One-Pan Chicken Breast with Eggplant Zucchini Spinach Low Carb Recipe
Chicken Breast with Eggplant

Keto Chicken Breast Stir-fry with Eggplant, Zucchini and Spinach

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This recipe has an excellent balance between protein (the chicken breast), fat (the olive oil used for marinating the chicken and the ghee used for cooking) and fiber, vitamins, and potassium (in the vegetables).

For best results, we’d recommend marinating, however, if you are in a hurry, you can skip this step and still have a very satisfying and tasty dish.

You can substitute the eggplant and the zucchini with other low-carb vegetables, for example broccoli, green beans, green pepper, Brussels sprouts, tomatoes, etc. – there are plenty of different combinations that you can experiment with.

If you do that, you’d need to adjust the cooking time for the different vegetables, as some of them take much less time to cook – for example, depending on how you like them, the tomatoes would probably need to be added last.

Instead of ghee you can use coconut oil or another cooking oil that you enjoy. If you’d like to up the fat content, you can add more than 1 tbsp. of oil when cooking.


Let’s Ketofy It!

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Sauté the onion and garlic in ghee for a few minutes. Add chicken in and cook for around 3 minutes.

Add eggplant in and stir for another minute then add sliced mushrooms and zucchini. Cook for around 5 minutes and stir occasionally.

adding vegetables

Finally, add spinach into the mix and leave to cook for 3-4 more minutes. Let the leaves wilt before removing from the heat. Transfer to a bowl and serve.

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Chicken Breast with Eggplant
Chicken Breast with Eggplant
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4.25 from 12 votes

Chicken Breast with Eggplant, Zucchini and Spinach

An easy chicken stir-fry with eggplant, zucchini, mushroom and spinach.
Course Dinner, Lunch, Main Dish
Cuisine Ketogenic, Low Carb
Keyword keto chicken stir fry
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 3
Calories 375kcal
Author KetoVale Team

Ingredients

  • 400 g chicken breast skinless
  • 1 zucchini medium, diced, unpeeled
  • ½ eggplant medium, diced, unpeeled
  • 2 cups spinach cut in pieces
  • 150 g mushrooms sliced
  • 1 clove garlic minced
  • 1/3 in onion medium, chopped
  • 1 tbsp ghee

for the marinade:

Instructions

  • Dice the chicken and season with olive oil, garlic, lemon juice, salt and pepper. Place in a bag or plastic box along with the marinade and leave in the fridge for 3 hours (optional).
  • Heat a tablespoon of ghee in a large pan. Sauté the minced garlic and onion in the oil for 1-2 minutes. Stir occasionally.
  • Add the chicken in and cook for 3 minutes on medium-high heat.
  • Add eggplant, mushroom and zucchini in. Cook for another 5 minutes. Stir regularly.
  • Put the spinach in and leave for 3 minutes more. Add extra salt if needed. When the leaves wilt, remove from the heat. Serve in a bowl and enjoy.

Nutrition/Macros

Nutrition Facts
Chicken Breast with Eggplant, Zucchini and Spinach
Amount Per Serving
Calories 375 Calories from Fat 207
% Daily Value*
Fat 23g35%
Saturated Fat 6g30%
Cholesterol 98mg33%
Sodium 375mg16%
Potassium 1126mg32%
Carbohydrates 11g4%
Fiber 4g16%
Sugar 6g7%
Protein 32g64%
Vitamin A 2064IU41%
Vitamin C 29mg35%
Calcium 47mg5%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
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