Canned chicken is a pantry staple that’s often overlooked, but it’s a versatile ingredient perfect for creating quick and delicious keto meals. Whether you’re new to keto or a seasoned pro, these recipes will help you stay on track with your low-carb goals while enjoying satisfying, flavorful dishes. In this article, we’ll explore a variety of keto-friendly canned chicken recipes that are easy to prepare and packed with protein.
Table of Contents
- Why Choose Canned Chicken for Keto?
- Nutritional Benefits
- Convenience and Versatility
- Top Keto Canned Chicken Recipes
- Keto Chicken Salad
- Buffalo Chicken Dip
- Chicken Alfredo Casserole
- Keto Chicken Crack
- Keto Chicken Tacos
- Chicken Enchiladas Casserole
- Low-Carb Thai Coconut Chicken Soup
- Chicken Broccoli Casserole
- Tips for Cooking with Canned Chicken
- How to Properly Drain and Prep Canned Chicken
- Enhancing Flavor in Canned Chicken Recipes
- Keto Meal Planning with Canned Chicken
- Creating a Weekly Meal Plan
- Storing and Reheating Keto Canned Chicken Dishes
- FAQs About Keto Canned Chicken Recipes
Why Choose Canned Chicken for Keto?
Nutritional Benefits
Canned chicken is a fantastic protein source that fits well within the ketogenic diet’s low-carb, high-protein framework. It’s typically low in fat, making it an excellent base for adding healthy fats from sources like avocado, cheese, and olive oil. Moreover, canned chicken is often preserved in water or broth, which means it doesn’t come with added sugars or carbohydrates, ensuring it remains keto-friendly.
Protein is a crucial component of the keto diet because it helps maintain muscle mass and promotes satiety, reducing the likelihood of overeating. Canned chicken offers a convenient way to boost your protein intake without adding unnecessary carbs to your diet.
Convenience and Versatility
One of the biggest advantages of canned chicken is its convenience. Unlike fresh chicken, it’s already cooked and ready to use, which saves time in meal preparation. It’s also incredibly versatile, suitable for a wide range of dishes, from salads to casseroles, dips, and more. With canned chicken on hand, you can whip up a keto meal in minutes, making it perfect for busy weekdays or when you’re short on time.
Canned chicken is also shelf-stable, meaning it can be stored for long periods without refrigeration, making it an excellent option for stocking up your pantry. This can be especially helpful during emergencies or when you’re looking to cut down on grocery store trips.
Top Keto Canned Chicken Recipes
Keto Chicken Salad
Ingredients:
- 1 can of chicken (drained)
- 2 tablespoons of mayo (preferably avocado oil-based)
- 1 tablespoon diced celery
- 1 tablespoon diced red onion
- Salt and pepper to taste
- Optional: Chopped nuts or seeds for added crunch
Instructions:
- Drain the canned chicken and place it in a mixing bowl.
- Add the mayo, celery, and red onion to the bowl.
- Mix well until all ingredients are combined.
- Season with salt and pepper.
- Serve on lettuce wraps, cucumber slices, or low-carb crackers.
This chicken salad is a classic keto lunch option, perfect for meal prep as it keeps well in the fridge for several days. You can easily customize it by adding your favorite spices or extras like chopped nuts for added texture. The creamy, tangy dressing combined with the crunch of celery and onion creates a satisfying and refreshing dish【9†source】.
Buffalo Chicken Dip
Ingredients:
- 2 cups cooked and shredded canned chicken
- 8 oz cream cheese, softened
- ½ cup sour cream
- ½ cup Franks Red Hot Sauce
- 1 cup shredded cheddar cheese
- 1 teaspoon garlic salt
- 2 teaspoons olive oil
Instructions:
- Heat olive oil in a medium-sized saucepan over medium heat.
- Add the canned chicken, cream cheese, sour cream, and Franks Red Hot Sauce.
- Stir the mixture until the ingredients are well combined and heated through.
- Add the shredded cheddar cheese and stir until melted.
- Serve warm with celery sticks, keto-friendly crackers, or low-carb tortillas.
