GOING CLUCK WILD!
Chicken holds an interesting place in the keto food world. It’s like the protein that only gets invited to the party when beef is busy or pork is telling boring stories! And yes, I know that a lot of us are fans of chicken wings as an easy option when you’re eating out, and I will address them here for sure. Still, chicken itself is often seen as a boring choice or hard to fit into a moderate fat or higher fat way of eating because of its propensity to be lean. In this blog I want to cover a variety of cluckin’ topics related to these easy birds!
Breast Versus Thighs
Let’s get this out of the way, it’s okay to like chicken breasts! Chicken breasts are often demonized in keto circles as dry, stringy and flavorless. And yes, it can be when it is not cooked well, much like a ribeye can turn into shoe leather if you overcook it! Click here for an easy recipe for juicy tender breast! So really, the debate about breasts versus thighs should come down to two different things, preference and macros. The great thing is that in most recipes they can be interchangeable if you do prefer one over the other. They do have a different taste and texture. The bad rap for taste on breasts is usual because grocery store cheap chicken is pretty much a blank slate. Pasture raised chicken breast from a local farm can be a great lesson on the actual taste of chicken. (And yes, a lesson in price, pasture raised chicken is very expensive and not a daily option for most of us!) Thighs have a higher fat content and is dark meat, with a different flavor profile. Personally I find the texture of thighs a bit off from the texture I enjoy with a chicken breast.
Nutritionally they do differ though and this can be helpful when trying to hit specific macro targets. Breasts are higher protein when cooked and very low in fat. They can be a great way to get your protein in without bumping up the fat. Keto chicken breast recipes often add other ingredients to get the fat higher for ketogenic macro ratios. Your personal needs will vary so make the best choice for you. When cooked, 8 ounces of each will be approximately:
Breasts - 70g Protein and 7g Fat
Thighs - 56g Protein and 19g Fat
What About Wings?
Hands down chicken wings are one of the easiest go to’s when you’re eating out and trying to stay keto but they can also be a bit tricky and sometimes confusing. I want to talk about two things about wings you need to consider and that’s tracking and ordering!
Chicken wings are one of those foods where in the end we are making a best guesstimate when tracking because the ration of skin to meat, and the amount of both, per wing will vary greatly. Understand that when you are trying to track them, be comfortable with a bit of swing in the numbers and that you may not find the perfect answer but you will be close enough to know you are staying on your plan. Really, the only way to track wings exactly would be to remove the skin and meat from the bones, separate them and weigh them BEFORE YOU EAT THEM. I do not know about you but I am not eating my wings like that.
You will however need to advocate for yourself and ask questions if you are getting your wings from a restaurant that does not disclose how they are prepared like Buffalo Wild Wings does. Even if a restaurant says the wings are not breaded they will dust them with flour or corn starch. So ask! It’s your right to know. If they do say that they do this, you can ask them not to and they may be able to comply. Don’t be afraid to ask about sauces and rubs too!
Don’t Assume It’s Just Chicken
This note is a bit odd, but you do need to read labels when you are buying your chicken! Even raw chicken parts can be injected with brines that contain ingredients you may be avoiding. More so, anytime you are getting a pre-cooked chicken item check that label. Take canned chicken for example, it often contains way more than just chicken, salt and water. You may find that it contains soy, broths, starches and even sugar. Rotisserie chickens can also contain a lot of ingredients, as do thinks like Chick-fil-A grilled nuggets. I am not saying you have to skip these items but I want you to be aware of what you are getting!
My Favorite Chicken Recipes
Lastly these are my personal favorite chicken recipes that run the gamut from incredibly crispy chicken thighs from Nom Nom Paleo to Coach Jon’s totally wild beef stuffed whole chicken! You may discover a new favorite of your own on this list!
Nom Nom Cracklin’ Chicken Thighs (I have been making these for over 10 years! Don’t skip them!)
