Instant Pot Keto Chicken and Kale Stew: A Comforting Low-Carb Recipe
Are you craving a hearty, flavorful, and healthy meal that aligns with your keto lifestyle? Look no further! This Instant Pot Keto Chicken and Kale Stew is the perfect solution. It’s packed with protein, healthy fats, and essential nutrients, all while being incredibly easy and quick to prepare thanks to the magic of the Instant Pot. This recipe is not only delicious but also a fantastic way to incorporate more leafy greens into your diet. It’s a one-pot wonder that’s perfect for busy weeknights, meal prepping, or simply enjoying a warm and satisfying bowl of goodness.
## Why You’ll Love This Keto Chicken and Kale Stew
* **Keto-Friendly:** This stew is designed to be low in carbohydrates and high in healthy fats, making it ideal for those following a ketogenic diet.
* **Quick and Easy:** The Instant Pot significantly reduces cooking time, allowing you to have a delicious and nutritious meal on the table in under an hour.
* **One-Pot Meal:** Minimal cleanup is always a win! This recipe requires only one pot, making it perfect for busy weeknights.
* **Nutrient-Rich:** Packed with chicken, kale, and bone broth (optional), this stew is a powerhouse of protein, vitamins, and minerals.
* **Customizable:** Easily adapt the recipe to your preferences by adding different vegetables, spices, or herbs.
* **Comforting and Flavorful:** The combination of tender chicken, savory broth, and earthy kale creates a comforting and satisfying flavor profile.
* **Meal Prep Friendly:** This stew is excellent for meal prepping as it stores well in the refrigerator and reheats beautifully.
## Ingredients You’ll Need
Before you start cooking, gather the following ingredients:
* **Chicken:** 2 pounds boneless, skinless chicken thighs (or breasts, but thighs are more flavorful and keto-friendly)
* **Kale:** 1 bunch, chopped (about 6 cups packed)
* **Onion:** 1 medium, chopped
* **Garlic:** 4 cloves, minced
* **Chicken Broth:** 6 cups (low sodium or homemade bone broth for added benefits)
* **Olive Oil:** 2 tablespoons
* **Avocado Oil or MCT Oil:** 1 tablespoon (optional, for added healthy fats)
* **Celery:** 2 stalks, chopped
* **Carrots:** 2 medium, chopped (optional, but adds sweetness and color. Consider reducing quantity for strict keto)
* **Tomato Paste:** 2 tablespoons
* **Italian Seasoning:** 2 teaspoons
* **Smoked Paprika:** 1 teaspoon
* **Red Pepper Flakes:** 1/4 teaspoon (optional, for a touch of heat)
* **Salt and Pepper:** To taste
* **Lemon Juice:** 1 tablespoon (optional, to brighten the flavors)
* **Heavy Cream or Coconut Cream:** 1/4 cup (optional, for added richness and creaminess. Use coconut cream for dairy-free)
* **Optional Garnishes:** Fresh parsley, grated Parmesan cheese (if not dairy-free), avocado slices
**Ingredient Notes and Substitutions:**
* **Chicken:** Chicken thighs are preferred for their higher fat content and richer flavor, which are more suitable for keto. However, chicken breasts can be used if desired, but be mindful of the fat content and consider adding extra healthy fats like avocado oil.
* **Kale:** Any type of kale will work in this recipe, including curly kale, lacinato kale (dinosaur kale), or baby kale. Be sure to wash and chop the kale thoroughly before adding it to the Instant Pot.
* **Bone Broth:** Using bone broth instead of regular chicken broth adds collagen and other beneficial nutrients to the stew. It also provides a richer and more flavorful base.
* **Carrots:** Carrots are slightly higher in carbs than other vegetables, so use them sparingly or omit them altogether if you’re following a very strict keto diet. Consider using radishes or turnips as a low-carb alternative.
