Easy Keto Chicken and Dumpling Recipe

Delicious and Low-Carb Keto Chicken and Dumplings Recipe

Keto chicken and dumpling recipe is one of the most searched recipes on the internet. There are many dumplings recipes out there that are unhealthy. The solution to this is to find healthier alternatives to the traditional dumplings recipes. One of the healthier alternatives is Shirataki noodles which are low in calories and carbs.

The alternative that I would like to introduce is Shirataki noodles which are low in calories but high in fibre. They are perfect for those who want an alternative for dumplings without having to change their entire diet.

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keto chicken and dumplings recipe

The History of Chicken and Dumplings

One of America’s most popular regional dishes, chicken and dumplings is a soulful dish typically that people love to eat on cold winter nights. But where did this dish come from?

Chicken and dumplings were originally introduced to America by African slaves in the 1800s. The dish was based on a similar Afro-Caribbean soup called “Thowdie,” which is made with okra, cassava or plantains, chicken meat and sometimes seafood. The story goes that the slaves were too poor to afford other types of meat so they used what they could find – an edible bird called a “dumpling” – which came from the West Indies.

The history of Chicken and Dumplings is still being written today even though it’s been around

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Low Carb Meals for the Busy Professional

Low carb meals for the busy professional can be difficult to prepare, but it doesn’t have to be. With these recipes, you can have a low carb meal within minutes and enjoy it at your desk, in the car, or anywhere else.

Ultimately, low carb meals for the busy professional are an excellent way of getting into a healthy routine that will help you manage your weight and keep up with your busy schedule. When you’re ready to incorporate them into your life, these recipes will make it easy and quick.

Keto Chicken and Dumplings Recipe

This Keto Chicken and Dumplings is not only comforting and cozy, but it also requires simple and clean ingredients. Savory chicken soup with gluten free and low carb dumplings. Whole30, Keto, Paleo and Gluten Free. 
Prep Time15 mins
Active Time45 mins
Cuisine: American
Keyword: Keto Chicken and Dumplings Recipe
Yield: 8 Serves

Materials

Chicken Soup

  • pounds  boneless chicken breasts, cooked and shredded
  • 1  large yellow onion, peeled and chopped
  • 8 cups  chicken broth
  • 1 tablespoons ghee
  • 3 garlic cloves, minced
  • Salt and pepper to taste 
  • Thyme for garnish
  • 3/4 cup canned coconut milk, unsweetened
  • 1/4 teaspoon xanthan gum

Dumplings

  • 1 1/2 cups almond flour
  • 1/2 cup coconut flour
  • 1 teaspoon xanthan gum*
  • 1 tablespoon ghee, melted
  • 1 teaspoon parsley
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1 teaspoon baking powder
  • 1/2 cup coconut milk, canned unsweetened
  • large egg

Instructions

Stove Top Chicken Soup:

  • Add a large pot of water with the chicken breast along with salt and pepper over medium/high heat and bring to a boil. Cover with a lid and lower the heat slightly.  Allow this to simmer for 10-12 minutes. Cooking time will depend on the size of the chicken breasts. The internal temperature should be 165F. (Make sure not to over cook them or they will become rubbery).
  • Remove the chicken from the pot and pour out the water. Set the pot to the side. Allow to sit for 10 minutes. Once cool, transfer the cooked chicken to a large mixing bowl and shred using a hand held mixer or a fork. (I find that the hand held mixer is a much easier way to shred chicken quickly).
  • Transfer the large pot back over medium heat along with 2 tablespoons of ghee, minced garlic and the chopped onions. Cook over medium heat until the onions are translucent, around 3 minutes or so. Once the onions are cooked, add the shredded chicken, chicken broth, coconut milk and salt/pepper (I use 1 teaspoon salt and 3/4 teaspoon black pepper). Allow to simmer for 20 minutes. Add in the 1/4 tspxanthan gum. Mix together. 

Dumplings:

  • While the soup is simmering, to a large mixing bowl, add the almond flour, coconut flour, parsley, baking powder, xanthan gum and salt/pepper. Mix together. Once combined, add in the large egg, ghee and coconut milk. Mix until it becomes a dough like mixture. Use your hands to form and pack the dough into 18 medium dumplings.
  • Drop the dumplings into the simmering soup (on low heat) and allow to cook for 3-4 minutes, uncovered. Keep an eye on them as they cook and make sure not to overcook or they will dissolve, low heat is a must) Just heat them enough to cook through. 
  • Garnish with fresh thyme and enjoy!

Slow Cooker Version:

  • Add a small skillet over medium/high heat. Place the ghee, minced garlic and chopped onions in the skillet and cook until the onions are translucent, around 3 minutes. 
  • Transfer the chicken broth, raw chicken, salt/pepper, cooked onions, and garlic to the slow cooker. Cook on low for 8 hours, or until the chicken is cooked through. Remove the chicken pieces from the pot and allow to cool. Shred the chicken and then turn the heat up to high and add the coconut milk and dumplings to the slow cooker, allowing them to cook for 15 minutes, or until they’re cooked through.
  • Garnish with fresh thyme and enjoy!

Notes

  • Make sure not to boil your chicken too long. This will make it rubbery.
  • Use a handheld mixer for easy shredded chicken.
  • Feel free to sub tapioca or arrowroot flour for the xanthan gum.
  • When making the dumplings, you may have to press them in your hands a few times and pack them together to get a perfect ball. It may be crumbly at first but the more you pack it together, the better the ball form will be.
  • Don’t cook the dumplings too long or they will dissolve. I always cook between 5-7 minutes.
 

NUTRITION

  • Serving Size: 1 serving with 3 dumplings
  • Calories: 450
  • Sugar: 2
  • Sodium: 566
  • Fat: 20
  • Carbohydrates: 12
  • Fibre: 4
  • Protein: 45
  • Cholesterol: 155

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