Keto Malibu Chicken Recipe

Welcome to a tantalizing and easy-to-make Keto Malibu Chicken recipe, perfect for those following a ketogenic lifestyle. This dish combines succulent chicken breasts with a rich, flavorful topping that satisfies without compromising your low-carb goals. Here, we provide a comprehensive guide to preparing this delightful meal, including detailed instructions, nutritional information, and a breakdown of the SmartPoints value for those using Weight Watchers.

Ingredients

  • For the Chicken:
    • 4 boneless, skinless chicken breasts (approximately 1.5 lbs)
    • 1 cup almond flour (as a low-carb alternative to breadcrumbs)
    • 1/2 cup grated Parmesan cheese
    • 2 large eggs
    • 1 tsp garlic powder
    • 1 tsp onion powder
    • 1/2 tsp paprika
    • Salt and black pepper to taste
    • 2 tbsp olive oil or avocado oil (for cooking)
  • For the Topping:
    • 1 cup sugar-free barbecue sauce (or homemade low-carb BBQ sauce)
    • 1 cup shredded mozzarella cheese
    • 4 slices of nitrate-free, sugar-free bacon (cooked and crumbled)
    • 1 tbsp chopped fresh parsley (for garnish)

Instructions

  1. Preparation of Chicken:
    • Begin by preheating your oven to 375°F (190°C). Prepare a baking sheet by lining it with parchment paper or lightly greasing it with cooking spray.
    • Place the chicken breasts between two sheets of plastic wrap or parchment paper. Using a meat mallet or rolling pin, pound the chicken breasts to an even thickness, about 1/2 inch thick. This ensures even cooking and a tender result.
  2. Breaded Coating:
    • In a shallow bowl, combine the almond flour, grated Parmesan cheese, garlic powder, onion powder, paprika, salt, and pepper. Mix well to create the breading mixture.
    • In another shallow bowl, beat the eggs until well combined.
  3. Coating the Chicken:
    • Dip each chicken breast first into the beaten eggs, allowing any excess to drip off.
    • Next, coat the chicken thoroughly with the almond flour mixture, pressing it onto the surface to ensure an even layer.
  4. Cooking the Chicken:
    • Heat the olive oil or avocado oil in a large skillet over medium heat. Once hot, add the coated chicken breasts and cook for 3-4 minutes on each side, or until the coating is golden brown and crispy. Transfer the chicken breasts to the prepared baking sheet.
  5. Adding the Topping:
    • Spoon a generous amount of sugar-free barbecue sauce over each chicken breast, spreading it evenly.
    • Sprinkle shredded mozzarella cheese over the barbecue sauce.
    • Evenly distribute the crumbled bacon on top of the cheese.
  6. Baking:
    • Place the baking sheet in the preheated oven and bake for 15-20 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the cheese is melted and bubbly.
    • Remove from the oven and let the chicken rest for 5 minutes before serving.
  7. Garnishing and Serving:
    • Sprinkle the chopped fresh parsley over the top of the chicken for a touch of color and added freshness.
    • Serve the Keto Malibu Chicken with a side of steamed vegetables or a crisp green salad for a complete, low-carb meal.

Nutritional Information (Per Serving)

  • Calories: 375
  • Total Fat: 25g
    • Saturated Fat: 7g
  • Cholesterol: 135mg
  • Sodium: 800mg
  • Total Carbohydrates: 8g
    • Dietary Fiber: 3g
    • Sugars: 2g
  • Net Carbohydrates: 5g
  • Protein: 32g

SmartPoints Value

  • SmartPoints: 8 (per serving, based on Weight Watchers 2024 calculation)

Additional Information

1. Almond Flour vs. Breadcrumbs: Almond flour is a popular low-carb alternative to traditional breadcrumbs. It provides a similar texture and can be used to achieve a crispy coating without the added carbs.

2. Sugar-Free Barbecue Sauce: Opting for sugar-free barbecue sauce helps keep the carb count low. Many store-bought options are available, but homemade versions can be tailored to taste and dietary preferences.

3. Cooking Oils: Olive oil and avocado oil are both excellent choices for cooking due to their high smoke points and health benefits. They are rich in monounsaturated fats, which are beneficial on a keto diet.

4. Bacon: Choose nitrate-free and sugar-free bacon to keep the recipe as keto-friendly as possible. Cooking the bacon until crispy and crumbling it adds a wonderful texture and smoky flavor to the dish.

5. Cheese Variations: While mozzarella cheese is used in this recipe, feel free to experiment with other cheeses such as cheddar or provolone for a different flavor profile.

6. Meal Prep Tips: This recipe can be prepared in advance and stored in the refrigerator for up to 3 days. It also freezes well, making it an ideal option for meal prepping. Simply reheat in the oven to maintain the crispy texture.

7. Garnishing: Fresh herbs like parsley not only enhance the appearance of the dish but also add a burst of fresh flavor. Experiment with other herbs such as basil or cilantro to suit your taste preferences.

8. Serving Suggestions: This Keto Malibu Chicken pairs beautifully with a variety of low-carb sides. Consider serving it with roasted cauliflower, sautéed spinach, or a mixed greens salad with a keto-friendly dressing.

9. Portion Control: Be mindful of portion sizes to maintain alignment with your keto goals. This recipe makes four servings, making it easy to manage your carb intake while enjoying a hearty meal.

10. Variations: For a twist on the classic recipe, try adding different low-carb toppings such as sliced jalapeños for heat or chopped sun-dried tomatoes for added flavor.

Enjoy your Keto Malibu Chicken, a delectable and low-carb meal that’s as satisfying as it is nutritious. This recipe is designed to fit seamlessly into your ketogenic lifestyle, offering a delicious way to stay on track with your health and wellness goals.