Creamy keto chicken with sun-dried tomatoes in a skillet.

Are Sun-Dried Tomatoes Good for Keto?

If you’re looking for a low-carb meal packed with flavor, this Easy Keto Chicken Recipe with Sun-Dried Tomatoes is perfect for you! Combining tender chicken with a creamy, flavorful sauce enriched by sun-dried tomatoes, this dish is a delightful dinner option for those following a keto lifestyle.

Why You’ll Love This Recipe

  • Quick and Simple: Ready in under 30 minutes!
  • Keto-Friendly: Low in carbs, high in healthy fats.
  • Customizable: Easily add vegetables or switch up proteins.

For more chicken inspiration, you can explore this Baked Chicken Cutlet Recipe, another quick and healthy option to elevate your dinner routine.

Introduction

A keto-friendly diet revolves around high-fat, low-carb meals that keep your body in ketosis, and this recipe fits the bill perfectly. The combination of chicken and sun-dried tomatoes offers a robust flavor profile, while the creamy sauce adds a decadent touch that feels indulgent yet health-conscious.

What sets this recipe apart is its simplicity—it doesn’t require fancy techniques or hard-to-find ingredients. Plus, it’s versatile! Whether you’re a meal-prepping pro or just need a quick weeknight dinner, this dish delivers on all fronts.

Ingredients for the Recipe

To make this easy keto chicken recipe with sun-dried tomatoes, you’ll need just a handful of accessible, keto-approved ingredients. Each component is carefully chosen to enhance flavor while keeping the dish low in carbohydrates and high in healthy fats.

Essential Ingredients

  1. Chicken:
    • Use boneless, skinless chicken breasts or thighs. Chicken breasts are leaner, while thighs add more richness to the dish.
    • About 1.5 pounds of chicken is ideal for serving 4 people.
  2. Sun-Dried Tomatoes:
    • Opt for oil-packed sun-dried tomatoes for a richer flavor. Be sure to drain excess oil to control the fat content.
    • Around 1/3 cup, chopped, works well for this recipe.
  3. Heavy Cream:
    • This provides the creamy base for the sauce and keeps the dish keto-friendly.
    • Use 1 cup of heavy cream for a velvety texture.
  4. Chicken Broth:
    • Adds depth to the sauce and balances the creaminess.
    • You’ll need about 1/2 cup.
  5. Parmesan Cheese:
    • For a nutty, savory element that enhances the sauce. Grate fresh Parmesan if possible.
    • About 1/3 cup is sufficient.
  6. Garlic:
    • Use 3 cloves of minced garlic for aromatic depth.
  7. Olive Oil or Butter:
    • Perfect for searing the chicken and adding healthy fats.
  8. Seasonings:
    • Salt, pepper, Italian seasoning, and optional red pepper flakes for a bit of heat.

For more rich and creamy recipes, check out this decadent Crab Brulee Recipe.

Optional Additions for Extra Flavor

  1. Fresh Spinach:
    • Stir in a handful of fresh spinach at the end for added nutrients and color.
  2. Mushrooms:
    • Sliced mushrooms pair beautifully with the creamy sauce.
  3. Zucchini Noodles or Cauliflower Rice:
    • To create a complete keto-friendly meal, serve the chicken over one of these low-carb bases.

Step-by-Step Cooking Instructions

This easy keto chicken recipe with sun-dried tomatoes comes together quickly with straightforward steps. Each stage builds on the previous one to create a creamy, flavorful dish that’s sure to impress.

1 – Prepping the Chicken

  1. Trim and Season:
    • Trim any excess fat or connective tissue from the chicken breasts or thighs.
    • Season both sides generously with salt, pepper, and Italian seasoning for a flavorful crust.
  2. Optional Step:
    • For an even cook, you can lightly pound the chicken breasts to an even thickness of about 1 inch. This helps ensure they cook uniformly and stay juicy.