* **Heavy Cream/Coconut Cream:** Adding cream to the stew enhances its richness and creaminess. Use heavy cream for a traditional flavor or coconut cream for a dairy-free alternative. Be sure to use full-fat coconut cream and not coconut milk.
* **Avocado Oil/MCT Oil:** While not essential, adding a tablespoon of avocado or MCT oil will bump up the healthy fat content, contributing to satiety and ketosis.
## Equipment Needed
* **Instant Pot (6-quart or larger):** This recipe is specifically designed for the Instant Pot.
* **Cutting Board and Knife:** For chopping vegetables and chicken.
* **Measuring Cups and Spoons:** For accurate ingredient measurements.
* **Large Spoon or Spatula:** For stirring the stew.
## Step-by-Step Instructions
Follow these simple steps to create your delicious Instant Pot Keto Chicken and Kale Stew:
**Step 1: Prepare the Ingredients**
* Chop the onion, celery, and carrots (if using). Mince the garlic.
* Cut the chicken thighs into bite-sized pieces.
* Wash and chop the kale, removing the tough stems.
**Step 2: Sear the Chicken (Optional but Recommended)**
* Turn on the Instant Pot and select the “Saute” function. Add 1 tablespoon of olive oil.
* Once the oil is hot, add the chicken pieces in a single layer (work in batches if necessary to avoid overcrowding). Sear the chicken for 2-3 minutes per side, until lightly browned. This step enhances the flavor of the stew but can be skipped if you’re short on time.
* Remove the chicken from the Instant Pot and set aside.
**Step 3: Saute the Vegetables**
* Add the remaining 1 tablespoon of olive oil to the Instant Pot.
* Add the chopped onion, celery, and carrots (if using) to the Instant Pot. Saute for 5-7 minutes, until the vegetables are softened and slightly translucent. Stir occasionally to prevent burning.
* Add the minced garlic and tomato paste to the Instant Pot. Saute for another 1-2 minutes, until fragrant.
**Step 4: Add the Remaining Ingredients**
* Return the seared chicken to the Instant Pot.
* Pour in the chicken broth (or bone broth).
* Add the Italian seasoning, smoked paprika, red pepper flakes (if using), salt, and pepper.
* Stir well to combine all the ingredients.
**Step 5: Pressure Cook**
* Close the Instant Pot lid and seal the valve.
* Select the “Manual” or “Pressure Cook” function and set the cooking time to 15 minutes.
* Once the cooking time is complete, allow the Instant Pot to naturally pressure release for 10 minutes. After 10 minutes, carefully quick release any remaining pressure.
**Step 6: Add the Kale and Finish**
* Carefully open the Instant Pot lid.
* Stir in the chopped kale. The kale will wilt quickly from the heat of the stew.
* Add the lemon juice (if using) and heavy cream or coconut cream (if using). Stir well to combine.
* Taste and adjust the seasoning as needed. Add more salt, pepper, or spices to your liking.
**Step 7: Serve and Enjoy**
* Serve the Instant Pot Keto Chicken and Kale Stew hot.
* Garnish with fresh parsley, grated Parmesan cheese (if not dairy-free), or avocado slices, if desired.
## Tips for Perfect Instant Pot Keto Chicken and Kale Stew
* **Don’t Overcrowd the Instant Pot:** When searing the chicken, work in batches to avoid overcrowding the pot. Overcrowding can lower the temperature and prevent the chicken from browning properly.
* **Deglaze the Pot:** After sauteing the vegetables, deglaze the pot by adding a splash of chicken broth and scraping up any browned bits from the bottom. This will prevent the “Burn” error message.
* **Adjust Cooking Time for Chicken:** The cooking time may need to be adjusted depending on the size and thickness of the chicken pieces. If the chicken is not fully cooked after 15 minutes, you can pressure cook for an additional 2-3 minutes.
* **Don’t Overcook the Kale:** Add the kale after pressure cooking to prevent it from becoming mushy. The residual heat will wilt the kale perfectly.
