, photo by Naomi Sherman
, nutritional review by Franziska Spritzler, RD, CDE
in Recipes, Dinner, Meal Keto pesto chicken casserole with feta cheese and olives
Ingredients
- 1½ lbs 650 g boneless chicken thighs
- salt and pepper
- 2 tbsp 2 tbsp butter or coconut oil
- 1⁄3 cup (2¾ oz.) 80 ml (80 g) red pesto or green pesto
- 1¼ cups 300 ml heavy whipping cream
- 3 oz. (2⁄3 cup) 85 g (150 ml) pitted olives
- 5 oz. (1 cup) 140 g (220 ml) feta cheese, diced
- 1 1 garlic clove, finely choppedgarlic cloves, finely chopped
- 5 oz. (2½ cups) 140 g (600 ml) leafy greens
Instructions
- Preheat the oven to 400°F (200°C).
- Cut the chicken into bite-sized pieces. Season with salt and pepper.
- Add butter or oil to a large skillet and fry the chicken pieces in batches over medium-high heat until golden brown.
- Combine pesto and heavy cream in a bowl.
- Place the fried chicken pieces in a baking dish together with olives, feta cheese and garlic. Add the pesto/cream mixture.
- Bake in oven for 20-30 minutes, until the dish turns bubbly and light brown around the edges.
Tips
A number of low carb, store-bought varieties of pesto are available in most grocery stores.
Red pesto is typically made with basil leaves, tomatoes or sun-dried tomatoes, Parmesan cheese, olive oil, pine nuts, and garlic. Green pesto is typically made with basil leaves, Parmesan cheese, olive oil, pine nuts, and garlic. Look for ones with real olive oil, not soybean oil or canola oil, no sugar, and less than 5 net carbs per serving.
A simple side dish of field greens or crunchy romaine lettuce complements the rich flavors. Lightly sautéed asparagus or green beans work, too.
If you feel like making this dish even heartier you can pair it with cauliflower rice, roasted cauliflower or fried broccoli.
Meal prep
This dish can be prepared by frying the chicken ahead of time. You can assemble the entire casserole and keep in the fridge for a day before baking it. Just make sure you let it come to room temperature before placing in the oven. It's also good to give it a stir since the pesto can sink to the bottom.
If you have chicken or turkey leftovers, they are perfect for this dish. Just skip the first 3 steps of the instructions and take it from there. If you're short on time you can also use a rotisserie chicken. Take the meat off the bones and divide it into bite-sized pieces. Follow the instructions from step 3.
Storing and reheating
If you intend to eat the casserole within 2-3 days you can store it in the fridge. Otherwise it's better to place the casserole in the freezer where it will last up to 3 months. Make sure your casserole dish is suitable for freezing.
If freezing, let thaw in the refrigerator the day before you plan on serving it. Don’t place a cold baking dish straight from the fridge into a hot oven as this can cause your dish to crack. Reheat the casserole in the oven at 300°F (150°C) until thoroughly warm.
457 comments
But with age, I have put on a good handful of kilos that I am looking to lose. So I have started , but overall concerned with the few ingredient, I have generally always avoided. Please send me your sound advice, that maybe I have over looked on the site for my concern.
Thankyou
Nicky
Try it. :)
... and report back what you thought of the result. :)
Here you can find it:
https://www.dietdoctor.com/low-carb/get-started/prepare
Not much yet.
But we have this:
https://www.dietdoctor.com/low-carb/recipes?s=kale&st=recipe
We will be making this again for sure.
Does one have to eat breakfast on this diet? I have 2 cups of bullet proof coffee. Each cup has bone broth powder (10 gr protein), 1 T Kerry Gold butter and 3-4 T organic virgin coconut milk. I count this as breakfast as I have a total of 20 gr protein plus oodles of nutrients. How much protein are we to have each day. Also, anyone have a cure for Dawn Phenomenon, I've tried most things including fasting. Can't get into ketosis or lose weight. I've had T2D for about 15 years now, on 70 units Lantus and max on Metformin.
Thanks!
Sorry but we don't want to promote to much "counting" that's why we only have the carbs in gram. Read more about how we think about losing weight here:
https://www.dietdoctor.com/how-to-lose-weight
But If you feel that this is important to you then use the formula below to calculate, a bit complicated though. ;-)
(%PROTEIN / %CARB) * gram_CARB = gram_PROTEIN
(%FAT / %CARB) * 4/9 * gram_CARB = gram_FAT
gram_CARB * 4 + gram_PROTEIN*4 + gram_FAT*9 = CALORIES
I love this recipe. I've made it with both red and green pesto. Delicous and so easy to prepare.
I dislike olives, so I don't put them in and use some cherry tomatoes instead.
I've also made this using green pesto one week and then red pesto another... both are equally yummy! I've never thought of chucking in some sun dried tomatoes or peppers... I'll give that a try tonight!
I see recipes as "guidelines" and just add/remove what you do/don't like.
Enjoy :o)