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top view of gluten free chicken and dumplings

Keto Chicken and Dumplings

Prep Time 1 hour
Cook Time 2 hours
Total Time 3 hours
Servings 8 Bowls
Calories 588kcal

Ingredients

Soup:

  • 2 Pounds Chicken Thighs boneless, skinless
  • 3 Tablespoons Mild Tasting Oil divided (note 1)
  • 2 cups yellow onion chopped
  • 2 Celery Ribs sliced 1/4" thick
  • 4 Carrots peeled and sliced 1/4" thick
  • 1 Tablespoon Garlic minced
  • 1/2 Teaspoon Thyme fresh, leaves only
  • 1/4 Cup Sherry dry
  • 6 Cups Chicken Broth (note 2)
  • 2 Teaspoons Better than Bouillon Chicken Flavor
  • 1/2 Teaspoon Black Pepper
  • 2 Bay Leaves
  • 3 Tablespoons Fresh Parsley fresh, chopped
  • 1/2 Cup Heavy Whipping Cream
  • 4 Ounces Cream Cheese softened

Dumplings:

Instructions

  • Brown chicken. Heat 2 tablespoons of oil in a large saucepan over high heat. Add chicken thighs (2 pounds) in batches, and brown both sides--we just want to brown the edges, we'll cook the chicken all the way through in the next steps. Remove browned chicken to a plate and set aside.
  • Saute veggies. Add the remaining tablespoon of oil, and reduce the heat to medium. Add chopped onion (1 large), celery (2 ribs), and carrots (4) until soft, about 8 minutes. Stir in minced garlic (1 tablespoon) and thyme (1/2 teaspoon) and cook until fragrant, about 2 minutes. Add dry sherry (1/4 cup) and stir, loosening the brown bits at the bottom of your saucepan.
  • Simmer. Add the chicken broth (6 cups), chicken flavor Better Than Bouillon (2 teaspoons), black pepper (1/2 teaspoon), bay leaves (2), browned chicken, and any juices that have accumulated on the plate. Bring soup to a boil, then reduce to a simmer. Cook uncovered for 30 minutes--check to make sure a thick part of the chicken has reached 165 F.
  • Dumplings. Meanwhile, combine the almond flour (3/4 cup) whey protein isolate (1/4 cup), xanthan gum (1/2 teaspoon), baking powder (1 teaspoon), salt (1 teaspoon), pepper (1/2 teaspoon), dried oregano (1 teaspoon) and thyme (1 tablespoon). Add the butter (1 tablespoon) and egg and stir to combine. Use wet hands to form marble-sized dumplings.
  • Uncover. After 30 minutes, remove chicken from the soup and place on a cutting board. Remove and discard bay leaves. Stir in the cream cheese (4 ounces) and heavy cream (1/2 cup), and parsley (3 tablespoons), until the cream cheese has dissolved into the broth. Add the dumplings, and cover pot. Cook dumplings until they've doubled in size, around 15 minutes. Add chicken back to the pot before ladling the soup into bowls and enjoy!
    Psst - if storing leftovers, see tips below (note 5).

Notes

  1. Oil - I use avocado oil, but any vegetable oil will do. The goal is a mild-tasting oil with a high smoke point.
  2. Chicken thighs - you can use chicken breast if you prefer, just keep in mind thighs will be juicier and more flavorful.
  3. Whey protein powder adds fluff to our dumplings, this ingredient can't be skipped, subbed, or swapped.
  4. Xanthan gum binds the dumplings together, and can't be skipped or replaced.
  5. STORING TIPS! Have leftovers? Store your dumplings and soup separately, as the dumplings will dissolve if stored in the broth.
  6. Nutritional information is based on 1 bowl of soup if you divide this soup into 8 bowls:

Nutrition

Calories: 588kcal | Total Carbohydrates: 11g | Protein: 32g | Fat: 46g | Sodium: 873mg | Fiber: 3g | Sugar: 4g | Net Carbs: 8g

Delicious recipe from Lindsey Hyland // www.thelittlepine.com