* **Customize the Spices:** Feel free to experiment with different spices and herbs to customize the flavor of the stew. Consider adding garlic powder, onion powder, dried thyme, or rosemary.
* **Add Other Vegetables:** You can add other keto-friendly vegetables to the stew, such as broccoli, cauliflower, zucchini, or spinach. Add them during the last few minutes of cooking to prevent them from becoming overcooked.
* **Thicken the Stew:** If you prefer a thicker stew, you can add a small amount of xanthan gum or glucomannan powder. Mix 1 teaspoon of xanthan gum or glucomannan powder with 2 tablespoons of cold water to create a slurry. Add the slurry to the stew and stir well. Simmer for a few minutes until the stew thickens.
* **Make it Ahead:** This stew can be made ahead of time and stored in the refrigerator for up to 3-4 days. Reheat gently on the stovetop or in the microwave before serving.
* **Freeze for Later:** Leftover stew can be frozen for up to 2-3 months. Allow the stew to cool completely before transferring it to freezer-safe containers. Thaw in the refrigerator overnight before reheating.
## Variations and Additions
This recipe is a great starting point, but feel free to experiment and add your own personal touch! Here are some ideas to get you started:
* **Spicy Chicken and Kale Stew:** Add a pinch of cayenne pepper or a chopped jalapeno to the stew for a spicy kick.
* **Creamy Tomato Chicken and Kale Stew:** Add a can of diced tomatoes to the stew for a tangy and flavorful twist. Reduce the amount of chicken broth slightly to compensate for the added liquid.
* **Chicken and Kale Soup:** Increase the amount of chicken broth to create a soupier consistency. Add cooked cauliflower rice or shirataki noodles for added substance.
* **Mediterranean Chicken and Kale Stew:** Add sun-dried tomatoes, Kalamata olives, and feta cheese to the stew for a Mediterranean-inspired flavor.
* **Chicken and Kale Curry:** Add curry powder, coconut milk, and a squeeze of lime juice to the stew for a delicious curry-inspired dish.
* **Add Bacon:** Cook bacon until crispy and crumble it over the stew before serving for added flavor and crunch. The bacon fat can also be used to saute the vegetables.
* **Add Mushrooms:** Saute sliced mushrooms with the onions and celery for an earthy flavor.
* **Add Bell Peppers:** Chop bell peppers and saute them with the other vegetables for added color and flavor.
## Serving Suggestions
This Instant Pot Keto Chicken and Kale Stew is delicious on its own, but you can also serve it with the following:
* **Cauliflower Rice:** A great low-carb alternative to regular rice.
* **Shirataki Noodles:** Another low-carb option that mimics the texture of pasta.
* **Avocado Slices:** Adds healthy fats and creaminess.
* **Grated Parmesan Cheese:** (If not dairy-free) Provides a salty and savory flavor.
* **Fresh Parsley:** Adds freshness and visual appeal.
* **Keto Bread or Biscuits:** For dipping and soaking up the delicious broth (make sure they are keto-friendly!).
## Nutritional Information (Approximate per serving)
* Calories: 350-450 (depending on ingredients and portion size)
* Net Carbs: 5-10 grams
* Protein: 30-40 grams
* Fat: 20-30 grams
**Disclaimer:** Nutritional information is approximate and may vary depending on the specific ingredients used and portion sizes. It is always best to calculate the nutritional information based on your own ingredients.
## Conclusion
This Instant Pot Keto Chicken and Kale Stew is a fantastic way to enjoy a comforting, healthy, and flavorful meal while staying true to your ketogenic lifestyle. It’s quick, easy, customizable, and packed with nutrients. So, gather your ingredients, fire up your Instant Pot, and get ready to enjoy a delicious and satisfying bowl of keto goodness! This recipe is sure to become a staple in your keto meal rotation.
Enjoy!