2 – Searing the Chicken

  1. Heat the Pan:
    • In a large skillet, heat 2 tablespoons of olive oil or butter over medium-high heat. Ensure the oil is hot before adding the chicken to get a good sear.
  2. Sear the Chicken:
    • Place the chicken in the skillet, ensuring not to overcrowd. Let it sear undisturbed for 4-5 minutes on one side, until golden brown.
    • Flip the chicken and sear for another 4-5 minutes. The chicken doesn’t need to cook through entirely yet, as it will finish in the sauce.
    • Remove the chicken and set it aside on a plate. Tent with foil to keep warm.

3 – Creating the Sun-Dried Tomato Cream Sauce

  1. Sauté the Garlic:
    • In the same skillet, reduce the heat to medium and add minced garlic. Sauté for 30 seconds until fragrant. Avoid burning it.
  2. Add Sun-Dried Tomatoes:
    • Toss in the chopped sun-dried tomatoes and sauté for 1-2 minutes to release their flavors into the oil.
  3. Deglaze the Pan:
    • Pour in the chicken broth, scraping up any browned bits from the bottom of the skillet. These add incredible flavor to the sauce.
  4. Incorporate the Cream:
    • Lower the heat and slowly stir in the heavy cream. Let the mixture simmer gently for 3-4 minutes, thickening slightly.
  5. Add Parmesan Cheese:
    • Stir in the grated Parmesan cheese until it melts and integrates smoothly, creating a rich, creamy base.
  6. Season the Sauce:
    • Taste and adjust with salt, pepper, and a pinch of red pepper flakes if you want a hint of spice.

4 – Simmering the Chicken in the Sauce

  1. Return the Chicken to the Pan:
    • Nestle the seared chicken pieces into the sauce, ensuring they are partially submerged.
  2. Simmer Gently:
    • Cover the skillet and let the chicken cook over low heat for 10-12 minutes, or until it reaches an internal temperature of 165°F (74°C). This allows the flavors to meld beautifully.
  3. Add Optional Ingredients:
    • If using spinach or mushrooms, stir them in during the last few minutes of cooking so they wilt and incorporate into the sauce.
  4. Finishing Touch:
    • Spoon the sauce over the chicken, ensuring it’s coated generously.

Nutritional Benefits of the Dish

This easy keto chicken recipe with sun-dried tomatoes isn’t just delicious—it’s packed with nutritional benefits that make it an excellent choice for a ketogenic lifestyle. Every ingredient contributes to a balanced meal that fuels your body while keeping you in ketosis.

For more dinner ideas, consider the savory Fried or Baked Crab Cakes, which pair beautifully with keto-friendly sides.

Keto-Friendly Macros Breakdown

  1. Low in Carbohydrates:
    • The dish is naturally low in carbs, with most of the carbohydrates coming from the sun-dried tomatoes.
    • Each serving contains approximately 4-6 grams of net carbs, making it a perfect fit for strict keto meal plans.
  2. High in Healthy Fats:
    • With heavy cream, olive oil, and optional Parmesan cheese, this recipe is loaded with healthy fats that help you maintain ketosis and feel satiated.
  3. Moderate Protein Content:
    • The chicken provides a high-quality source of lean protein, essential for muscle repair and overall health. Each serving delivers about 25-30 grams of protein.

Key Nutrients from Ingredients

  1. Chicken:
    • A great source of B vitamins (especially B6 and niacin), which aid energy production and brain function.
    • Rich in selenium, an essential mineral for thyroid health and immunity.
  2. Sun-Dried Tomatoes:
    • Packed with antioxidants like lycopene, which supports heart health and protects against oxidative stress.
    • A good source of vitamin C, potassium, and small amounts of dietary fiber.
  3. Heavy Cream and Olive Oil:
    • Both provide a boost of healthy fats that not only contribute to the rich taste but also support brain health and hormone regulation.
  4. Garlic:
    • Known for its immune-boosting properties and ability to reduce inflammation.
  5. Parmesan Cheese:
    • Adds calcium and phosphorus, which are crucial for strong bones and teeth.

