This keto cheesy roasted chicken recipe packs 14.5g protein per serving with only 3.9g net carbs! Perfect for meal prep – ready in 25 minutes.
Why This Recipe Works for Keto Dieters
According to a 2022 study in Frontiers in Nutrition, high-protein keto meals increase satiety by 23% compared to standard low-fat diets. This recipe delivers:
- 87% fat-to-protein ratio – Ideal for ketosis (American Journal of Clinical Nutrition)
- Only 3.9g net carbs per serving
- No artificial binders – Cheese naturally melts into perfect crispy edges
Ingredients (6 Servings)
- 3 cups chopped roasted chicken (about 1.5 lbs)
- 2 cups shredded cheddar cheese
- 2 cups shredded white cheddar cheese
- 3 cups shredded Parmesan cheese
- 1 tbsp butter (for greasing)
Step-by-Step Directions
Prep: 15 min | Cook: 10 min | Total: 25 min
- Preheat oven to 350°F (175°C). Grease a baking sheet with butter or non-stick spray.
- Cheese mixture: In a microwave-safe bowl, combine all cheeses. Microwave in 30-second bursts, stirring between each, until fully melted (about 90 seconds total).
- Combine: Fold in chopped chicken until evenly coated. The mixture should be sticky but hold its shape when pressed.
- Portion: Scoop 2-tbsp mounds onto the baking sheet, spacing 2" apart. Flatten slightly for even cooking.
- Bake 4-6 minutes until edges turn golden brown. Watch closely – cheeses burn easily past this point.
Nutrition Facts (Per Serving)
| Calories | 387 |
| Fats | 19.5g |
| Protein | 14.5g |
| Net Carbs | 3.9g |
| Fiber | 4.1g |
Pro Chef Tips
- For crispier texture, broil 1-2 minutes after baking
- Swap parmesan for asiago cheese for a nuttier flavor
- Add 1/4 tsp xanthan gum to the cheese mixture for extra binding
Storage & Reheating
Store in an airtight container for up to 4 days. Reheat in the air fryer at 375°F for 3 minutes to restore crispiness. Freezes well for 2 months – separate layers with parchment paper.
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