The Best 50 High-Protein/Low-Carb/Sugar Free Chicken Southern Recipes

Southern chicken doesn’t have to mean a deep fryer or a sugar-heavy sauce. This collection of The Best 50 High-Protein/Low-Carb/Sugar Free Chicken Southern Recipes keeps carbs low, skips added sugar, and still brings the comfort you want, with plenty of protein on the plate.

“Southern” here means big flavor from spices, slow cooking, rich gravies (without the flour dump), a little smoke, and that cozy, stick-to-your-ribs feel. You’ll see classics re-worked in smart ways, like jambalaya with cauliflower rice, “dumplings” with almond flour, and hearty stews bulked up with extra veggies instead of starch.

Each recipe includes ingredients with exact measurements, step-by-step directions, and macro estimates when available (they’re estimates and can change by brand). Quick safety reminder: cook chicken to 165 F, and cool leftovers fast so they’re safe for later meals.

rustic-southern-couple-cooking-chicken-recipes-88093dff - Keto Sugar Free

How these recipes stay Southern, but still low-carb and sugar free

Southern flavor isn’t “breaded and sweet”, it’s layers of savory taste built over heat and time. Across these chicken recipes, the core swaps stay consistent: cauliflower rice stands in for white rice, shredded cabbage or zucchini noodles replace pasta, and sauces lean on unsweetened tomato products, sugar-free hot sauce, and mustard. When a dish truly needs a hint of sweetness (rare), a keto-friendly sweetener is optional, not the base.

For chicken, you’ll see breasts, thighs, and whole birds. Thighs often win for juiciness, especially in slow-cooked dishes, because a bit more fat keeps them tender when simmered.

A few pantry basics make this style easy to repeat:

Cajun seasoning (no sugar added)
Smoked paprika
Garlic powder and onion powder
Thyme and bay leaf
Worcestershire (check for added sugar)
Apple cider vinegar
Chicken stock
Heavy cream (optional)

The flavor toolkit: building deep taste without breading or sugar

Start with browning. Sear chicken in a hot pan until you get deep golden spots. That crust is flavor, and it makes a sauce taste like it cooked all day.

Next, deglaze. Add a splash of stock, a bit of vinegar, or canned tomato, then scrape the browned bits. That’s the same “Sunday pot” taste, without flour or sugar.

For soups and stews, let it simmer longer than you think. A low bubble melts flavors together, especially with smoked spices like smoked paprika, cayenne, and a little chipotle powder.

Keep it Southern with the Trinity, onion, celery, and bell pepper. Sweat it first, then build on it. For gumbo-style body without roux, okra helps thicken while adding that classic texture.

Low-carb thickeners that actually work in stews and gravy

Flour isn’t the only way to thicken. Use methods that fit the dish and your patience.

Reduce the broth: Simmer uncovered to concentrate flavor and naturally thicken.
Cream cheese: Adds body and a silky finish, great in creamy Cajun chicken.
Xanthan gum: Use tiny amounts (start with 1/8 teaspoon). Whisk well, then wait a minute. The big mistake is dumping in too much, it turns slick and gummy fast.
Blend cooked veggies: Purée some cooked Trinity, tomatoes, or cauliflower and stir it back in.
Gelatin: A pinch can make sauces feel richer, like they came from a long braise.
Almond flour (small amount): Works best when simmered briefly, not cooked hard like a roux.

Macro notes you should know before you start

Carbs climb fast from a few usual suspects: beans, corn, potatoes, rice, flour, and sugary sauces (BBQ, ketchup, sweet glazes). These recipes dodge those, or swap them, like cauliflower rice in jambalaya and cabbage ribbons instead of noodles.

You can also adjust results with portion size and sides. A rich chicken gumbo over cauliflower rice stays low-carb, but a scoop over regular rice won’t.

Macro numbers are estimates, and brands change things. When macros are listed, they follow this format: calories, protein, net carbs, fat.

If you’re feeding a family, keep salt and heat flexible. Start mild, then let everyone add hot sauce, Cajun seasoning, or extra pepper at the table.

