Keto Chicken Kiev (Low Carb, Gluten Free, Nut Free)

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Keto Chicken Kiev (Low Carb, Gluten Free, Nut Free)

When you’re craving comfort food, nothing hits the mark like a good old kiev. These Keto Chicken Kievs are made using a combination of whey protein and parmesan to give an awesome crumb without all the carbs. Serve with cauliflower mash for the best comforting low carb dinner, a nice salad, fresh green beans or broccoli.

Prep Time 25

Cook Time 30

Servings kievs

Calories 628kcal

Author Jo Harding

Ingredients

24 ounces chicken breasts or (600g) or 4 breasts about 6 ounces each
1- ¼ cups whey protein unflavored
⅓ cup grated parmesan (20g)
salt (to taste)
pepper (to taste)
1 pinch paprika optional
2 large eggs beaten
1 cup avocado olive oil For frying

Parsley Garlic Butter

6 tablespoon unsalted butter room temp
2 cloves garlic minced
1 tablespoon lemon juice
2 tablespoon fresh parsley chopped (8g)
½ teaspoon sea salt
⅓ teaspoon ground black pepper

Instructions

Place all the butter ingredients in a bowl and whisk with a fork to combine. Option to use a stick blender. Chill in fridge while you prepare the chicken.
Add the chicken breasts to a chopping board. Make a deep pocket in the thick end of each breast using a sharp knife, about half way into the fillet. Careful not to cut through or the butter will leak.
Split the butter into 4 and push equal amounts into each pocket. Seal with your hands.
Add the whey, parmesan and seasoning to a large shallow bowl. Add the eggs to another.
Dip each breast in the egg then the whey, repeating so each Kiev has a double coating. (This ensures the kievs are juicy on the inside and crisp on the outside. Keep any spare whey mix to one side.)
Place on a parchment lined baking tray and chill in the fridge for 1 hour. If you find the whey has absorbed into the egg a little after chilling, just sprinkle with a little more whey mix before frying.
Preheat the oven to 350F / 180C / 160 fan.
Heat the oil in a large non stick frying pan over a medium heat. Fry the kievs for 2 - 3 minutes each side or until golden - watch so the batter doesn’t burn. Cook two at a time to avoid overcrowding and uneven cooking.
Transfer to a baking tray and cook in the oven for 20 - 25 minutes or until cooked through.
Season with optional salt, lemon and parsley to serve.
Storage: Best fresh or refrigerate for one day, but the crumb and filling may be different.

Notes

Net Carbs

Please note that the oil for frying does not get completely absorbed into the chicken, therefore only about 2 tablespoon is calculated into the nutritional information.

Nutrition