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Keto Monterey Chicken

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Moist and juicy chicken breast gets an upgrade with this keto Monterey Chicken recipe. Bacon, green onion, and a bit of tomato add ooodles of flavor to this saucy chicken dish. An easy fix, this keto chicken recipe for one is perfect for the single keto dieter. And, with big and bold flavors, it’s a meaty dish you can really dig into! Hungry? Read on and I, Chef Jenn, will show you all my tips to make this amazing keto chicken recipe perfectly every time!

keto monterey chicken in a black skillet
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Love chicken but hate all the leftovers? This low carb chicken recipe for one is perfect for you! With maximum flavor, minimum effort and hardly any net carbs, you can be feasting on something delish in no time. Need more servings? No problem! This is an easy recipe to double or even quadruple! The next time you’re craving flavor, check out this dish which is just like Chili’s Monterey Chicken!

What You Need to Make Keto Monterey Chicken

  • Digital meat thermometer
  • Avocado oil or olive oil
  • Chicken breast – see my tips below
  • Keto friendly BBQ sauce
  • 1-2 strips of bacon
  • Green onion
  • Diced fresh tomatoes
  • Monterey jack cheese
  • Salt and pepper

How To Buy Chicken

Chicken is the most commonly eaten meat in USA, and for good reason. It is affordable, easy to prepare, and delicious. But if you’re cooking for one, chicken isn’t always the easiest to shop for. Here are my tips for making this keto recipe for one:

  • Buy IQF chicken breast. These are individually frozen chicken breasts. You usually get them in a bag with a few pounds of chicken breast, but they’ll keep for a while in your freezer. Then, just take out and defrost what you need for an easy dinner recipe
  • Boneless skinless chicken breast is more expensive than the breasts with the bone-in. Either works, and personally, I like the flavor of the chicken on the bone more. It might take an extra few minutes to cook, but the flavor and expense make it worth it.
  • Larger packs of chicken are usually less expensive than just a package with one or two pieces. Invest in a vacuum sealer and buy larger packs of chicken and freeze what you don’t need.
  • Check the ingredients on the chicken! You’d be surprised how many times chicken is injected with “seasoning”. This is basically a sodium solution to keep the chicken weighing more (so you pay more) and to keep it moist during cooking. I’ve seen some seasoning soultions with starches in them, so read the label carefully! Chicken should have one ingredient: chicken.
Keto Monterey Chicken in a black serving dish.

How To Make Keto Monterey Chicken for One

  1. Season the chicken with a pinch of salt and pepper then add the oil to a hot oven-safe skillet like a cast iron skillet. Sear the chicken, about 2-3 minutes per side, to add some color but don’t worry about cooking it through.
  2. Top the chicken with the your favorite barbecue sauce – sugar-free, of course – and cheese. Finish cooking it in a preheated 375-F oven for about 15-20 minutes or until the chicken reaches 165-F on a digital thermometer.
  3. Meanwhile, cook the bacon until crisp. Drain and set the bacon aside.
  4. Chop the tomato and the green onion.
  5. When the chicken is cooked, sprinkle the crispy bacon, green onion, and tomato on top. Pop the chicken under the broiler for just a minute or two to warm the tomato and onion up.
  6. Serve and enjoy!

Chef Jenn’s Tips

  • Don’t overcook the chicken! There’s nothing worse than overcooked boneless skinless chicken breasts. Use a digital meat thermometer to get an accurate temperature, and pull the chicken out when it reaches 165-F.
  • Prefer chicken thighs? Prepare them the same way, just adjust the cooking time if they are boneless. It won’t take quite so long to cook.
  • Add a sprinkle of chili flakes or chipotle powder to add a bit of a kick!
  • Watch the ingredients in the BBQ sauce – make your own if you can’t find a good store-bought sauce.
  • Are tomatoes keto? Don’t worry about the few tomatoes in this dish unless you’re doing strict keto.
  • Switch up the cheese! Creamy and mild Monterey jack is the cheese in this Monterey chicken dish, but you can use pepper jack cheese, smoked gouda, mozzarella, or your favorite cheese!
  • Add even more flavor! Make your Monterey Chicken with pico de gallo instead of tomato!
  • Love avocado? Add some diced avocado and a spoonful of sour cream on top of each chicken breast before serving to make this Monterey Chicken with Avocado!
  • Use turkey bacon if you prefer, instead of pork bacon
  • Add some green chilies for even more flavor!
  • Maked the cooked bacon ahead of time to save a few minutes.