Classic Southern stews and soups (no-fry), 10 high-protein bowls

These Southern-style bowls keep the comfort, skip the fryer, and stay low-carb and sugar-free with smart swaps like cauliflower rice, turnips, and simple thickeners. Each one is built for meal prep, weeknights, and cold-weather cravings, with protein-forward portions that still taste like they simmered all afternoon.

cozy-couple-cooking-low-carb-chicken-dumplings-76e0a34b - Keto Sugar Free

Old-Fashioned Chicken and Dumplings (low-carb dumplings, still cozy)

This tastes like the classic, with tender low-carb dumplings that don’t turn rubbery if you simmer gently.

Ingredients

1 lb cooked shredded chicken thighs or breast
6 cups chicken broth
1 cup diced celery
3/4 cup diced onion
1 tsp dried thyme
1 bay leaf
1 tsp salt
1/2 tsp black pepper
1 cup almond flour
1 large egg
2 tsp baking powder
1 tsp psyllium husk powder (or 1/2 tsp xanthan gum)

Directions

Simmer broth, celery, onion, thyme, bay leaf, salt, and pepper for 12 minutes.
Stir in shredded chicken and keep at a low simmer.
Mix almond flour, egg, baking powder, and psyllium until a thick dough forms.
Drop 10 to 12 small spoonfuls into the pot, keep a gentle simmer, cover, and cook 10 minutes.
Turn off heat, rest 5 minutes, then serve.

Macro estimate (per serving, makes 4)

Protein: ~33 g
Net carbs: ~5 g

couple-cooking-chicken-sausage-jambalaya-cauliflower-rice-ef558c84 - Keto Sugar Free

Chicken and Sausage Jambalaya (cauliflower rice, big Cajun flavor)

You get that bold Cajun pot taste, but the cauliflower rice goes in last so it stays fluffy.

Ingredients

1 lb chicken breast, cut into 1-inch pieces
6 oz sugar-free andouille sausage, sliced
1 tbsp olive oil
1 cup diced onion
1 cup diced green bell pepper
1 cup diced celery
3 cloves garlic, minced
1 (14.5 oz) can diced tomatoes, no sugar added
2 cups chicken broth
2 tsp Cajun seasoning, no sugar added
1 tsp dried thyme
2 bay leaves
4 cups cauliflower rice

Directions

Brown sausage in oil for 3 minutes, then add chicken and cook 4 minutes.
Add onion, bell pepper, and celery, cook 5 minutes.
Add garlic, tomatoes, broth, Cajun seasoning, thyme, and bay leaves, simmer 15 minutes.
Stir in cauliflower rice, cook 3 minutes, then rest 2 minutes off heat.

Macro estimate (per serving, makes 4)

Protein: ~38 g
Net carbs: ~7 g

Chicken and Potlikker “Rice” (collard greens broth with cauliflower rice)

Potlikker is the savory broth left after simmering greens, and it makes cauliflower rice taste rich without butter or sugar.

Ingredients

1 lb collard greens, chopped
6 cups water
1 tbsp apple cider vinegar
1 smoked turkey leg (or 4 slices bacon, optional)
1 lb cooked shredded chicken
1/2 cup diced onion
2 cloves garlic, minced
1/2 tsp black pepper
1/2 tsp salt (start here, add later if needed)
4 cups cauliflower rice

Directions

Simmer collards, water, vinegar, smoked turkey, onion, garlic, pepper, and salt for 45 minutes.
Remove turkey, shred meat, return meat to the pot (discard bones and skin).
Stir in shredded chicken and warm 5 minutes.
Add cauliflower rice, cook 3 minutes, then taste and adjust salt.

Macro estimate (per serving, makes 4)

Protein: ~36 g
Net carbs: ~6 g

Southern Chicken and Corn Chowder (corn-limited, extra protein)

A small scoop of corn gives you chowder flavor, while turnips (or cauliflower) stand in for potatoes.

