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Keto Chicken and Dumplings (Whole30 + Keto)


  • Author: Ashley McCrary
  • Prep Time: 15 minutes
  • Cook Time: 45 minutes
  • Total Time: 1 hour
  • Yield: Serves 8 1x
  • Diet: Gluten Free

Description

This Keto Chicken and Dumplings is not only comforting and cozy, but it also requires simple and clean ingredients. Savory chicken soup with gluten free and low carb dumplings. Whole30, Keto, Paleo and Gluten Free. 


Scale

Ingredients

Chicken Soup

  • 3 pounds boneless chicken breasts, cooked and shredded
  • 1 large yellow onion, peeled and chopped
  • 8 cups chicken broth
  • 1 tablespoons ghee
  • 3 garlic cloves, minced
  • Salt and pepper to taste 
  • Thyme for garnish
  • 3/4 cup canned coconut milk, unsweetened
  • 1/4 teaspoon xanthan gum

Dumplings:

  • 1 1/2 cups almond flour
  • 1/2 cup coconut flour
  • 1 teaspoon xanthan gum*
  • 1 tablespoon ghee, melted
  • 1 teaspoon parsley
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1 teaspoon baking powder
  • 1/2 cup coconut milk, canned unsweetened
  • 1 large egg

Instructions

Stove Top Chicken Soup:

  1. Add a large pot of water with the chicken breast along with salt and pepper over medium/high heat and bring to a boil. Cover with a lid and lower the heat slightly.  Allow this to simmer for 10-12 minutes. Cooking time will depend on the size of the chicken breasts. The internal temperature should be 165F. (Make sure not to over cook them or they will become rubbery).
  2. Remove the chicken from the pot and pour out the water. Set the pot to the side. Allow to sit for 10 minutes. Once cool, transfer the cooked chicken to a large mixing bowl and shred using a hand held mixer or a fork. (I find that the hand held mixer is a much easier way to shred chicken quickly).
  3. Transfer the large pot back over medium heat along with 2 tablespoons of ghee, minced garlic and the chopped onions. Cook over medium heat until the onions are translucent, around 3 minutes or so. Once the onions are cooked, add the shredded chicken, chicken broth, coconut milk and salt/pepper (I use 1 teaspoon salt and 3/4 teaspoon black pepper). Allow to simmer for 20 minutes. Add in the 1/4 tsp xanthan gum. Mix together. 

Dumplings:

  1. While the soup is simmering, to a large mixing bowl, add the almond flour, coconut flour, parsley, baking powder, xanthan gum and salt/pepper. Mix together. Once combined, add in the large egg, ghee and coconut milk. Mix until it becomes a dough like mixture. Use your hands to form and pack the dough into 18 medium dumplings. 
  2. Drop the dumplings into the simmering soup (on low heat) and allow to cook for 3-4 minutes, uncovered. Keep an eye on them as they cook and make sure not to overcook or they will dissolve, low heat is a must) Just heat them enough to cook through. 
  3. Garnish with fresh thyme and enjoy!

Slow Cooker Version:

  1. Add a small skillet over medium/high heat. Place the ghee, minced garlic and chopped onions in the skillet and cook until the onions are translucent, around 3 minutes. 
  2. Transfer the chicken broth, raw chicken, salt/pepper, cooked onions, and garlic to the slow cooker. Cook on low for 8 hours, or until the chicken is cooked through. Remove the chicken pieces from the pot and allow to cool. Shred the chicken and then turn the heat up to high and add the coconut milk and dumplings to the slow cooker, allowing them to cook for 15 minutes, or until they’re cooked through.
  3. Garnish with fresh thyme and enjoy!

Notes

  1. Make sure not to boil your chicken too long. This will make it rubbery. 
  2. Use a hand held mixer for easy shredded chicken. 
  3. Feel free to sub tapioca or arrowroot flour for the xanthan gum.
  4. When making the dumplings, you may have to press it in your hands a few times and pack it together to get a perfect ball. It may be crumbly at first but the more you pack it together, the better the ball form will be. 
  5. Don’t cook the dumplings too long or they will dissolve. I always cook between 5-7 minutes.
  • Category: Soup/Entrees
  • Method: Stovetop/Crockpot
  • Cuisine: American

Nutrition

  • Serving Size: 1 serving with 3 dumplings
  • Calories: 450
  • Sugar: 2
  • Sodium: 566
  • Fat: 20
  • Carbohydrates: 12
  • Fiber: 4
  • Protein: 45
  • Cholesterol: 155

Keywords: Chicken and Dumplings, Comfort Food, Keto Chicken and Dumplins, Whole30, Paleo