Keto Garlic Parmesan Chicken Skewers
Ingredients:

  • 2 lbs chicken tenders, thighs, or breast (cut into 3″ pieces)
  • 2 tbsp olive oil
  • 1 stick unsalted butter (1/2 cup)
  • 8-10 cloves garlic, minced
  • 1/2 cup Parmesan cheese, grated
  • 1 tbsp hot sauce (more if desired)
  • 2 teaspoons red pepper flakes
  • 1/3 cup fresh parsley, minced
  • 2 teaspoons paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper

Directions:

  1. Prep Skewers:
    • Soak wooden skewers in water for at least 30 minutes to prevent burning.
  2. Season Chicken:
    • In a small bowl, mix paprika, garlic powder, onion powder, salt, and pepper.
    • Toss the chicken pieces in olive oil and the spice mix, ensuring they are well-coated.
    • Thread the chicken tightly onto the skewers.
  3. Make Garlic Parmesan Butter Sauce:
    • In a microwave-safe bowl, combine the butter and minced garlic. Heat until the butter is partially melted.
    • Stir in the red pepper flakes, hot sauce, parsley, and grated Parmesan cheese. Whisk until combined.
  4. Cook Skewers:
    • Preheat your air fryer to 400°F (200°C).
    • Place the skewers in the air fryer basket and cook for 5 minutes.
    • Flip the skewers, baste with the Garlic Parmesan Butter Sauce, and cook for an additional 2 minutes.
    • Flip once more, baste again, and cook for another 5-6 minutes, or until the internal temperature of the chicken reaches 165°F (74°C).
  5. Serve:
    • Serve the skewers with an extra drizzle of the garlic sauce and a sprinkle of Parmesan cheese.

Nutritional Information (Per Serving, Approximate):

  • Calories: 350 kcal
  • Total Fat: 25g
    • Saturated Fat: 10g
  • Carbohydrates: 3g
    • Net Carbohydrates: 2g
    • Fiber: 1g
    • Sugars: 1g
  • Protein: 28g

Tips:

  • Keto-Friendly: This recipe is naturally low in carbs and fits perfectly into a keto diet.
  • Air Fryer: Cooking in an air fryer reduces the need for excessive oil, making the dish lighter while retaining moisture.
  • Parmesan Cheese: Opt for freshly grated Parmesan cheese for the best flavor and texture.
  • Serving Suggestion: Pair with a keto-friendly side like a simple green salad or roasted vegetables.

Benefits:

  • High Protein: Chicken is an excellent source of lean protein, which supports muscle growth and maintenance.
  • Healthy Fats: The olive oil and butter provide healthy fats, which are essential for energy on a keto diet.
  • Low-Carb: With minimal carbs, this dish won’t spike blood sugar, making it suitable for those following a ketogenic lifestyle.
  • Garlic and Herbs: Garlic, parsley, and other herbs not only add flavor but also provide antioxidants and anti-inflammatory benefits.

These keto-friendly Garlic Parmesan Chicken Skewers are flavorful, satisfying, and perfect for a quick meal or a party appetizer! Enjoy the rich, buttery sauce with every bite. 😋