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ThisKeto Bacon Wrapped Stuffed Chicken is so easy to make and is full of flavor - without being full of carbs!
Ever since my family and I began the keto diet last year, I have enjoyed finding low carb recipes that are easy to make and that everyone loves. Bacon Wrapped Chicken became a favorite early on, so I wanted to add a bit more flavor to change it up.
I think my favorite part about this recipe is that it is ingredients that I literally always have on hand. So even in a pinch I can throw it together and have a nutritious meal everyone loves. If you are looking for low carb dinnerideas, this one is perfect.
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First of all, I am not sure why I have not always used a meat tenderizer on chicken breasts. Not only is it amazing stress relief, but it truly does make the chicken so much more tender! I have started using this thing for all of my keto chicken recipes!
Once you have tenderized your chicken, simply stuff, secure, and wrap! Voila! Perfect stuffed chicken breast! I mix this recipe with garlic and onion powder, but you can also add in some red pepper flakes to give it a kick!
One thing to make sure - when you are securing the chicken with toothpicks, make sure you do to put them too close to the edge of the meat. Since you have tenderized it you have to make sure you give it enough to keep a secure hold.
The same is true for the bacon. Even though you will be starting with it partially cooked - a huge part of the success for bacon wrapped chicken breasts - it will tear easily if there is not enough to hold.
Then all you have to do is bake and your dinner is ready! How simple is that?! You can even make these ahead of time or take them to throw on the grill at a party. I have often brought my own food to cookouts to make sure my meal was keto friendly at a cookout.
Pair with your favorite low carb veggies for the perfect low carb meal! This is great for weekly meal prep too as it heats up perfectly and the cream cheese gets all warm and delicious! Like I said, this quickly became one of our favorite low carb meals for sure!
MACROS
According to my favorite Keto App Carb Manager, each chicken breast has approximately 4 grams of net carbs and 35 grams of protein! That is almost perfect keto percentages! I love when a keto meal tastes great AND is perfectly matched to my goals!
Nutrition calculations are based on exact ingredients used and may vary between brands. For exact macro measurements, always calculate your own macros using the exact ingredients that you use.
A delicious, fast, simple keto recipe full of flavor! Perfect for weekly meal prep too!
Prep Time10 minutes
Cook Time45 minutes
Total Time55 minutes
Ingredients
4 medium boneless skinless chicken breasts
6 oz cream cheese, softened
8 oz frozen spinach, thawed and patted dry
½ tsp. onion powder
½ tsp. garlic powder
salt & pepper
10 slices of bacon, partially cooked
toothpicks
Instructions
Preheat the oven to 350 degrees.
Partially cook the 10 slices of bacon, you don't want them crispy but you want them cooked about halfway.
Use a meat tenderizer to flatten the chicken breasts and salt & pepper them.
Combine the cream cheese, thawed spinach, onion powder and garlic powder mixing well.
Gently spread the mixture in the middle of each chicken breast and gently roll it up. Secure with 1-2 toothpicks.
Gently wrap 2-3 bacon slices around the chicken breast and secure with toothpicks. I gently removed the previous toothpick and re-inserted to hold the bacon and chicken together.
Once the chicken breasts are stuffed and wrapped, place in a baking dish.
Nutrition calculations based on exact ingredients used and may vary between brands. For exact macro measurements, always calculate your own macros using the exact ingredients that you use.
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Oven Cooking Instructions. Preheat oven to 400 degrees Fahrenheit. Place the Family Farms Chicken Breast/Pork Loin on a baking sheet or in an oven-safe dish. Cook for approximately 50 minutes, flipping halfway through the cooking time to ensure even crisping of the bacon on all sides.
Chicken. Animal proteins are a staple on a ketogenic diet, because of their high protein and zero carbohydrates content. Chicken is an easy addition and 100g, just under half a chicken breast, contains 29g of protein and 3g of fat.
Temperature & Time: Preheat to 375 degrees. Place baking sheet in oven. Bake for 36 - 38 min. For best results, bake 20 min., flip the stuffed chicken, and then bake for another 16-18 minutes.
"With a keto diet, the breakdown is approximately 75 percent fat, 20 percent protein and 5 percent carbohydrates." For example, a woman who weighs 150 pounds and is moderately active is recommended to eat 25 grams of carbs (think one medium sized apple!), 86 grams of protein (a little over three 3 oz chicken breasts) ...
It is possible for the chicken to remain slightly pink when wrapped in bacon. The nitrates in the bacon could tinge the chicken pink, or the chicken can have a pink hue from a pigment in the meat called myoglobin.
Meat and poultry are popular with people on the keto diet because they're high in fat and very low in carbs. However, scientists have found links between eating too much meat on a regular basis and health conditions like heart disease, type 2 diabetes, and excess weight.
The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.
Meat and poultry are considered staple foods on the keto diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and several important minerals. They're also a great source of high quality protein, which may help preserve muscle mass during a very low carb diet ( 18 , 19 , 20).
Add the chicken to the skillet and cook for 4-5 minutes per side, or until cooked through and golden brown. Remove the chicken from the skillet and set aside. In the same skillet, add the chopped bacon and cook until crispy.Remove the bacon from the skillet, leaving the grease behind.
Scoop the Bacon Up® Bacon Grease into a deep skillet, or deep fryer, and heat it to 350°F. Add chicken thighs and legs, and cook for several minutes. Add other chicken pieces, being careful not to overcrowd skillet. Continue cooking, turning once, until chicken pieces are golden brown and cooked through.
Covered baking typically requires a longer cooking time due to the slower heat transfer. This slower cooking method can be beneficial when working with larger cuts of chicken or tougher pieces, as it allows the meat to become tender and fully cooked without drying out.
One piece of bacon wrapped chicken breast (4.2 oz/120 grams) contains 459 calories. Each wrap contains about 38.8g of protein and is high in phosphorus, niacin and selenium. To maintain the nutritional balance, it is suggested to be served with salad and vegetables on the side.
The chicken breast macros for one 3-ounce (85g) grilled, boneless, skinless piece are 26 grams of protein and 2.7 grams of fat with zero grams of carbohydrates.1 This serving size also has 128 calories.
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