Is Rotisserie Chicken Keto-friendly? : Simple keto recipes are lifesavers, especially on days when you aren’t motivated to cook an elaborate meal. These dishes use a few simple ingredients and need little to no involvement during their making. They also keep you committed to your diet plan.
Rotisserie chicken is easy to make, inexpensive, nutrient-dense, and in some cases, better than other chicken dishes. It is also versatile. You can use rotisserie chicken in recipes such as casseroles, soups, and chicken salads.
But is rotisserie chicken safe on keto? Homemade rotisserie chicken contains only the seasoning. However, store-bought rotisserie chickens contain items other than seasoning for their longevity and flavor. These items affect their nutritional value and aren’t necessarily healthy.
This article shows whether you can have rotisserie chicken on a keto diet or not.
Can you eat rotisserie chicken on keto?
Keto is a low-carb, high-fat, and moderate-protein diet. You have to limit carb-rich food items in your diet so that your body uses fat instead of glucose to generate energy.
Chicken is a good choice for keto because it has zero carbs and a good amount of fat and protein. However, the way it is cooked also affects its nutritional value.
For example, chicken wings aren’t very keto-friendly, even though they’re made of chicken. They get coated with bread and batter before getting fried. Due to the use of bread and absorption of excess oil, the carb and calorie values of the dish increase. On the other hand, we have chicken salads loaded with the greens that make a wholesome low-carb meal.
Compared to fried chicken, rotisserie chicken is much healthier. It is roasted inside a rotisserie oven and basted with simple seasoning. In this method of cooking, the carbs remain zero and the calories are also comparatively low.
So, yes, you can eat rotisserie chicken on a keto diet. Make sure to pair it with other low-carb dishes. You can create the recipes I’ve shared below.
Rotisserie chicken nutrition
The nutritional value of chicken depends on what part of the chicken you eat, whether you eat the skin or not, and the amount of sodium present in them.
For instance, chicken thighs, with or without skin, are higher in calories than chicken breast. Whereas, chicken breasts, with or without skin, are higher in protein content than chicken thighs.
There will be a slight difference in micronutrients such as vitamin B12, selenium, etc if you remove the skin. The fat content will also decrease.
This is the nutritional value of 3 ounces of rotisserie chicken.
- Chicken thigh with skin
- Calories: 192 kcal
- Fat: 12 g
- Carbs: 0 g
- Protein: 18 g
- Chicken thigh without skin
- Calories: 165 kcal
- Fat: 9 g
- Carbs: 0 g
- Protein: 21 g
- Chicken breast with skin
- Calories: 149 kcal
- Fat: 7 g
- Carbs: 0 g
- Protein: 22 g
- Chicken breast without the skin
- Calories: 122 kcal
- Fat: 3 g
- Carbs: 0 g
- Protein: 24 g
The Downside of rotisserie chicken
A potential downside of rotisserie chicken is sodium. Many people get rotisserie chicken from grocery stores. These chickens are marinated in a salt solution to keep them tender and juicy for longer. Other additives like phosphate and maltodextrin are also added.
Excess consumption of sodium has been linked to high blood pressure and hypertension. Prolonged consumption of high sodium can also lead to cardiovascular complications.
However, Sodium and other additives can be avoided if you remove the skin of the chicken.
Benefits of rotisserie chicken
- Rotisserie chicken is a lean source of protein. It is low in saturated fat, therefore, low in calories which makes it heart-healthy. This is better than having fried chicken.
- Rotisserie chicken is easy to make. Just season a whole chicken with butter, salt, pepper, and paprika, and put it in the rotisserie oven. That’s it. No prior preparation is needed and not much involvement while it’s roasting. You can even get them pre-cooked from the store. This brings me to my next point.
- Rotisserie chicken is inexpensive. The price of six pieces of chicken wings at KFC is $5.00 for one person. The rotisserie chicken sold at Costco only costs $4.99, and you can feed your whole family with it.
- Rotisserie chicken is a versatile dish. You can use it inside recipes that call for a cooked chicken like chicken soup, salads, casseroles, etc.
Keto-friendly rotisserie chicken recipes
There are many ways to eat rotisserie chicken. You can have them as it is, or use them as an alternative to cooked chicken. Try these recipes with leftover rotisserie chicken.
Chicken lettuce wrap
Traditional wraps made of tortilla or rice paper are high in carbs and contribute most of the calories inside them. To make it keto you can use fresh lettuce leaves as wraps.
To make the filling of the wrap, add some chopped rotisserie chicken to a heated pan. Add some soy sauce, rice vinegar, salt, bell pepper, and scallions to it. You can adjust the veggies based on what’s available in your fridge. Cook all of them till they are brown.
They are ready. Put enough mixture in the center of the lettuce with the help of a spoon and wrap.
Chicken parmesan stuffed bell peppers
This is an easy-to-make, creamy, and juicy recipe. Cut some bell peppers in half, and stuff them with the mixture of chicken, parmesan cheese, tomato sauce, and seasonings like salt, pepper, and garlic powder. Avoid adding breadcrumbs.
Put them in the casserole pan, spray some water, and cover them with aluminum foil. Bake it in 375F preheated oven for 30 minutes. Serve them when they are cool.
Chicken garden salad
This is a nice way to eat your greens. In a bowl add any greens that are available in your fridge. You can add tomato, onion, lettuce, carrot, cucumber, cabbage, etc, along with sliced rotisserie chicken. Then add some ranch, mix everything well, and it’s ready to eat.
What’s more comforting than a hearty bowl of chicken soup? In a heated pan add some oil. Sautee onion, garlic, carrot, celery stock, or whatever veggies you have.
Then add spices like rosemary, thyme, salt, pepper, turmeric, and ginger. Stir them for 30 sec. Then add rotisserie chicken pieces and some broth to it. Bring it to a boil then add some cauliflower rice. Let everything simmer for 20 minutes or so.
Serve it warm.
How not to eat rotisserie chicken on keto
- Don’t eat the skin of the rotisserie chicken. The outer layer is high in saturated fat. Remove the skin and enjoy the tender and juicy chicken beneath.
- Avoid using them inside buns, sandwiches, Chili, etc. These dishes are carb-heavy. Instead, use them inside soups, salads, and wraps.
Rotisserie chicken is very simple to make. It doesn’t require much prior preparation and can be eaten right away. It’s also easily accessible. if you don’t feel like cooking at home, you can get one from the store. Make sure to buy one with the least amount of sodium.
Rotisserie chicken is a healthy and versatile dish. It is better than fried chicken. It can be used inside any dish that calls for cooked chicken. It’s also an inexpensive option compared to other chicken items.
Rotisserie chicken is a keto-friendly dish. Remove the skin to make it healthier.
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