Keto Chicken and Feta Poutine

Name: Keto Chicken and Feta Poutine
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Yield: 2
Cuisine: keto
Ingredients: Chicken Breast Boneless Skinless Raw; Salt; Black pepper; Onion powder; Garlic powder; Lemon pepper seasoning; Olive Or Extra Virgin Olive Oil; Butter, unsalted; Paleo Baking Flour; Chicken broth; Thyme Fresh Or Raw Herb; Rosemary Fresh Or Raw Herb; Zucchini; Feta cheese

131 ratings

Prepare Time 10 minutes

Cook Time 35 minutes

Chicken breast is liberally seasoned and cooked to blackened on your stove before diced into small pieces. The chicken is added to a simple but traditional style poutine gravy, which you can thicken with a little Keto paleo flour. The chicken poutine gravy is then poured over a mountain of Keto-friendly zucchini “fries” before topped with tangy and healthy feta cheese. Bake the whole tray in your oven and share it with a friend or keep the leftovers for yourself. Poutine is normally eaten as a snack, which you can also do with this recipe. However, since this recipe is Keto, it’s acceptable as part of a meal as well, like a side dish. If you’re using the chicken and feta poutine as a side dish, be careful about how much protein you consume in your main course since Keto diets usually only need about 20% protein or less per day. ### What Exactly Is Poutine? Poutine is a French word, but it’s not exactly from France! Most believe poutine was first created in French-Canadian Quebec, and its popularity has trickled down into some areas of the United States. Although poutine is typically served over potato fries, our Keto version uses zucchini instead. Poutine always includes hot, brown gravy and melted cheese curds (in our case, feta does the trick). Some poutine is made with duck, but you’ll be using duck’s more affordable cousin: chicken! Poutine is a great dish for warming yourself up on a cold day. ### Can I Add Anything Else To My Poutine? Poutine is usually served as is, without any extras added on top of the chicken, gravy, and cheese. However, you can include other ingredients in the poutine if you’re interested in making this recipe a filling main course. You can easily include more chicken at your discretion or incorporate some crispy bacon bits. If you’d like to add low-carb vegetables on top of your zucchini “fries”, shredded lettuce or sauteed mushroom slices would complement the dish well. If you want to add more fat to your meal, a dollop of sour cream or greek yogurt could do the trick. Jessica L.

How to make Keto Chicken and Feta Poutine

Make the chicken first by patting a thin-sliced breast dry with a paper towel. Season the chicken breast with salt, pepper, onion powder, garlic powder, and lemon pepper seasoning. Next, heat the olive oil on medium-high heat in a pan on the stove. Place the seasoned chicken in the pan, cooking it on one side until the spices blacken. Flip the chicken over and cook on the remaining side until it’s done, adjusting the heat as necessary to avoid burning. When the chicken is cooked, transfer it to a cutting board to cool temporarily.
Return your used pan to the stove. On low heat, melt the butter in the pan to lift up any leftover spices from the chicken. Once the butter is melted, stir the paleo flour into the pan until it turns golden and frothy. Next, pour the chicken broth into the pan and stir until the flour thickens the broth. Bring up the heat on the gravy until it’s bubbling. Meanwhile, dice your chicken into small pieces.
Transfer the diced chicken to the gravy. Add a sprig of thyme and a small sprig of rosemary to the pan. Place a lid over the pan and let the gravy bubble and thicken around the chicken. After just a few minutes, leave the chicken poutine gravy aside for later. Next, turn the oven on to preheat to 425 degrees and select either a well-seasoned sheet tray or line a tray with parchment paper.
Use a vegetable peeler to peel wide, flat strips from a whole zucchini. Peel until you have enough pieces totaling the weight listed in the ingredients. Lay all the zucchini pieces flat between sheets of paper towels, and press down firmly to extract any excess moisture. Discard the used paper towels and arrange the zucchini on your sheet tray as if the pieces were a big pile of french fries. Spread the pieces out enough to ensure each one will be touched by the chicken poutine.
Pour the chicken poutine gravy over the zucchini on the tray. Make sure you distribute the gravy to ensure even coverage. Crumble chunky pieces of feta cheese over the chicken poutine and set the tray in your oven. Bake the poutine for about 12 minutes. For doneness, look for tender zucchini peels with browned edges and feta crumbles that have mostly maintained their shape but are soft and melted to the touch. Enjoy with a fork and serve hot.

Ingredients of Keto Chicken and Feta Poutine

Ingredient	Quantity
1. Chicken Breast Boneless Skinless Raw	undefined
2. Salt	undefined
3. Black pepper	undefined
4. Onion powder	undefined
5. Garlic powder	undefined
6. Lemon pepper seasoning	undefined
7. Olive Or Extra Virgin Olive Oil	undefined
8. Butter, unsalted	undefined
9. Paleo Baking Flour	undefined
10. Chicken broth	undefined
11. Thyme Fresh Or Raw Herb	undefined
12. Rosemary Fresh Or Raw Herb	undefined
13. Zucchini	undefined
14. Feta cheese	undefined

Keto Chicken and Feta Poutine nutrients

caloriesKCal: 305.059 caloriesKJ: 1276.367 totalCarbs: 3.943 diabetesCarbsADA: 3.943 netCarbs: 2.976 diabetesCarbs: 2.994 fiber: 0.932 starch: 0.275 sugar: 2.417 addedSugar: 0.009 sugarAlcohols: 0.035 protein: 20.189 fat: 23.833 transFat: 0.769 monousatFat: 7.764 polyunsatFat: 1.413 omega3Fat: 0.184 omega6Fat: 0.598 saturatedFat: 11.968 cholesterol: 101.396 vitaminA: 185.604 vitaminC: 9.646 vitaminD: 0.194 vitaminE: 1.095 vitaminK: 6.837 vitaminB1: 0.122 vitaminB2: 0.36 vitaminB3: 6.366 vitaminB5: 0.505 vitaminB6: 0.726 vitaminB12: 0.668 potassium: 478.708 magnesium: 38.603 calcium: 164.757 iron: 0.884 zinc: 1.563 copper: 0.092 phosphorus: 276.656 sodium: 660.846 selenium: 23.661 folate: 36.242 choline: 15.586 alcohol: 0 caffeine: 0 gluten: 0 manganese: 0.191 conjugatedLinoleicAcid: 0.105 phyticAcid: 5.74 xylitol: 0 isomalt: 0 sorbitol: 0 maltitol: 0 lactitol: 0 erythritol: 0 pinitol: 0 inositol: 0.035 mannitol: 0

Frequently Asked Questions

Are there vegetarian or vegan keto options?

Yes, you can follow a vegetarian or vegan keto diet by including plant-based sources of protein like tofu, tempeh, and seitan, along with non-starchy vegetables and healthy fats.

How can I manage social gatherings while on a keto diet?

Plan ahead by eating a keto-friendly meal before attending, bring a dish to share that aligns with your diet, and focus on socializing rather than just the food.

Are there specific cooking oils recommended for keto recipes?

Yes, oils like olive oil, avocado oil, and coconut oil are popular choices for cooking on a keto diet due to their healthy fat profiles and low carb content.

What is the difference between ketosis and ketoacidosis?

Ketosis is a natural metabolic state where the body burns fat for fuel. Ketoacidosis, on the other hand, is a dangerous condition that can occur in uncontrolled diabetes.

What's the difference between total carbs and net carbs?

Total carbs include all types of carbohydrates, while net carbs subtract fiber and certain sugar alcohols. Net carbs are often used in keto diets to gauge carb intake.