Lemon Pepper Chicken 🍋🍗

By Ashley Jean June 17, 2023 42 mins read 144 Views

If you're seeking new inspiring ways to cook chicken, then our Keto Lemon Pepper Chicken is just what you need! This high-protein, low-carb dish is perfect for those on a keto diet. With its tangy lemon and pepper combo, it's both nutritious and delicious.

The best thing about this recipe is that you can make it under 30 minutes!

Lemon pepper chicken recipe served on a plate on a kitchen table with other vegetables like tomatoes and lemons.

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Preparation and cooking overview

Making this Lemon Pepper Chicken Recipe is a breeze, suitable for both beginners and seasoned cooks alike. Simply season the chicken breasts, cook them in a skillet until done, and transfer them to a plate. Next, turn those delicious pan juices into a tangy sauce by adding onions, garlic, lemon juice, and a touch of cream. In just around 25 minutes, you'll have a tender and flavor-packed low-carb chicken!

Chef's note

Get ready to put your own spin on this recipe! Feel free to experiment with various flavors and ingredients. Add a kick of spiciness with cayenne or a smoky depth with smoked paprika. Or go with fresh herbs like basil or thyme to bring a delightful aromatic touch. If you crave some extra texture, consider adding crushed almonds or grated parmesan.

Prep Time: 8 minutes
Cooking Time: 15 minutes
Total Time: 23 Minutes
Difficulty Level: Easy
Recipe Makes 4 Servings

Ingredients for this keto lemon pepper chicken recipe

🍗 For the pepper chicken

4 medium chicken breasts
Sea salt
Freshly cracked black pepper, to taste
½ teaspoon garlic powder

🍋 Sauce ingredients

½ teaspoon red chili flakes, optional or to taste
3-ounce butter
½ small yellow onion, chopped
4 garlic cloves, sliced or minced
2 teaspoons Italian seasoning
½ teaspoon fresh lemon zest
Juice of 1 medium lemon
¼ cup heavy cream
Chopped fresh parsley (optional for garnish)
Lemon slices (optional for garnish)

Ingredient substitutions

Skinless chicken breasts: You can use boneless and skinless chicken thighs for higher fat and flavor.
Red chili flakes: Use cayenne pepper or sriracha if you don't have chili flakes.
Yellow onion: Use red onion if you don't have a yellow one or if you want a milder flavor.
Heavy cream: Use coconut cream as a dairy-free option.
Butter: You can use ghee or avocado oil if you don't have butter or don't like it.

Homemade lemon pepper chicken recipe served on a plate.

Additional ingredients

Add these optional ingredients to enhance the flavor and texture of your dish:

Fresh herbs: To elevate the taste of the dish, consider adding fresh herbs such as thyme, rosemary, or basil leaves.
Red pepper flakes: For some extra heat, add some red pepper flakes to the sauce or as a topping.
Parmesan cheese: You can grate some Parmesan cheese before serving.
Dijon mustard: Add a tablespoon of Dijon mustard to the sauce to introduce a sharp, tangy flavor.

Cooking tools required

To make this Keto Lemon Pepper Chicken recipe, you'll need the following tools:

Measuring spoons
Stovetop
Cast iron skillet
Plate
Tongs or spatula

Tools substitute options

Cast iron skillet: If you don't have this, you can use a stainless steel skillet, a non-stick skillet, or a Dutch oven.
Tongs or a spatula: You can use a fork if you don't have these at home.

How to make Keto Lemon Pepper Chicken: step-by-step guide

Cooking methods

Pan-frying

Preparation steps

Gather and measure all your ingredients.
Prepare all the needed tools.
Season the chicken with salt, pepper, and garlic powder.

Chicken seasoned with garlic powder, salt, and pepper.

Cooking instructions

For the chicken breasts

Pour the olive oil into the cast iron skillet. Make sure the heat is medium-high.
Once the skillet is hot enough, add the chicken breast. Now, cook each side for around 4 to 5 minutes or until the internal temperature is 165°F.
Transfer them to a plate and set them aside when cooked.

Seasoned chicken breasts being cooked in cast iron pan.

Chicken breasts being browned in a cast iron pan.

For the creamy lemon sauce

In the same skillet, add onions and garlic, then deglaze the pan with lemon juice and cook for a minute.
Add chicken broth, Italian seasoning, and lemon zest. Then stir in heavy cream and let it thicken.
Once the sauce is thick enough, add the cooked chicken back into the skillet and heat it through.
Spoon the sauce over the chicken, sprinkle some chopped parsley, and garnish with lemon slices.