Buffalo chicken dip is a crowd-pleaser, especially for game days or gatherings. It’s creamy, spicy, and totally keto-approved. This dip can also be made in a crockpot, making it even more convenient for parties. The combination of tangy hot sauce and creamy cheese creates a rich, flavorful dip that pairs perfectly with crunchy vegetables or low-carb chips【7†source】.
Chicken Alfredo Casserole
Ingredients:
- 1 can of chicken (drained)
- 1 cup cauliflower rice
- 1 cup heavy cream
- 1 cup Parmesan cheese
- 1 tablespoon garlic powder
- 1 teaspoon onion powder
- Salt and pepper to taste
Instructions:
- Preheat your oven to 375°F (190°C).
- Spread the cauliflower rice evenly in a baking dish.
- In a separate bowl, mix the drained chicken, heavy cream, Parmesan cheese, garlic powder, and onion powder.
- Pour the mixture over the cauliflower rice in the baking dish.
- Bake for 25-30 minutes, until the casserole is bubbly and golden on top.
This casserole is rich, creamy, and incredibly satisfying. It’s a fantastic dinner option that feels indulgent while keeping you within your keto carb limits. The cauliflower rice acts as a low-carb substitute for traditional pasta, while the Alfredo sauce provides a comforting and cheesy flavor that’s hard to resist【6†source】【8†source】.
Keto Chicken Crack
Ingredients:
- 2 cups shredded canned chicken
- 8 oz cream cheese
- 1 cup shredded cheddar cheese
- ½ cup cooked and crumbled bacon
- 1 tablespoon ranch seasoning
Instructions:
- Preheat the oven to 350°F (175°C).
- In a mixing bowl, combine all ingredients until well mixed.
- Spread the mixture in a baking dish and bake for 20-25 minutes, until the top is golden and bubbly.
- Serve hot, garnished with green onions if desired.
Keto Chicken Crack is aptly named because it’s incredibly addictive! This dish is creamy, cheesy, and packed with flavor, making it a perfect comfort food on a keto diet. The addition of bacon and ranch seasoning adds a savory depth of flavor, while the cream cheese keeps the dish rich and satisfying【8†source】.
Keto Chicken Tacos
Ingredients:
- 1 can of chicken (drained and shredded)
- 1 tablespoon taco seasoning (keto-friendly)
- 1 tablespoon olive oil
- Low-carb tortillas
- Shredded lettuce, cheese, salsa, and avocado for topping
Instructions:
- Heat the olive oil in a skillet over medium heat.
- Add the shredded chicken and taco seasoning, stirring until the chicken is heated through.
- Serve the seasoned chicken in low-carb tortillas, topped with lettuce, cheese, salsa, and avocado.
These chicken tacos are quick to make and incredibly satisfying. They bring all the flavors of traditional tacos without the carbs, making them an excellent option for Taco Tuesdays on keto. The versatility of this recipe allows you to customize the toppings to your liking, whether you prefer a classic taco or something with a bit more heat【10†source】.
Chicken Enchiladas Casserole
Ingredients:
- 1 can of chicken (drained and shredded)
- 1 cup shredded cheese
- 1 cup keto-friendly salsa
- 1 teaspoon cumin
- 1 teaspoon chili powder
- Low-carb tortillas
Instructions:
- Preheat the oven to 350°F (175°C).
- In a large bowl, mix the shredded chicken, half of the cheese, salsa, cumin, and chili powder.
- Spread a small amount of salsa on the bottom of a baking dish.
- Fill each tortilla with the chicken mixture and place in the dish.
- Top with the remaining cheese and bake for 20-25 minutes until the cheese is melted and bubbly.
This Chicken Enchiladas Casserole is a low-carb twist on a classic Mexican dish. The combination of spicy salsa and melty cheese creates a dish that’s both comforting and packed with flavor. It’s a great way to enjoy the taste of enchiladas without the carbs【6†source】.
Low-Carb Thai Coconut Chicken Soup
Ingredients:
- 1 can of chicken (drained and shredded)
- 1 can of coconut milk
- 1 cup chicken broth
- 1 tablespoon red curry paste
- 1 cup sliced mushrooms
- 1 bell pepper, sliced
- Fresh cilantro for garnish
Instructions:
- In a large pot, combine the coconut milk, chicken broth, and red curry paste. Bring to a simmer.
