, and red pepper flakes (if using). This will create a flavorful marinade for the chicken.

Step 3: Combine Ingredients in the Crockpot

Place the chicken in the bottom of the crockpot. Pour the sauce mixture over the chicken, ensuring that each piece is well-coated. Use a spoon or spatula to spread the sauce evenly.

Step 4: Set the Cooking Time

Cover the crockpot with its lid and set it to cook on low for 4-6 hours or on high for 2-3 hours. Cooking on low allows the flavors to meld beautifully, while high cooking speeds up the process.

Step 5: Monitor the Cooking Process

About halfway through the cooking time, check on the chicken. If desired, you can stir the sauce to ensure even cooking and flavor distribution. This step is optional but can enhance the flavor profile.

Step 6: Check for Doneness

The chicken is done when it reaches an internal temperature of 165°F (75°C) and is tender enough to shred easily with two forks. If cooking on high, start checking for doneness at the 2-hour mark.

Step 7: Shred the Chicken

Once cooked, remove the chicken from the crockpot and place it on a cutting board. Use two forks to shred the chicken into bite-sized pieces. This method creates a delicious texture that allows the chicken to soak up more sauce.

Step 8: Thicken the Sauce (Optional)

If you prefer a thicker sauce, you can transfer the remaining sauce in the crockpot to a small saucepan. Heat it on medium-high until it simmers. You can add a slurry made from 1 tablespoon of cornstarch and 2 tablespoons of cold water to thicken it. Stir continuously until the desired consistency is reached.

Step 9: Return Chicken to the Sauce

Once the sauce is thickened, return the shredded chicken to the saucepan or keep it in the crockpot. Mix well, ensuring the chicken is fully coated with the sauce.

Step 10: Serve

Spoon the honey garlic chicken over cauliflower rice or zucchini noodles for a low-carb meal. Garnish with chopped green onions and sesame seeds if desired.

Step 11: Store Leftovers

Allow any leftovers to cool completely before transferring them to an airtight container. Store in the refrigerator for up to 4 days. Reheat in the microwave or on the stovetop before serving.

Step 12: Meal Prep Option

This dish is perfect for meal prep! Divide the chicken into meal containers and pair it with low-carb vegetables or a side salad for a quick, nutritious meal throughout the week.

Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

Additional Tips

  1. Chicken Cut Options: While thighs provide more flavor and juiciness, chicken breasts can also be used. Adjust cooking times accordingly, as breasts may cook faster.
  2. Vegetable Add-Ins: Consider adding vegetables like bell peppers, broccoli, or snap peas to the crockpot during the last hour of cooking for a complete meal.
  3. Serving Suggestions: This dish pairs well with steamed vegetables or a fresh salad. You can also serve it in lettuce wraps for a fun, low-carb option.
  4. Flavor Variations: For a different flavor profile, experiment with adding a tablespoon of sriracha for heat or a splash of lime juice for brightness.
  5. Low-Sodium Options: To reduce sodium intake, choose low-sodium soy sauce or coconut aminos, which are naturally lower in sodium than traditional soy sauce.

Nutritional Information (Per Serving)

  • Calories: 220
  • Total Fat: 10g
  • Saturated Fat: 3g
  • Carbohydrates: 6g
  • Net Carbohydrates: 3g
  • Protein: 30g
  • Fiber: 0g
  • Sugars: 2g

Weight Watchers SmartPoints

  • Total SmartPoints: 3 per serving

Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

Conclusion

Keto Crockpot Honey Garlic Chicken is a scrumptious and versatile dish that is sure to become a staple in your weekly meal rotation. Its ease of preparation, coupled with its rich flavors, makes it an ideal option for both busy weeknights and meal prepping. This recipe not only satisfies your cravings for something sweet and savory but also keeps you on track with your ketogenic lifestyle. Enjoy the deliciousness of this dish, knowing it aligns with your health goals!