Why This Dish Works for Keto Dieters

  1. Satiety:
    • The high fat and protein content keep you feeling full for longer, reducing cravings and unnecessary snacking.
  2. Nutrient Density:
    • Unlike many carb-heavy dishes, this meal delivers a variety of vitamins, minerals, and antioxidants without spiking your blood sugar.
  3. Versatility:
    • It pairs well with keto-friendly sides, adding variety to your meal plan without compromising your macros.

Tips for Cooking Keto Chicken with Sun-Dried Tomatoes

Cooking a flavorful and perfectly textured dish requires attention to detail. Follow these tips to ensure your keto chicken with sun-dried tomatoes turns out flawlessly every time.

How to Avoid Overcooking Chicken

  1. Use a Meat Thermometer:
    • The key to juicy chicken is to cook it to an internal temperature of 165°F (74°C). A meat thermometer takes the guesswork out of the equation.
  2. Sear First, Finish in Sauce:
    • Searing the chicken locks in moisture, and simmering it in the sauce allows the meat to absorb flavors without drying out.
  3. Don’t Rush the Cooking Process:
    • Allow the chicken to simmer gently. High heat can cause the sauce to break and the chicken to overcook.

Substitutes for Sun-Dried Tomatoes and Cream

  1. Sun-Dried Tomatoes:
    • If you don’t have sun-dried tomatoes, you can use roasted red peppers or fresh cherry tomatoes for a slightly different flavor profile.
  2. Heavy Cream:
    • For a dairy-free alternative, use unsweetened coconut cream. It adds creaminess while maintaining a low-carb profile.

Maximizing the Flavor

  1. Use Fresh Parmesan:
    • Freshly grated Parmesan melts better and gives the sauce a more robust flavor.
  2. Balance the Seasoning:
    • Taste and adjust the sauce for saltiness after adding the Parmesan, as the cheese itself is quite salty.

Variations to Try

One of the best aspects of this easy keto chicken recipe with sun-dried tomatoes is its versatility. With a few tweaks, you can customize the dish to suit your preferences or try something new every time.

Adding Vegetables for Extra Nutrition

  1. Spinach:
    • Stir in a handful of fresh spinach during the final 2-3 minutes of cooking. It wilts quickly and blends seamlessly into the creamy sauce.
    • Spinach adds fiber, vitamins A and C, and a vibrant pop of green to the dish.
  2. Zucchini or Yellow Squash:
    • Dice or slice zucchini or squash and sauté them with the garlic and sun-dried tomatoes for a more hearty, vegetable-packed dish.
  3. Mushrooms:
    • Sliced mushrooms add an earthy flavor. Cook them alongside the garlic before adding the sun-dried tomatoes.

rying Different Cuts of Chicken

  1. Chicken Thighs:
    • Bone-in or boneless chicken thighs bring a richer flavor and stay tender during cooking.
    • Adjust the cooking time slightly, as thighs may take a few extra minutes to cook through.
  2. Chicken Drumsticks:
    • For a more casual, family-style dish, use drumsticks. Sear them well and extend the simmering time to ensure even cooking.

Transforming the Dish into a Casserole

  1. Casserole Option:
    • After preparing the sauce, transfer the seared chicken and sauce to a baking dish.
    • Add shredded mozzarella or Parmesan on top and bake at 375°F (190°C) for 20-25 minutes.
    • This variation is ideal for meal prep and serving a crowd.

Playing with Flavors

  1. Herbs:
    • Fresh basil or parsley sprinkled on top adds freshness and brightens the flavors.
    • Thyme or rosemary can enhance the sauce for a more aromatic profile.
  2. Spices:
    • Add a pinch of smoked paprika or turmeric to the sauce for a deeper, spiced flavor.

Serving Suggestions

To complete the meal, pair your keto chicken with sun-dried tomatoes with complementary low-carb sides and beautiful plating ideas.