Onions, garlic, and lemon juice being cooked in melted butter in a cast iron pan.

Chef's pro tip

For tender keto chicken breasts, it's crucial to avoid overcooking. Stick to the suggested cooking time of 4 to 5 minutes per side or until the internal temperature reaches 165°F. If you want consistent results, consider pounding the chicken breasts to achieve uniform thickness. This way, you'll get soft filets every time.

What to serve with lemon pepper chicken?

Here are some ideas to enhance your meal and pair with lemon pepper chicken:

Zucchini noodles: Spiralize a zucchini, then sauté the noodles in a pan with olive oil and minced garlic until they are tender. Season them to taste and serve immediately.
Cauliflower rice: Grate a cauliflower head until it resembles rice. Sauté it in a pan with olive oil, and season with salt and pepper.
Roasted asparagus: Toss asparagus spears in olive oil, season with salt and pepper, then roast them in a preheated oven until they are tender. You can also try our Mediterranean Asparagus recipe.
Kale or spinach salad: Toss your greens with sliced cucumber, cherry tomatoes, and feta cheese. Dress the salad with a simple lemon vinaigrette made from lemon juice, olive oil, salt, and pepper. Another popular dish to pair with keto chicken recipes is our Kale Salad.
Steamed veggies: Place your desired low-carb vegetables in a steamer basket over boiling water. Cover them and steam until they are tender-crisp. Season them with salt, pepper, and keto-friendly herbs or spices.

How to make it healthier

Use low-sodium chicken broth.
Use plain low-carb Greek yogurt instead of the heavy cream in the sauce.
You can sauté or roast vegetables like asparagus or broccoli and add them to the sauce or serve them as a side dish.

Time-saving tips

Instead of mincing garlic cloves, use a garlic press or simply buy pre-sliced garlic or garlic paste.
Use a food processor to chop onions or other vegetables.
To cook the chicken evenly, try pounding chicken breasts to an even thickness. This technique guarantees consistent results and helps reduce cooking time. For added convenience, you can store the pounded chicken in an airtight container in the refrigerator for up to 24 hours, allowing you to prepare meals in advance with ease.

What can I prepare ahead of time?

Mix the garlic powder, red chili flakes, and Italian seasoning in advance and store the mixture in an airtight container.

Storage and reheating instructions

Storage tips

Refrigerator: Let the leftovers cool to room temperature and transfer them to an airtight container. Store in the fridge for up to 3-4 days.
Freezer: Wrap the leftovers tightly with plastic wrap or aluminum foil, place them in an airtight container, and store them for up to 3 months.

Reheating best practices

Oven: Preheat your oven to 350°F, place the leftovers in an oven-safe dish, cover them with foil, and heat for 15-20 minutes or until heated.
Stovetop: Heat a non-stick skillet over medium heat, add a tablespoon of oil or butter, and add the leftovers. Then cook for 5-7 minutes, occasionally flipping until heated through.
Microwave: Place the leftovers in a microwave-safe dish and cover with a damp paper towel. Microwave on high for 1-2 minutes or until heated through.

Note: Add a splash of chicken broth or water before reheating to prevent the chicken from drying out.

Recipe wrap-up and conclusion

Our Keto Lemon Pepper Chicken is a zesty one-pan skillet wonder that can be prepared in under 30 minutes. With simple ingredients, this dish offers both flavor and comfort, making it an excellent dinner option. Experience the creamy delight of lemon chicken in a single dish.

Feel free to share this recipe with your friends and let them enjoy this culinary delight as well.

Frequently asked questions

Chicken can become dry if it is overcooked. To avoid this, make sure to cook the chicken sparingly and use a meat thermometer to ensure it reaches the internal temperature of 165°F (74°C).

To thicken the sauce, simmer it for a bit longer to allow it to reduce and naturally thicken. Alternatively, you can mix a small amount of Xanthan gum and gradually add it to the sauce while stirring until you achieve the desired thickness.

To prevent the chicken from sticking to the skillet, ensure that the skillet is well heated and add a thin layer of oil before cooking. Non-stick skillets or well-seasoned cast iron pans can also help prevent sticking.

If the chicken is undercooked, transfer it to a preheated oven at 350°F (175°C) and continue cooking until it reaches the safe internal temperature of 165°F (74°C).