What To Serve With Keto Monterey Chicken For One

I love a simple veg with this bold-flavored keto chicken recipe, like air fryer Broccoli with Garlic & Parmesan, or this tasty air fryer asparagus recipe. Pair all your favorite vegs with this dish to make it a stellar, hearty, and delicious meal!

keto monterey chicken in a black square dish

Frequently Asked Questions

Can I make Monterey Chicken in an air fryer?

Yes! Instead of using your oven, preheat your air fryer to 380-F and pop the chicken in. It should take about 12-14 minutes to cook. Use your digital meat thermometer to make sure you don’t overcook it. The internal temperature should be 165-F.

Can I make this Monterey chicken bake ahead of time?

Yes! You can make this Monterey jack chicken recipe ahead of time. Get everything ready, including browning the chicken in the pan. Then, just pop it in the oven before you’re ready to eat!

Can I freeze Monterey Chicken?

Well…. sort of. Technically this recipe will freeze. However, chicken breast has a tendency to dry out in the freezer if it’s not in a casserole, soup, or another moist environment. If you don’t mind the chicken being a bit on the dry side and tomatoes that go mushy from being frozen and thawed, then go for it and freeze this!

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Step By Step Process

Keto Monterey Chicken in a black serving dish.
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Keto Monterey Chicken for 1

Moist, juicy, and loaded with flavor, keto Monterey Chicken for 1 is the perfect recipe for single keto dieters!
Course Main Course
Cuisine American
Keyword bacon, cheese, chicken breast, keto chicken recipe, monterey chicken
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 1 servings
Calories 565kcal

Ingredients

  • 1 chicken breast
  • 1 pinch salt
  • 1 pinch pepper
  • 1 tablespoon avocado oil
  • 2 tablespoons sugar free BBQ sauce
  • 1/4 cup monterey jack cheese
  • 1 slice bacon
  • 1 green onion
  • 2 tablespoons diced tomato

Instructions

  • Season the chicken with a pinch of salt and pepper then heat a small skillet and add some oil. Brown the chicken, about 2-3 minutes per side, to add some color but don't worry about cooking it through.
  • Top the chicken with the BBQ sauce and cheese. Finish cooking it in a preheated 375-F oven for about 15-20 minutes or until the chicken reaches 165-F on a digital thermometer.
  • Meanwhile, cook the bacon until crisp. Drain and set the bacon aside.
  • When the chicken is cooked, sprinkle the bacon, green onion, and tomato on top. Pop the chicken under the broiler for just a minute or two to warm the tomato and onion up.
  • Serve and enjoy!

Nutrition

Serving: 1breast | Calories: 565kcal | Carbohydrates: 3g | Protein: 56g | Fat: 30g | Saturated Fat: 9g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 15g | Trans Fat: 1g | Cholesterol: 171mg | Sodium: 818mg | Potassium: 1031mg | Fiber: 1g | Sugar: 1g | Vitamin A: 519IU | Vitamin C: 8mg | Calcium: 252mg | Iron: 2mg | Net Carbohydrates: 2g

A Note on Nutritional Information

Nutritional information for this recipe is provided as a courtesy and is calculated based on available online ingredient information. It is only an approximate value. The accuracy of the nutritional information for any recipe on this site cannot be guaranteed. Erythritol carbs (sugar substitutes) are not included in the carbohydrate counts as they have been shown not to impact blood sugar, and they have zero calories and zero carbs. Net carbs are the total carbs minus fiber.

WANT EVEN MORE EASY KETO DIET RECIPES?

I’m always in the kitchen creating new recipes, and while some of them are big hits, I get some misses, too. But these are some of my favorite all-time recipes:

By Chef Jenn

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