A simple chicken in white sauce is such and easy dish to make. And, the creamy sauce is dairy-free, low-carb, keto, and gluten-free.
This is a guest post written by Aaron Day, founder of Fat For Weight Loss. I like to call him the Keto Breadmaster as he has some of the best low carb bread recipes you will ever try. Be sure to follow him on Facebook, Instagram, Pinterest, and YouTube! ~ Lisa
Chicken breast is a tough protein to master, However once you know the tricks to keeping it moist, this recipe will easily find its way into your household's favourites list.
A good white sauce will carry many flavours, and subtly lure in your taste buds. The sauce can bring a succulent chicken breast to life with its aromatic consistency. And, it can also bring a dry overdone chicken breast back to life. So there is no need to fuss with this simple chicken in white sauce recipe, as it is pretty hard to get wrong.
A unique and creative recipe always comes with a limited set of ingredients, tools or nutritional requirements. For this recipe, I chose to make something that was dairy free, harnessing the full ketogenic power of coconut to bring this classic recipe to life.
This chicken in white sauce recipe combines the flavour of coconut, along with a velvety soft mushroom texture combined with crisp snappy fresh green beans and a touch of white wine.
Why use white wine in a white sauce? Well, I’ve used a dry white wine to add flavour and zest, but it also comes in handy if there is a spare glass lying around to drink whilst cooking.
For best results, use a variety such as Pinot Grigio, Sauvignon Blanc or Unoaked Chardonnay with a moderate alcoholic content around 10% and a moderate acidity level. If you can’t find anything suitable, stop kidding yourself and get the first white wine you come across. I’m sure it will taste good regardless!
Lastly, I want to thank Lisa for this honourable recipe opportunity. LowCarbYum has been a favourite food blog of mine, as Lisa creates recipes that you are not only convenient, but simply robust in their creation. A recipe from LowCarbYum always stands the test of time and often finds its way into your everyday diet without any stress.
Easy Keto Chicken in White Sauce Recipe
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Chicken in white sauce
- 4 Chicken Breasts Medium Size
- 1 Cup Coconut Cream
- 1 Cup White Wine
- 300 g Mushrooms
- 300 g Green Beans Halved
- 2 teaspoon Dijon Mustard
- 4 Cloves Garlic
- ¼ Cup Olive Oil
- 1 teaspoon Fresh Thyme Chopped
- 1 teaspoon Salt
- 1 teaspoon Pepper
- Preheat the oven to 355F (180C).
- Heat a frying pan to medium heat with half the amount of olive oil required for the recipe, add the chicken breasts and cook each side for 2 minutes.
- Place the chicken on your favourite baking tray lined with baking paper. Cook for 15 mins.
- Meanwhile, in the same frying pan, slice the mushrooms and slightly brown them using the reaining olive oil and garlic.
- Add the Beans, coconut cream, white wine, dijon mustard, thyme, salt and pepper. Mix around in the pan and reduce to a simmer. The sauce should be quite watery to start with, and will reduce to a lovely creamy sauce.
- Once the chicken has reached 15 mins, remove from the oven. Plate the chicken and cover with sauce, mushrooms and beans. Enjoy!
Low Carb Sweeteners | Keto Sweetener Conversion Chart
Array ( [serving_size] => 1 [calories] => 381 [carbohydrates] => 8 [protein] => 8 [fat] => 30 [saturated_fat] => 15 [polyunsaturated_fat] => 1 [monounsaturated_fat] => 10 [cholesterol] => 215 [sodium] => 634 [potassium] => 102 [fiber] => 1 [sugar] => 2 [vitamin_a] => 100 [vitamin_c] => 5.8 [calcium] => 20 [iron] => 1.8 [serving_unit] => breast )
Notes on Nutritional Information
Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.
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For any decent size chicken breast, it takes much longer to cook than described in the recipe. I increased the fry time to 10 minutes a side. It was still totally raw when I took it out of a 400 degree oven after 15 minutes. Increase the bake time to at least 30 minutes. Also, should have taken the advice of one of the rating comments. It did not reduce down. Next time will eliminate the coconut cream because it was too "coconuty" to me. I did add quite a bit of heavy cream which worked to make it creamy. I also added fresh Rosemary and pepper flakes. Very good.
Based from comments for this recipe, i decided to use heavy cream instead and a little Parmesan cheese and cut the wine for about 1/4 cup and oh boy!! The sauce reduced no problem but into a glorious consistency.
My family loved it! The fact that heavy cream is 0 carb made it even perfect!!!
Thanks for sharing that tip Anne!
Love the sound of this!
How is this considered low Carb? I used coconut cream that has 19 grams of Carbs per serving. It was a 15 oz can so I used 8 ounces which comes out to about 5 servings. That is 100 grams of Carbs in the whole dish, which means it would be 33.3 grams per serving (not including any of the other ingredients). And I have been trying to reduce this for almost 40 minutes now and it is still liquidy...am I using the wrong coconut cream and doing something wrong with the sauce? This does not seem like a very low-carb option if its 30 grams of carbs for one meal...
It's best to put the can of coconut cream in the refrigerator so you only get the hardened cream and not the liquid. The liquid is where all the sugar is. Also there should only be about 7g carbs total per half cup of coconut cream.
Pure coconut cream has about 7g of carbs per 1/2 cup serving of which 1g is fiber and 2g is sugar. Check the label on your can, it likely has added ingredients. The kind I buy is only coconut and water.
You can thicken the sauce quicker by adding a teaspoon of xantham gum. Otherwise, I agree it will take forever to reduce. This did not set well with my family. Maybe it's the amount of mushrooms, maybe it's the tangy-ness of the white wine. Will not make this again.