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Keto Butterflied Chicken with Garlic Spinach

5 stars, average of 7 ratings

Keto Butterflied Chicken with Garlic SpinachPin itFollow us 138.4k

This easy butterflied chicken is the perfect low-carb dinner for busy weeknights. It only takes 20 minutes to prepare with a few common ingredients.

There’s nothing as nourishing and comforting as crisp chicken served with creamy garlic spinach and capers. It's high in protein to keep hunger at bay, and it's ultra low in carbs which is ideal for those who are following a very low-carb keto diet.

And if you like fish, make sure to try my Keto Tuscan Sea Bass with Creamy Spinach. It's just as easy, quick and delicious!

We all have different dietary needs so it's only natural that you may need to adjust the macros in this recipe. You can make any adjustments directly in the KetoDiet App by cloning any of the recipes from my blog and customizing them to fit your macros and preferences.

Keto Butterflied Chicken with Garlic SpinachPin itFollow us 138.4k

Hands-on Overall

Serving size 1 chicken breast + about 115 g/ 4 oz spinach

Allergy information for Keto Butterflied Chicken with Garlic Spinach

✔  Gluten free
✔  Egg free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
✔  Beef free

Nutritional values (per serving, 1 chicken breast + about 115 g/ 4 oz spinach)

Net carbs4.4 grams
Protein43.2 grams
Fat27.4 grams
Calories434 kcal
Calories from carbs 4%, protein 40%, fat 56%
Total carbs8 gramsFiber3.6 gramsSugars1.7 gramsSaturated fat12.1 gramsSodium788 mg(34% RDA)Magnesium168 mg(42% RDA)Potassium1,396 mg(70% EMR)

Ingredients (makes 2 servings)

  • 2 skinless chicken breasts (300 g/ 1.6 oz)
  • sea salt and pepper, to taste
  • 1 tbsp extra virgin olive oil or ghee (15 ml)
  • 1 tbsp butter or ghee
  • 2 cloves garlic, minced
  • 1/4 cup cream cheese or goat's cheese (60 g/ 2.1 oz)
  • 3 tbsp grated Parmesan cheese (15 g/ 0.5 oz)
  • 1 tbsp capers (9 g/ 0.3 oz)
  • 300 g fresh spinach or frozen spinach, thawed and drained (10.6 oz)
  • Optional: fresh parsley, basil, chillies and/or lemon to serve

Instructions

  1. To butterfly the chicken breast, place it on a chopping board. Placing your hand flat on top of the chicken breast, use a sharp knife to slice into one side, starting at the thicker end and ending at the thinner point. Be careful not to cut all the way through to the other side. Open the breast so that it resembles a butterfly, about 1/2 inch (1 cm) thick. Season with salt and pepper. Keto Butterflied Chicken with Garlic Spinach
  2. Heat a large skillet greased with ghee over medium-high heat. Once hot, add the butterflied chicken. Cook undisturbed for 5 to 7 minutes. Rotate the pan halfway through to ensure even cooking. Then flip the chicken over and cook for 1 minute. Transfer the chicken to a plate and keep warm. Keto Butterflied Chicken with Garlic Spinach
  3. Wash the spinach and place in a salad spinner to drain.
    Note: You can use frozen & thawed spinach instead of fresh. Once thawed, squeeze out any excess water before adding to the pan. Keto Butterflied Chicken with Garlic Spinach
  4. To the pan where you cooked the chicken, add the butter and minced garlic. Cook until fragrant for 2 to 3 minutes. Add the spinach and cook until wilted, for 1 to 2 minutes.
  5. Stir in the cream cheese, parmesan and capers and cook for another minute. Keto Butterflied Chicken with Garlic Spinach
  6. Add back the chicken breasts and gently heat through. Keto Butterflied Chicken with Garlic Spinach
  7. Serve while still warm or let it cool down and refrigerate for up to 4 days. Keto Butterflied Chicken with Garlic Spinach

Ingredient nutritional breakdown (per serving, 1 chicken breast + about 115 g/ 4 oz spinach)

Net carbsProteinFatCalories
Chicken, breast (without skin, raw)
0 g33.8 g3.9 g180 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Pepper, black, spices
0.1 g0 g0 g0 kcal
Olive oil, extra virgin
0 g0 g6.8 g60 kcal
Butter, unsalted, grass-fed
0 g0.1 g5.8 g51 kcal
Garlic, fresh
0.9 g0.2 g0 g4 kcal
Cream cheese, soft (full-fat)
1 g2.1 g8.4 g74 kcal
Parmesan cheese
0.2 g2.7 g1.9 g29 kcal
Capers, canned
0.1 g0.1 g0 g1 kcal
Spinach, fresh
2.1 g4.3 g0.6 g35 kcal
Total per serving, 1 chicken breast + about 115 g/ 4 oz spinach
4.4 g43.2 g27.4 g434 kcal

Keto Butterflied Chicken with Garlic SpinachPin itFollow us 138.4k

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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (1)

Super flavorful...a definite do again!