- Add the sliced mushrooms and bell pepper, cooking until they are tender.
- Stir in the shredded chicken and heat through.
- Garnish with fresh cilantro before serving.
This Low-Carb Thai Coconut Chicken Soup is a flavorful and exotic dish that’s perfect for a light dinner or lunch. The creamy coconut milk paired with the spicy red curry paste creates a rich and warming soup that’s both satisfying and keto-friendly. It’s a great way to bring some international flair to your keto meal plan【6†source】.
Chicken Broccoli Casserole
Ingredients:
- 1 can of chicken (drained and shredded)
- 1 cup broccoli florets (steamed)
- 1 cup shredded cheddar cheese
- 1/2 cup sour cream
- 1/4 cup mayonnaise (preferably avocado oil-based)
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Salt and pepper to taste
Instructions:
- Preheat your oven to 350°F (175°C).
- In a large mixing bowl, combine the shredded chicken, steamed broccoli, half of the shredded cheddar cheese, sour cream, mayonnaise, garlic powder, and onion powder.
- Mix the ingredients until well combined, and season with salt and pepper to taste.
- Transfer the mixture to a greased baking dish, spreading it out evenly.
- Top the casserole with the remaining cheddar cheese.
- Bake for 25-30 minutes, or until the cheese on top is melted and bubbly.
- Serve hot, and enjoy this creamy and cheesy keto casserole.
This Chicken Broccoli Casserole is a perfect comfort food that’s not only low in carbs but also rich in flavor. The combination of tender chicken, fresh broccoli, and a creamy cheese sauce makes this dish a satisfying meal on its own. The addition of sour cream and mayonnaise adds a tangy richness, while the broccoli provides a fresh, crisp texture that complements the creamy sauce【6†source】【10†source】.
Tips for Cooking with Canned Chicken
How to Properly Drain and Prep Canned Chicken
Proper preparation of canned chicken is essential to achieving the best results in your keto recipes. Here’s how to do it:
- Drain the Chicken: After opening the can, place the chicken in a colander to drain off any excess liquid. If the chicken is packed in water or broth, you can reserve the liquid for other recipes, such as soups or stews.
- Press Out Excess Moisture: Use a fork or the back of a spoon to press down on the chicken in the colander, helping to remove as much moisture as possible. This step is especially important if you’re planning to use the chicken in a dish where a drier texture is preferred, such as in casseroles or when frying.
- Shred or Chop as Needed: Depending on the recipe, you may need to shred or chop the chicken further. If the canned chicken is in chunks, you can use two forks to pull it apart or a knife to chop it into smaller pieces.
- Enhancing Flavor: Canned chicken can sometimes taste bland, so don’t hesitate to season it before adding it to your recipes. A sprinkle of salt, pepper, garlic powder, or even a dash of your favorite hot sauce can make a big difference.
By properly draining and prepping your canned chicken, you’ll ensure that your keto dishes have the best texture and flavor possible【6†source】【7†source】.
Enhancing Flavor in Canned Chicken Recipes
Canned chicken is convenient, but it often requires some extra love to bring out its full potential. Here are some tips for enhancing the flavor of your canned chicken dishes:
- Use Fresh Herbs and Spices: Fresh herbs like parsley, cilantro, and basil can add a burst of flavor to any canned chicken dish. Spices such as cumin, paprika, and chili powder can also transform a bland dish into something exciting.
- Marinate Before Cooking: If time allows, marinate your canned chicken in a mixture of olive oil, lemon juice, garlic, and your favorite herbs. This not only adds flavor but also tenderizes the meat, making it even more enjoyable.
- Cook with Aromatics: When preparing dishes like soups or casseroles, start by sautéing onions, garlic, and other aromatics. Add the canned chicken to these aromatics to absorb the rich flavors before combining with other ingredients.
- Incorporate Fat: Since canned chicken is often low in fat, adding healthy fats such as butter, olive oil, or coconut milk can enhance the mouthfeel and flavor of your dish. Fats are also essential on a keto diet to help meet your macro goals.
