Keto Chicken and Dumplings

yield: 8 SERVINGS

prep time: 15 MINUTES

cook time: 35 MINUTES

total time: 50 MINUTES

Ingredients

For the “soup”:

• 1 tbsp extra-virgin olive or avocado oil (or ghee)
• 1 large sweet onion, chopped
• 3 garlic cloves, minced
• 3 lb boneless, skinless chicken thighs or breasts (or a combination)
• 8 cups low-sodium chicken broth
• 1 cup heavy cream
• 1 tsp coarse salt
• 1/2 tsp freshly ground black pepper

For the dumplings:

• 1 1/2 cups almond flour
• 1/2 cup coconut flour
• 1 tsp xanthan gum
• 1 tsp baking powder
• 1/2 tsp coarse salt
• 1/4 tsp freshly ground black pepper
• 1 tbsp unsalted butter, melted
• 1/2 cup unsweetened coconut milk
• 1 large egg, room temperature

Instructions

Stovetop Instructions:

1. Heat a stockpot over medium heat. Add the oil and, when it’s shimmering, add the onions. Cook for a few minutes, stirring occasionally until they’re soft and translucent. Add the garlic and cook for one minute more, stirring frequently.
2. Place the chicken in the pot and pour the chicken broth over the top. Bring to a gentle boil, reduce the heat and simmer for 20 minutes, or until the chicken is cooked through. Remove the chicken with a slotted spoon and either cut into bite-sized pieces or gently shred it. Return the chicken to the stockpot. Allow the soup to gently simmer while you make the dumplings.
3. In a medium-sized mixing bowl, whisk the almond flour, coconut flour, xantham gum, baking powder, salt, and pepper until thoroughly combined. In a separate small bowl, whisk together the melted butter, coconut milk, and the egg. Add the wet mixture into the dry mixture and stir until it forms a soft dough (don’t overmix). Using your hands, form the dough into 1-inch dumplings, pressing them well several times each to make sure they’re packed well (this will help prevent them from falling apart when cooked).
4. Add the salt, pepper, and heavy cream to the soup. Taste and adjust the seasoning if necessary. Reduce the heat to low.
5. When the soup is at a very low simmer, drop the dumplings (one or two at a time) directly into the soup. Cook the dumplings for about 5 minutes, just until cooked through. Alternatively, you can turn off the heat just before adding the dumplings to ensure they don’t get overcooked and fall apart. Serve immediately.

Crockpot Instructions

1. Heat a skillet over medium heat. Add the oil and, when it’s shimmering, add the onions. Cook for a few minutes, stirring occasionally until they’re soft and translucent. Add the garlic and cook for one minute more, stirring frequently.
2. Place the onion mixture into the crockpot. Add the chicken and broth, then stir gently. Cook on low for 8 hours or on high for 4 hours.
3. Meanwhile, In a medium-sized mixing bowl, whisk the almond flour, coconut flour, xantham gum, baking powder, salt, and pepper until thoroughly combined. In a separate small bowl, whisk together the melted butter, coconut milk, and the egg. Add the wet mixture into the dry mixture and stir until it forms a soft dough (don’t overmix). Using your hands, form the dough into 1-inch dumplings, pressing them well several times each to make sure they’re packed well (this will help prevent them from falling apart when cooked).
4. Remove the chicken with a slotted spoon and either cut into bite-sized pieces or shred it. Return the chicken to the crockpot. Add the salt, pepper, and heavy cream to the soup. Taste and adjust the seasoning if necessary. Reduce the heat to low.
5. Drop the dumplings (one or two at a time) directly into the soup. Cook the dumplings for about 5 minutes, just until cooked through. Turn the temperature setting to “keep warm” or off completely.

Instant Pot Instructions

1. Press “Sauté” to preheat your Instant Pot. When the word “hot” appears on the display, add the oil. When it’s shimmering, add the onions to the pot. Cook for a few minutes, stirring occasionally until the onions are soft. Add the garlic and cook for one more minute, stirring frequently. Turn off the Instant Pot.
2. Add the chicken to the pot and pour the broth over, taking care that all the chicken is submerged. Close and lock the lid of the Instant Pot. Press “Manual” and immediately adjust the timer to 10 minutes.
   Check that the cooking pressure is on “high” and that the release valve is set to “Sealing”.
3. Meanwhile, In a medium-sized mixing bowl, whisk the almond flour, coconut flour, xantham gum, baking powder, salt, and pepper until thoroughly combined. In a separate small bowl, whisk together the melted butter, coconut milk, and the egg. Add the wet mixture into the dry mixture and stir until it forms a soft dough (don’t overmix). Using your hands, form the dough into 1-inch dumplings, pressing them well several times each to make sure they’re packed well (this will help prevent them from falling apart when cooked).
4. When the time is up, allow the pressure to release naturally.
   Open the IP and gently stir. Add the salt, pepper, and heavy cream to the soup. Taste and adjust the seasoning if necessary. Press “Sauté” and make sure it’s set to low.
5. Drop the dumplings (one or two at a time) directly into the soup. Cook the dumplings for about 5 minutes, just until cooked through. Turn off the Instant Pot or set it to “keep warm”. Serve immediately.

Notes

If you prefer a thicker soup, sprinkle 1/2 tsp xantham gum over the surface of the soup after cooking, then stir it in (before adding the dumplings).

To keep the carbs low, the recipe doesn’t call for carrots and celery. If you would prefer to have these in the dish, add 4 each of carrots and celery stalks (or less), chopped, to the onions when sauteeing.

Take care to cook the dumplings just before serving, and don’t cook them too long or they could dissolve into the soup. If this happens, all is not lost as it still tastes delicious!

Nutrition Information:

 YIELD: 8 SERVING SIZE: 1
Amount Per Serving: CALORIES: 636TOTAL FAT: 42gSATURATED FAT: 15gTRANS FAT: 0gUNSATURATED FAT: 25gCHOLESTEROL: 268mgSODIUM: 904mgCARBOHYDRATES: 12gNET CARBOHYDRATES: 8gFIBER: 4gSUGAR: 5gPROTEIN: 54g