When you need to feed the family quickly, a rotisserie chicken is the way to go. For an ultra-speedy meal, you can always buy a fast-food rotisserie chicken. Although chicken is usually a healthful staple of one’s diet, since you’ve started keto, you’re not so sure if you should indulge. Is rotisserie chicken keto?
Rotisserie chicken is very much keto, as a serving contains zero grams of carbs, plenty of protein, and a good amount of fat. We would recommend you make your own rotisserie chicken rather than buy it at a fast-food drive-through to ensure it’s healthy.
If you have more questions about allowing rotisserie chicken on the keto diet, such as its full nutritional profile or how to make it yourself, we’ve got answers ahead. We’ll even recommend some keto-friendly sides to enjoy with your meal!
So, Is Rotisserie Chicken Keto?
You’re craving chicken tonight, and a spit-roasted rotisserie meal sounds divine right about now.
Well, go ahead and sink your teeth in. As the following nutrition facts (for four cups of shredded chicken) prove, rotisserie chicken is indeed keto-friendly.
- Calories – 1,037 calories
- Protein – 166 grams
- Carbohydrates – 0 grams
- Fat – 34 grams
- Saturated fat – 10.4 grams
- Monounsaturated fat – 13.7 grams
- Polyunsaturated fat – 8.2 grams
- Cholesterol – 505 milligrams
- Fiber – 0 grams
- Sodium – 451 milligrams
Now, before you get spooked by some of those numbers, keep in mind that that’s the nutritional profile for the entire chicken.
Unless you haven’t eaten all day, then we doubt you’re going to scarf down a whole rotisserie chicken by yourself. Rather, you’ll eat a serving.
The average rotisserie chicken has eight ounces of dark meat and 12 ounces of light meat if you exclude the skin.
A standard serving size of chicken is between three and four ounces, so about half of the calories and sodium in the above list would be applicable to an average rotisserie chicken dinner.
A Quick, Low-Carb Keto Rotisserie Chicken Recipe
Fast food rotisserie chicken won’t contain more carbs than the above list shows, nor will grocery store chicken. However, these pre-prepared rotisserie chickens might be loaded with preservatives, plenty of sodium, and more fat than you want to ingest on the keto diet.
That’s why you decided to make your own rotisserie chicken for dinner tonight.
Here is a recipe courtesy of All Chicken Recipes that you can prep right now.
You’ll need the following recipe quantities:
- Pepper and salt (to taste)
- Paprika (2 teaspoons)
- Onion powder (1 teaspoon)
- Garlic powder (1 teaspoon)
- Melted butter (3 tablespoons)
- Chicken (1 whole, 4 pounds)
Then follow these steps.
Turn your oven on and allow it to preheat to 425 degrees Fahrenheit.
Grab a small bowl and mix your dry ingredients, including pepper, salt, paprika, onion powder, and garlic powder. You can use a whisk to blend them. Stop when they’re well incorporated.
Prepare your chicken next. Take out its giblets. Then, using a basting brush, cover the entire chicken in melted butter.
Take your bowl of dried spices. Grab small handfuls of the spices and distribute them across the chicken to season it. Rub the spices in well.
Transfer the chicken to a baking dish. Once your oven is preheated, insert the chicken into the oven. It should cook until its internal temperature is between 165 and 175 degrees, which should take 60 to 70 minutes.
Don’t cover the chicken while it cooks!
Take the chicken out and allow it to cool. Slice and serve!
Which Sides Should You Eat with Rotisserie Chicken?
You can’t have a delicious rotisserie chicken without the sides, right? Just as deciding your dinners has been a journey since you started keto, you want to stay within your macros when having side dishes as well.
The following sides are very much keto-friendly.
Parmesan Green Beans
Yes, green beans seem like a boring side to some, but once you jazz them up with parmesan cheese, you won’t mind getting your greens so much anymore!
Potatoes are quite laden in carbs, but you can’t help but miss them since you started the keto diet.
Now you can enjoy the texture of potatoes but without the carbs by subbing in cauliflower instead. When breaded and baked into tots, you’ll never want to go back to eating potatoes again.
Parmesan Zucchini Fries
By the way, it’s not only cauliflower that’s an excellent substitute for the humble spud. Zucchini can replace potatoes when they’re cut into strips and fried up. Zucchini fries dusted in parmesan will taste especially great.
Keto Onion Rings
That’s right, keto onion rings exist! The recipe from Kicking Carbs uses almond flour, parmesan, baking powder, smoked paprika, salt and pepper, one egg, and heavy cream. The total carbs? Only 7.64 grams per serving.
Keto Garlic Bread
Nope, you don’t have to quit garlic bread either just because you’re on the keto diet. Delish has an excellent keto garlic bread recipe that contains seven grams of carbs and 250 calories per serving. Plus, the bread has 13 grams of protein!
Cheesy Cauliflower Puree
Mashed potatoes are a great side dish, but again, you have to cut back on the potatoes on keto. Cauliflower will again come to your rescue when you puree it to have a consistency and texture just like mashed potatoes.
Rotisserie chicken is a healthful, convenient meal that also happens to be zero-carb and quite appropriate for the keto diet.
Plus, you can have all sorts of sides with the meal, whether you want to go healthy with cauliflower mashed potatoes or parmesan green beans or you wish to treat yourself with keto garlic bread or keto onion rings.
Enjoy your meal!