- Pair with Bold Flavors: Pairing canned chicken with bold ingredients like hot sauce, cheese, or tangy sauces (like buffalo or Alfredo) can help mask any blandness and create a more balanced, flavorful dish【8†source】【10†source】.
Keto Meal Planning with Canned Chicken
Creating a Weekly Meal Plan
Planning your meals in advance is one of the best ways to stay on track with your keto diet. Here’s how to incorporate canned chicken into your weekly meal plan:
- Diversify Your Meals: Use canned chicken in a variety of dishes throughout the week to keep your meals interesting. Start with a Keto Chicken Salad for lunch on Monday, enjoy Buffalo Chicken Dip as a snack on Wednesday, and finish the week with a hearty Chicken Alfredo Casserole for dinner on Friday.
- Meal Prep for Convenience: Prepare large batches of recipes like Chicken Broccoli Casserole or Chicken Enchiladas Casserole over the weekend, and store portions in the refrigerator or freezer. This ensures you have keto-friendly meals ready to go, reducing the temptation to stray from your diet.
- Utilize Leftovers: Repurpose leftovers to create new meals. For example, leftover Chicken Tacos can be turned into a taco salad the next day, or leftover Thai Coconut Chicken Soup can be used as a base for a stir-fry by adding extra vegetables and a fried egg.
- Balance Your Macros: Canned chicken is low in fat, so make sure to pair it with high-fat ingredients like avocado, cheese, or healthy oils to meet your fat intake goals on the keto diet.
- Keep It Simple: Don’t overcomplicate your meal planning. Simple recipes with minimal ingredients are often the most sustainable, especially when you’re short on time during the week【6†source】【9†source】.
Storing and Reheating Keto Canned Chicken Dishes
Proper storage and reheating techniques are key to maintaining the quality of your canned chicken dishes. Here’s how to do it:
- Storage: Most keto canned chicken recipes can be stored in an airtight container in the refrigerator for up to five days. For longer storage, you can freeze the dishes for up to three months. Label the containers with the date to keep track of freshness.
- Reheating: When reheating, it’s best to do so gently to prevent the chicken from drying out. Use the microwave on a low setting or reheat in the oven at 300°F (150°C) until the dish is warmed through. For casseroles, cover the dish with foil to retain moisture during reheating.
- Avoiding Sogginess: If you’re reheating a dish with crispy elements, like a casserole topped with cheese, consider reheating in the oven or air fryer to maintain the texture. Microwaving can sometimes make crispy toppings soggy.
- Reviving Frozen Dishes: When reheating frozen meals, it’s best to thaw them in the refrigerator overnight before reheating. This ensures even heating and helps preserve the texture of the dish.
- Meal Prep Considerations: If you’re meal prepping, consider storing sauces and toppings separately from the main dish. This way, you can add them fresh when reheating, preserving the flavors and textures【6†source】【7†source】.
FAQs About Keto Canned Chicken Recipes
1. Is canned chicken keto-friendly?
Yes, canned chicken is keto-friendly as it’s low in carbs and high in protein. Opt for varieties packed in water or broth without added sugars.
2. Can I freeze dishes made with canned chicken?
While you can freeze many dishes made with canned chicken, it’s important to note that the texture might change, especially in recipes with dairy. Fresh is always best, but freezing can be a convenient option【9†source】.
3. What are some keto-friendly brands of canned chicken?
Look for brands that use organic, free-range chicken without added preservatives or sugars. Popular choices include Wild Planet, Kirkland Signature, and Trader Joe’s【6†source】.
4. How do I add more flavor to canned chicken?
Enhancing flavor can be as simple as using a variety of spices, herbs, or even a keto-friendly marinade. Cooking the chicken in olive oil or butter before adding it to a dish can also improve its taste【7†source】【10†source】.
5. Can I use canned chicken in place of fresh chicken in recipes?
Yes, canned chicken can be used as a substitute for fresh chicken in most recipes, especially in salads, casseroles, and dips. Just be sure to adjust seasonings to account for any differences in texture and flavor【9†source】.