Onion lovers, rejoice! This keto-friendly French onion chicken casserole is sure to satisfy all of your comfort food cravings.
Caramelized onions and melted cheese create a delicious topping for juicy organic chicken breasts, creating a nutritious and indulgent meal.
This easy-to-follow recipe only takes 30 minutes, making it an ideal option for busy weeknights.
Why you’ll love this keto-friendly recipe
Simmered to perfection, this low-carb casserole is ideal for a cozy night in or impressing guests at a dinner party.
The combination of savory onions and creamy cheese makes this an indulgent dish with impressive nutritional value.
Research published in Phytotherapy Research found that when onions are chopped, they release various bioactive compounds that provide numerous benefits.
These include anticarcinogenic properties, blood thinning effects, and even antibiotic benefits that can protect against bacterial infections.
In addition, organically raised chicken is an excellent source of protein and offers various essential nutrients, such as vitamin B6 and selenium, crucial for metabolic processes and energy production.
What's more, this recipe can easily be doubled or tripled, which is ideal for meal-prepping or feeding a large crowd.
How to choose the right type of chicken
Chicken is a much-beloved staple meat used in a wide variety of dishes. However, not all chickens are created equal.
When buying poultry, it’s crucial to choose high-quality organic meat that is raised in a natural habitat and free from added hormones.
Around 99 percent of commercially sold chickens are factory-raised. This means they're fed a diet of cheap grains and given antibiotics to prevent infections from spreading in overcrowded battery farms.
Confined animal feeding operations (CAFOs) are notorious for their inhumane treatment of chickens. The overcrowded living conditions can also create a breeding ground for disease.
"Antibiotics, arsenic, and pathogenic bacteria have been found in conventional, factory-farmed chicken. These can be very dangerous to our health," explains Dr. Berg.
Look for pasture-raised and organic chickens with access to fresh air, natural sunlight, and a diet of organic grains, grasses, and insects.
Not only is organic produce better for your health, but it also supports sustainable farming practices.
What to serve with Keto French Onion Chicken Casserole
Although this casserole is a delicious stand-alone meal, it also complements many low-carb side dishes.
Here are a few mouthwatering ideas to complete your meal.
Greek Salad
For a refreshing and light side dish, serve this casserole with a classic Greek Salad.
Mix romaine lettuce, feta cheese, sliced red onion, olives, and tomatoes, and toss in a homemade red wine vinaigrette dressing.
Cauliflower Rice
Need a low-carb alternative to traditional rice? Look no further than this Cauliflower Fried Rice.
Simply pulse cauliflower florets in a food processor until they resemble rice, then fry with garlic, onions, and carrots for a delicious accompaniment to your casserole.
Cheesy Garlic Asparagus
This roasted Keto Cheesy Garlic Asparagus is seasoned with olive oil, salt, and pepper and topped with mozzarella cheese, creating flavors that combine perfectly with this French onion chicken bake.
Keto Garlic Bread
Create a keto-friendly version of garlic bread using an almond flour-bread base and parmesan cheese for a crunchy side dish.
The buttery garlic flavors and crispy texture of this low-carb keto bread create a perfect side dish to serve alongside this aromatic casserole.
Keto Loaded Mashed “Potatoes”
Do you love mashed potatoes but don’t want to get kicked out of ketosis?
These Loaded Mashed “Potatoes” offer the perfect alternative without sacrificing taste. The creaminess and subtle flavors of the cauliflower make this side dish an excellent pairing for any savory low-carb meal.
Low-carb Cajun Waffle Fries
For a fun and tasty twist to a classic favorite, try these Keto Cajun Waffle Fries.
The crispy texture and bold flavors provide a delicious contrast to the creamy and savory French onion chicken.
Onion Rings
To serve a cheeky appetizer before you impress with this French onion casserole, make your own low-carb onion rings.
This recipe uses coconut flour and pork rinds for a crisp coating that will be a hit with all your guests.
Keto Cheese and Broccoli Salad
Are you struggling to get enough greens into your diet? Serving this Keto Cheese and Broccoli Salad alongside this casserole is the perfect solution.
Loaded with hearty vegetables and a tangy dressing, this salad is a nutritious and flavorful addition to any meal.
Storing and reheating tips
Store any keto French onion chicken casserole leftovers in an airtight container in the refrigerator for up to four days.
To reheat, place the casserole in a preheated 350 degrees F (177 degrees C) oven for 10 to 15 minutes or until warmed.
The chicken should reach an internal temperature of 165 degrees F (74 degrees C) before serving to ensure it's safe to consume.
If you are batch cooking or meal prepping, freeze the dish in individual portions for up to three months.
To reheat from frozen, thaw the casserole in the refrigerator overnight, then proceed with the above instructions.
Key takeaways
This French Onion Chicken Casserole combines the flavors of sweet onions, savory chicken, and creamy cheese for a delectable meal that won't disrupt ketosis.
Serve this dish with a side of cauliflower rice, Greek salad, or keto garlic bread for a satisfying and nutritious meal.
FAQ
1. How many carbs are in Keto French Onion Chicken Casserole?
Unlike traditional casseroles loaded with carbohydrates, this keto-friendly version contains only 12 grams of net carbs per serving.
2. Can I have chicken on keto?
Yes, chicken is an excellent protein source for those following a keto diet.
Be mindful of the meat you buy and opt for pasture-raised, organic chicken to avoid exposure to antibiotics and other potentially harmful substances.
3. What is the healthiest type of chicken on keto?
Pasture-raised, organic poultry is the healthiest type of chicken on keto as it’s free from added hormones and antibiotics, providing a cleaner source of protein for your body.
Choosing organic chicken also supports sustainable farming practices and ensures the humane treatment of the animals.
4. How long can I store chicken in the fridge?
Raw chicken can be stored in the refrigerator for up to two days. Cooked chicken can last up to four days in the fridge when stored properly in an airtight container.
Be sure to reheat any leftovers within this time frame and discard any meat left out at room temperature for over two hours.
5. What is the best side dish for keto chicken casserole?
Some popular side dishes to serve with keto chicken casserole include cauliflower rice, Greek salad, cheesy garlic asparagus, and keto garlic bread.
Sources
https://pubmed.ncbi.nlm.nih.gov/12410539/
