This recipe brings you all the rich and bursting flavors of an Italian summer in a nutritious, tasty, and keto-friendly package. Beautifully succulent baked chicken breast pairs with flavorsome olives, sun-dried tomatoes, and basil, topped with a refreshing Italian-style dressing. Serve cold over baby spinach leaves for an instant lunch-time hit all-round.
Being served cold makes this dish wonderfully versatile. If you start prepping early, it’s an excellent dinner or lunch option, and also makes for a perfect weekend meal prep dish for a week full of delicious lunches. And it even travels well, making it the ideal choice for a pot-luck gathering or picnic in the park.
It’ll be a favorite at any gathering too: tender chicken breast beautifully absorbs the intense and rich Italian flavors of sun-dried tomato and olives. The dish is perfectly rounded out with a light, delicate dressing of garlic and balsamic vinegar and the refreshing taste of chopped basil leaves. We recommend serving as a salad over baby spinach, but this chicken would pair just as perfectly with cold zucchini noodles or another base of your choice.
Not only is this recipe mouth-wateringly delicious, but it’s also packed full of nutrition. Chicken is a hugely protein-rich meat—over 50 grams of protein in one breast!—and sun-dried tomatoes, olives, and spinach bring an abundance of minerals, vitamins, antioxidants, and healthy fats to this dish. This is a recipe that prioritizes your health and doesn’t compromise on taste. For a fresh and flavorsome Italian-inspired lunch, look no further!
Yields 4 servings of Keto Italian Chicken with Olives
The Preparation
Italian Chicken:
- 24 ounce boneless, skinless chicken breast
- 2 tablespoon olive oil
- Salt and pepper to taste
- 1/2 cup sun-dried tomatoes, chopped
- 1/2 cup green olive
- 1/2 cup fresh basil, chopped
Dressing:
- 4 ounce baby spinach
- 6 tablespoon olive oil
- 2 tablespoon balsamic vinegar
- 1 teaspoon fresh garlic, minced
- Salt and pepper to taste
The Execution
1. Measure out and prepare all of the ingredients. Season the chicken with salt and pepper. Preheat oven to 350F.
2. In a frying pan over medium heat add olive oil. Fry the chicken on both sides until slightly brown.
3. Put the fried chicken in a baking sheet. Bake in the oven for 15-20 minutes or until the internal temperature reaches 165F. Once cooked thoroughly, slice into bite sized pieces.
4. Meanwhile, place the ingredients for the dressing except for the spinach in a bottle. Stir to combine well.
5. Place the spinach on the plate. Add the sun-dried tomatoes, green olives, basil, and sliced chicken.
6. Drizzle with the dressing. Serve and enjoy!
This makes a total of 4 servings of Keto Italian Chicken with Olives. Each serving comes out to be 593 calories, 37.8g fat, 5.1g net carbs, and 55g protein.
| NUTRITION | CALORIES | FAT | CARBS | FIBER | NET CARBS | PROTEIN |
| 24.00 ounce boneless, skinless chicken breast | 1123 | 24.5 | 0 | 0 | 0 | 210.9 |
| 2.00 tablespoon olive oil | 239 | 27 | 0 | 0 | 0 | 0 |
| 0.00 none salt and pepper | 0 | 0 | 0 | 0 | 0 | 0 |
| 0.50 cup sun-dried tomatoes | 70 | 0.8 | 15.1 | 3.3 | 11.7 | 3.8 |
| 0.50 cup green olive | 164 | 17.4 | 4.4 | 3.7 | 0.6 | 1.2 |
| 0.50 cup fresh basil | 3 | 0.1 | 0.3 | 0.2 | 0.1 | 0.4 |
| 4.00 ounce baby spinach | 26 | 0.4 | 4.1 | 2.5 | 1.6 | 3.2 |
| 6.00 tablespoon olive oil | 716 | 81 | 0 | 0 | 0 | 0 |
| 2.00 tablespoon balsamic vinegar | 28 | 0 | 5.4 | 0 | 5.4 | 0.2 |
| 1.00 teaspoon fresh garlic | 4 | 0 | 0.9 | 0.1 | 0.9 | 0.2 |
| 0.00 none salt and pepper | 0 | 0 | 0 | 0 | 0 | 0 |
| Totals | 2373 | 151.2 | 30.2 | 9.8 | 20.4 | 219.9 |
| Per Serving (/4) | 593 | 37.8 | 7.6 | 2.5 | 5.1 | 55 |
The Preparation
- Italian Chicken:
- 24 ounce boneless, skinless chicken breast
- 2 tablespoon olive oil
- Salt and pepper to taste
- 1/2 cup sun-dried tomatoes, chopped
- 1/2 cup green olive
- 1/2 cup fresh basil, chopped
- Dressing:
- 4 ounce baby spinach
- 6 tablespoon olive oil
- 2 tablespoon balsamic vinegar
- 1 teaspoon fresh garlic, minced
- Salt and pepper to taste
The Execution
- Measure out and prepare all of the ingredients. Season the chicken with salt and pepper. Preheat oven to 350F.
- In a frying pan over medium heat add olive oil. Fry the chicken on both sides until slightly brown.
- Put the fried chicken in a baking sheet. Bake in the oven for 15-20 minutes or until the internal temperature reaches 165F. Once cooked thoroughly, slice into bite sized pieces.
- Meanwhile, place the ingredients for the dressing except for the spinach in a bottle. Stir to combine well.
- Place the spinach on the plate. Add the sun-dried tomatoes, green olives, basil, and sliced chicken.
- Drizzle with the dressing. Serve and enjoy!
Notes
This makes a total of 4 servings of Keto Italian Chicken with Olives. Each serving comes out to be 593 calories, 37.8g fat, 5.1g net carbs, and 55g protein.
The recipe Keto Italian Chicken with Olives appeared first on Ruled Me.