To keep chicken breasts juicy, marinate them for at least 30 minutes before cooking to add moisture and flavor. Additionally, avoid overcooking to retain their juiciness.

📖 Recipe

Keto Lemon Pepper Chicken

This Keto Lemon Pepper Chicken recipe is a high-protein, low-carb, and flavor-packed chicken dish in a tangy lemon sauce.

Course Main Course

Cuisine American

Keyword keto chicken, lemon chicken

Prep Time 8

Cook Time 15

Total Time 23

Servings

Calories 475kcal

Ingredients

4 medium chicken breasts
Sea salt
Freshly cracked black pepper to taste
½ teaspoon garlic powder

Sauce ingredients

½ teaspoon red chili flakes optional or to taste
3- ounce butter
½ small yellow onion chopped
4 garlic cloves sliced or minced
2 teaspoons Italian seasoning
½ teaspoon fresh lemon zest
Juice of 1 medium lemon
¼ cup heavy cream
Chopped fresh parsley optional for garnish
Lemon slices optional for garnish

Instructions

For the chicken breasts

Pour the olive oil into the cast iron skillet. Make sure the heat is medium-high.
Once the skillet is hot enough, add the chicken breast. Now, cook each side for around 4 to 5 minutes or until the internal temperature is 165°F.
Transfer them to a plate and set them aside when cooked.

For the creamy lemon sauce

In the same skillet, add onions and garlic, then deglaze the pan with lemon juice and cook for a minute.
Add chicken broth, Italian seasoning, and lemon zest. Then stir in heavy cream and let it thicken and bubble.
Once the sauce is thick enough, add the cooked chicken back into the skillet and heat it through.
Spoon the sauce over the chicken, sprinkle some chopped parsley, and garnish with lemon slices.

Video

Nutrition

The post Lemon Pepper Chicken 🍋🍗 appeared first on Cast Iron Keto.

By: Natasha Ekic
Title: Lemon Pepper Chicken 🍋🍗
Sourced From: www.castironketo.net/blog/lemon-pepper-chicken/
Published Date: Sat, 17 Jun 2023 18:06:30 +0000

Frequently Asked Questions

Can you eat fruits on keto?

Do you want to know if fruit can be eaten on a low-carb diet? However, it is possible to eat fruit on a keto diet.

To stay in ketosis and burn fat, the idea is to keep carbs to a minimum. Some fruits can still be part of a balanced keto diet.

Low-carb fruits can be included in a keto diet, but they need to be consumed sparingly and with moderation. Individual fruits may have different amounts of carbohydrates. For example, avocados are relatively low in carbohydrates, while bananas have significantly more carbs.

Fruits contain sugar, which your body breaks down into glucose for energy production. Overdosing on sugar can cause blood sugar spikes, which can impede your efforts to achieve nutritional ketosis. It is important to limit how many sugary foods you consume.

Fresh fruits are better than sugary snacks and will supply essential vitamins, minerals, fibre, and fuel for our bodies.

If you are unsure whether eating fruit on the ketogenic diet is right for you, remember that fresh fruits are often healthier than sugary treats. But only if you eat a small amount at a time.

What happens to your body when you cheat on keto?

Unsightly side effects can result from carbohydrate intake when you cheat on the keto diet. When you suddenly start eating starchy carbs, your body cannot process them quickly and efficiently, which causes blood sugar levels to rise rapidly. This can cause dehydration as water is required to restore your cells to a homeostatic condition. A lack of essential minerals, such as potassium and sodium, can cause electrolyte imbalances.

In addition to these problems, keto-cheats can experience constipation or diarrhea from high-carbohydrate diets. Although these symptoms may be temporary, they can cause discomfort and disruption. People may also feel deprived and binge on high carb foods, which could lead to dangerous cycle of feeling hungry.

The bottom line is that cheating on the keto diet can't cause you to lose weeks or even months of progress. But, you will still have to adhere to your net carb limits.

Is keto right to you?

When you are trying to find what is best for your life and your journey, you need to be able ask difficult questions and do your research. This is why the keto diet is so popular and has been for so many years. It is widely believed to provide health benefits beyond just weight loss.

Ask yourself, what are my health goals? Do you want to lose weight? Improve your mental clarity? Balance your gut microbiome. Although there are no single-size-fits all methods, keto is a good place where you can start.

Keto is a way to limit the amount carbohydrates that you consume. We recommend consuming 20 grams per person each day. This pushes our bodies into a biochemical state known as nutritional ketosis - basically using fat as our energy source instead of sugar or glucose. You may find it difficult to stick with this strict carb limit initially, but over time you will adjust and master it.

