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 |
Keto Italian Chicken with Olives
Ingredients
Italian Chicken:
- 24 ounce chicken breast
- 2 tablespoon olive oil
- Salt and pepper to taste
- ½ cup sun-dried tomatoes chopped
- ½ cup green olive
- ½ 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
Instructions
- 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!
