Oven-Baked Keto Chinese Chicken Salad with Sesame Dressing
If you’re looking for a refreshing and healthy meal that fits perfectly into a keto diet, look no further! This oven-baked keto Chinese chicken salad with sesame dressing is not only low in carbohydrates but also packed with flavor. With a delightful mix of textures and tastes, this dish will quickly become a favorite in your meal rotation. The combination of crisp vegetables, tender chicken, and a creamy sesame dressing creates a satisfying and nutritious meal.
Recipe Details
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 4 servings
Ingredients
- 1 pound boneless, skinless chicken thighs
- 2 tablespoons olive oil
- 2 teaspoons garlic powder
- 1 teaspoon ginger powder
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 4 cups mixed greens (romaine, spinach, and arugula)
- 1 cup shredded carrots
- 1 cup sliced bell peppers (red, yellow, or green)
- 1/2 cup sliced green onions
- 1/4 cup sliced almonds (optional)
- 1/4 cup sesame seeds
Instructions
- Preheat your oven to 400°F (200°C).
- In a mixing bowl, combine the olive oil, garlic powder, ginger powder, salt, and black pepper.
- Add the chicken thighs to the bowl and toss until they are well-coated with the seasoning mixture.
- Place the chicken on a baking sheet lined with parchment paper.
- Bake the chicken in the preheated oven for 20-25 minutes or until cooked through and the internal temperature reaches 165°F (75°C).
- While the chicken is baking, prepare the salad. In a large bowl, combine the mixed greens, shredded carrots, sliced bell peppers, and sliced green onions.
- Once the chicken is cooked, remove it from the oven and let it cool for a few minutes. Then slice the chicken into strips.
- Add the sliced chicken to the salad mixture.
- For the sesame dressing, whisk together 1/4 cup sesame oil, 2 tablespoons rice vinegar, 1 tablespoon soy sauce (or coconut aminos for a soy-free option), and 1 teaspoon of sesame seeds.
- Drizzle the dressing over the salad and toss everything together until well combined.
- Garnish the salad with additional sesame seeds and sliced almonds if desired.
- Serve immediately and enjoy your delicious oven-baked keto Chinese chicken salad!
Nutritional Benefits
This oven-baked keto Chinese chicken salad is not just delicious; it’s also packed with nutritional benefits. The chicken provides a great source of protein, which is essential for muscle repair and growth. The mixed greens and colorful vegetables are loaded with vitamins, minerals, and antioxidants, promoting overall health.
The use of sesame oil in the dressing adds healthy fats to your meal, supporting heart health and providing a rich flavor that complements the salad perfectly. Additionally, the low-carb nature of this dish makes it suitable for anyone following a ketogenic diet, helping you stay on track with your health goals without sacrificing taste.
Tips for Perfecting Your Salad
To make the most of your oven-baked keto Chinese chicken salad, consider these tips:
- Marinate the Chicken: For extra flavor, marinate the chicken in the seasoning mixture for at least 30 minutes before baking.
- Customize Your Veggies: Feel free to add or substitute your favorite low-carb vegetables, such as cucumbers, radishes, or zucchini.
- Make Ahead: Prepare the chicken and dressing in advance for an easy meal prep option. Just assemble the salad when you’re ready to eat.
- Store Leftovers: Keep any leftover salad in an airtight container in the refrigerator for up to 2 days. However, it’s best enjoyed fresh!
FAQs
Can I use chicken breast instead of thighs?
Yes, you can use boneless, skinless chicken breasts if you prefer. Just be sure to adjust the cooking time as breasts may cook faster than thighs.
Is this salad suitable for meal prep?
Absolutely! This salad is perfect for meal prep. Just keep the dressing separate until you’re ready to serve to avoid soggy greens.
Can I make this salad vegetarian?
Yes! You can replace the chicken with tofu or tempeh for a delicious vegetarian version. Be sure to season it well for flavor.
What can I serve with this salad?
This salad is a complete meal on its own, but you can pair it with cauliflower rice or a side of steamed broccoli for a heartier option.
Conclusion
This oven-baked keto Chinese chicken salad with sesame dressing is a fantastic way to enjoy a low-carb meal that’s bursting with flavor and nutrition. With simple ingredients and easy preparation, you can whip up this delightful salad in no time. Whether you’re looking for a quick lunch or a satisfying dinner, this recipe is sure to please. Enjoy the crunch, the zest, and the satisfaction of a healthy meal!
So, what are you waiting for? Gather your ingredients and get started on this delicious oven-baked keto Chinese chicken salad today! Your taste buds will thank you.