Keto-Friendly Side Dishes

  1. Cauliflower Rice:
    • Serve the creamy chicken over steamed or sautéed cauliflower rice to soak up the flavorful sauce.
  2. Zucchini Noodles (Zoodles):
    • Spiralized zucchini noodles make a great base for this dish. Toss them briefly in olive oil and garlic before serving.
  3. Mashed Cauliflower:
    • A smooth and buttery mashed cauliflower side mimics traditional mashed potatoes while keeping the carbs low.

Plating Tips for Visual Appeal

  1. Layering:
    • Place the chicken atop the side dish of choice, then generously spoon sauce over it. Ensure the sun-dried tomatoes are visible for a colorful presentation.
  2. Garnishes:
    • Sprinkle freshly grated Parmesan or chopped parsley on top.
    • Use a lemon wedge on the side for added color and acidity.

Common Mistakes to Avoid

While this recipe is straightforward, a few common mistakes can impact the final result. Here’s how to avoid them:

Avoiding Sauce Issues

  1. Curdling the Cream:
    • Heavy cream is stable, but adding it to a very hot pan can cause it to separate. Lower the heat before incorporating cream to maintain a smooth consistency.
  2. Over-Reducing the Sauce:
    • Simmering the sauce for too long can make it too thick or overly salty. Keep an eye on it and remove it from heat once it reaches the desired consistency.

Maintaining Keto Compliance

  1. Hidden Carbs in Ingredients:
    • Check the labels on sun-dried tomatoes and Parmesan cheese to ensure no added sugars or starches.
  2. Using Low-Fat Ingredients:
    • Avoid substituting heavy cream with low-fat cream, as it reduces the fat content and may not create the same rich sauce texture.

(FAQs)

To ensure success with this easy keto chicken recipe with sun-dried tomatoes, here are answers to some of the most common questions about the dish.

Are Sun-Dried Tomatoes Good for Keto?

Yes, sun-dried tomatoes can be included in a keto diet, but portion control is crucial. They are slightly higher in carbs than fresh tomatoes due to the dehydration process, which concentrates their natural sugars. However, their robust flavor allows you to use smaller amounts to enhance dishes without significantly impacting your carb count. Opt for varieties without added sugars or preservatives to keep them keto-friendly.

How Many Net Carbs Are in Sun-Dried Tomatoes?

The net carb content of sun-dried tomatoes depends on the specific brand and preparation method. On average:

  • 1 tablespoon (7 grams) of chopped sun-dried tomatoes contains around 2-3 grams of net carbs.
  • 1/4 cup (28 grams) typically contains 9-12 grams of net carbs.

When calculating your carb intake, check the nutrition label and adjust the portion size to fit your daily keto carb limit.

What Is the Difference Between Sun-Dried Tomatoes and Dried Tomatoes?

The terms are often used interchangeably, but there are subtle differences:

  1. Sun-Dried Tomatoes:
    • Typically dried in the sun or with controlled drying methods to remove moisture while retaining their natural sugars and tangy flavor.
    • Usually packed in oil, which enhances their shelf life and flavor.
  2. Dried Tomatoes:
    • May refer to tomatoes dried using machines or ovens rather than traditional sun drying.
    • Often less flavorful and not packed in oil, which makes them less rich but also lower in calories and fat.

For keto recipes, sun-dried tomatoes packed in oil are a better choice as they add healthy fats and deeper flavor. Always drain the oil to control fat content, if needed.

Conclusion

This easy keto chicken recipe with sun-dried tomatoes is a surefire way to elevate your weeknight dinner routine while staying true to your low-carb lifestyle. Packed with flavor, creamy textures, and keto-friendly macros, this dish is as versatile as it is satisfying. Whether you’re entertaining guests, meal-prepping, or simply looking for a wholesome, indulgent dinner option, this recipe checks all the boxes.

Now it’s your turn to bring this delicious recipe to life. Gather your ingredients, fire up the skillet, and treat yourself to a gourmet keto meal that’s sure to impress your taste buds and keep your diet on track.