As long as you maintain strong nutritional quality and intake of certain healthy fats, such as Omega 3 fatty acids and other beneficial mono/polyunsaturated fats found in avocados, salmon, or nuts, you should see beneficial metabolic effects from following a ketogenic diet, whether you want body composition changes or general internal health improvements.

Keto can be sustainably balanced with adequate nutrient intake. For maximum benefits, ensure that you only eat real whole foods. Don't underestimate the value of portions. If done correctly, keto could be very beneficial for your individual needs, so take the time to learn more about it through reliable sources before taking any big steps forwards (or backward).

Can you eat keto rice?

Hesitating? Is it worth the wait? It is possible to incorporate rice into your ketogenic diet, but it could be detrimental to your well-planned diet.

Rice, a carbohydrate made from grains, packs a lot of energy per portion. It is important to avoid eating large quantities of wild, white, and brown rice if you are trying limit your intake of calories and carbs. On the other hand, certain varieties, such as cauliflower and broccoli rice, are low in carbohydrates while still providing essential nutrients like vitamin C, fibre, and even protein.

Cauliflower is ideal for those trying to maintain ketosis while eating rice since it contains only 3g of net carbs per one-cup cooked portion. Even though cauliflower is a great substitute, you should still be aware of some important tips before you start to incorporate it into your meals. Make sure to carefully portion out the ingredients and check the package for any extra ingredients. Bake instead of fry to cut calories; use healthy fats like avocado to flavor your food; and ensure adequate hydration throughout your day to avoid bloating due to any starches from rice.

When done correctly, adding healthy grains such low-carb options like cauliflower rice can boost essential vitamins and minerals. If you are wondering whether you should eat rice while on keto, here is the answer. Be mindful of which variety but how much you choose with each meal, and skip any additional fixings that take away from this delicious grain's naturally nutritious benefits!

Can you eat oatmeal on keto?

Unanswered questions can be the hardest to find solutions for. Many are still confused and lost when it is time to find the right food options for the keto lifestyle. Oatmeal, for example, is full of carbohydrates.

But despite popular belief, oatmeal can be successfully integrated into a keto lifestyle - under the right circumstances. It all depends on the type of oatmeal you choose and how much you eat.

Finding a form of "keto-approved" oatmeal starts with examining ingredients like nuts, seeds, and other low-carb additives that bundle together in one deliciously nutritious meal. Pure oats have a high content of fibre, protein, vitamins and minerals. This makes them very suitable for keto.

When adding oats into your daily diet, you'll need to be careful about how much you eat. Rather than running a marathon or going overboard with every overnight bowl you make - use self-control by exercising portion sizes while maximizing flavour potentials through innovative ingredients such as coconut milk, chia seeds, and cinnamon powder.

Ultimately oatmeal can provide an unconventional breakfast option within a firmly established nutrition plan like Keto if done with all the right steps in mind. Don't let anyone tell your tastebuds that you have to stick to your principles. Proper prepping can yield serious results.

Statistics

But, a 1-ounce slice of cheese delivers about 30% of the Daily Value for saturated fat, so if you're worried about heart disease, consider portion size when eating cheese. (eatingwell.com)
When following a ketogenic diet, carb content is between 5–10% of calories consumed, though looser versions of the diet exist (7Trusted Source (healthline.com)
Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, less than 5% of energy intake is from carbohydrates (learn more in our beginner's guide for the ketogenic diet). (eatingwell.com)
One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source (healthline.com)
The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)

External Links

How To

Calculating Your Macros on a Ketogenic Diet

It is crucial to find the right approach for keto living in order to maximize your success. Calculating your macros with a ketogenic diet is both easy and challenging at the same time.

Understanding macro nutrition is important when you want to know what Macros in a Keto Diet mean. This term refers specifically to three crucial nutrients - carbohydrates and proteins - which are essential for our bodies' proper functioning and growth. Our bodies will benefit from each nutrient if we measure their intake.

Meal prepping with macros in mind requires planning and observation so that you can successfully chart your progress along the way. It's possible to ensure you're taking into account daily meals, snacks, as well special occasions, such as holidays, or food challenges while traveling so that you make the best decisions for you, your health, and your personal journey.

When considering all aspects related to macro tracking, patience is essential! Flexibility allows you to improve while still learning about your specific body so that you can make any necessary adjustments. You can shine by learning macro nutrition in a fresh way.