Macros per serving
Calories: ~460 kcal
Protein: ~50g
Carbohydrates: ~6g
Fat: ~26g
Fibre: ~3g
This keto-friendly dinner is packed with lean protein, healthy fats, and flavour. Chicken breasts are sliced Hasselback-style, infused with garlic and herbs, and air-fried to golden perfection. Served with buttery spinach and konjac “rice” for a low-carb, nutrient-rich finish.
Total Time: ~25 mins (5 mins prep time, 20 mins cook time)
Total cost (2 servings) ≈ £5.50
Cost per serving ≈ £2.75
This is an approximate calculation, but it should give you a good idea of the cost of making these 2 servings. The cost per meal comes down significantly when buying ingredients in larger quantities, especially for pantry staples like olive oil, spices, and seasonings.
Ingredients (2 servings)
For the Hasselback Chicken:
• 2 medium chicken breasts
• 1 tbsp olive oil
• 2 cloves garlic, minced
• ½ tsp sea salt
• ¼ tsp black pepper
• ½ tsp paprika
• ½ tsp onion powder
• ½ tsp dried herbs (e.g., thyme or Italian mix)
• 1 tbsp butter (to stuff in the slices)
For the Garlic Butter Spinach:
• 2 large handfuls spinach (~100g)
• 1 tbsp butter
• 1 clove garlic, minced
• Salt, to taste
Optional Keto-Friendly Sides:
• 1 pack (270g) Keto Skinny Rice (konjac-based)
• 80g halloumi, sliced (optional add-on)
Instructions
1. Prep the Chicken:
• Slice each chicken breast horizontally ¾ of the way through at 1cm intervals, creating a Hasselback effect (diamond-like scoring).
• In a small bowl, mix olive oil, garlic, paprika, onion powder, herbs, salt & pepper.
• Rub this mixture all over the chicken, including inside the slits.
• Cut the butter into small cubes and insert them into the slits to keep the chicken juicy during cooking.
2. Air Fry the Chicken:
• Place chicken in the air fryer at 200°C.
• Air fry for 18–20 mins, or until the chicken is cooked through and golden.
• Check halfway and baste with any melted butter if desired.
3. Make the Garlic Butter Spinach:
• While the chicken cooks, heat butter in a frying pan over medium heat.
• Add garlic and spinach. Sauté for 2–3 mins until wilted.
• Season with salt and set aside.
4. Heat the Skinny Rice:
• Rinse and drain the konjac rice well.
• Heat in a dry frying pan or microwave per packet instructions to remove excess moisture.
6. Serve:
• Plate the chicken with garlic spinach and keto rice.
• Optional: Add halloumi for extra flavour and fat.
• Drizzle over any leftover garlic butter from the pan or air fryer.
Health Benefits of the Dish
Lean Protein for Strength & Recovery
Chicken breast is a top-tier source of lean protein—supporting muscle repair, maintenance, and fat-burning. It’s low in calories yet dense in nutrients, making it a staple for anyone looking to build lean muscle while staying in a calorie deficit. Scoring the chicken not only adds flavour depth but also helps it cook evenly and stay tender without adding carbs.
Heart-Healthy Fats to Fuel Keto
Olive oil and butter offer high-quality fats that are essential on a keto diet. These fats help regulate hormones, enhance cognitive function, and keep energy levels stable throughout the day. They also slow digestion, helping to extend satiety between meals and reduce snacking urges.
Micronutrient-Rich Spinach & Garlic
Spinach provides iron, folate, magnesium, and antioxidants that support red blood cell production, nervous system health, and recovery. Garlic adds natural anti-inflammatory and immune-supporting properties—great for active individuals looking to stay resilient year-round.
Tips & Variations
Herb Switch: Use rosemary or lemon zest in the marinade for a fresh twist.
Cheesy Upgrade: Add grated cheddar or mozzarella into the Hasselback slices for a melt-in-your-mouth result.
Meal Prep Tip: Cook extra chicken and spinach, and store separately for easy grab-and-go keto meals.
Spice It Up: Add chilli flakes or hot sauce to the butter mix for a fiery kick.
Low-Waste: Use the melted butter at the bottom of the air fryer as a sauce drizzle for your rice.
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