Ingredients

1 tbsp butter (or olive oil)
1 cup diced onion
1 cup diced celery
1 lb cooked shredded chicken
2 cups diced turnips (or cauliflower florets)
4 cups chicken broth
1/2 cup corn kernels (measured)
1 tsp smoked paprika
1/2 tsp salt
1/4 tsp black pepper
1/2 cup heavy cream (or 3 oz cream cheese)
Dairy-free swap: 1/2 cup unsweetened coconut cream instead of dairy

Directions

Cook onion and celery in butter for 5 minutes.
Add broth and turnips, simmer 12 minutes until tender.
Stir in chicken, corn, paprika, salt, and pepper, simmer 5 minutes.
Add cream (or cream cheese), warm 2 minutes without boiling.

Macro estimate (per serving, makes 4)

Protein: ~34 g
Net carbs: ~8 g

White Bean Chicken Chili (lower-carb version, still hearty)

This keeps a little cannellini for texture, then uses cauliflower and zucchini to keep carbs in check.

Ingredients

1 tbsp olive oil
1 cup diced onion
1 cup diced zucchini
3 cloves garlic, minced
1 lb cooked shredded chicken
1 (4 oz) can diced green chiles
1 (15 oz) can cannellini beans, drained and rinsed (use 1 cup only)
3 cups chicken broth
2 cups riced cauliflower
2 tsp ground cumin
1 tsp dried oregano
1 tsp salt
1 lime, juiced

Directions

Cook onion and zucchini in oil for 6 minutes.
Add garlic, cook 30 seconds.
Add chicken, green chiles, beans, broth, cauliflower rice, cumin, oregano, and salt.
Simmer 15 minutes, then finish with lime juice.
Ultra low-carb option: skip beans and add 1 extra cup cauliflower rice.

Macro estimate (per serving, makes 4)

Protein: ~35 g
Net carbs: ~9 g (about ~6 g if you skip beans)

Slow Cooker Chicken Stew (turnips instead of potatoes)

This one is a true set-it-and-forget-it stew, thickened without flour and packed with vegetables.

Ingredients

1 1/2 lb boneless skinless chicken thighs
3 cups chicken broth
2 cups diced turnips
1 cup sliced mushrooms
1 cup chopped celery
1/2 cup chopped onion
1/2 cup sliced carrots (optional)
2 cloves garlic, minced
1 tsp dried thyme
1 tsp salt
1/2 tsp black pepper
Thickener option: 3 oz cream cheese (or 1/8 tsp xanthan gum)

Directions

Add everything except thickener to the slow cooker.
Cook on low 6 to 7 hours (or high 3 to 4 hours).
Shred chicken, then stir back in.
Stir in cream cheese until smooth (or whisk in xanthan), then cook 10 more minutes.

Macro estimate (per serving, makes 6)

Protein: ~33 g
Net carbs: ~7 g

Southern Seafood Gumbo with Chicken (okra-forward, no roux)

Okra thickens the pot naturally, and a little filé at the end gives that classic gumbo finish.

Ingredients

1 tbsp olive oil
1 cup diced onion
1 cup diced green bell pepper
1 cup diced celery
3 cloves garlic, minced
1 lb chicken thighs, chopped
4 cups chicken broth
2 cups sliced okra (fresh or frozen)
1 tbsp sugar-free hot sauce
1 tsp dried thyme
2 bay leaves
1 lb shrimp, peeled and deveined (or 8 oz crab meat)
1 tsp filé powder (optional, add at end)
4 cups cooked cauliflower rice, for serving

Directions

Cook onion, bell pepper, and celery in oil for 7 minutes until browned.
Add garlic and chicken, cook 5 minutes.
Add broth, okra, hot sauce, thyme, and bay leaves, simmer 25 minutes.
Add shrimp, cook 3 minutes until pink.
Turn off heat, stir in filé (optional), serve over cauliflower rice.

Macro estimate (per serving, makes 4)

Protein: ~45 g
Net carbs: ~8 g

Chicken Gumbo with Andouille Sausage (dark, rich, and low-carb)

This version skips seafood and goes smoky and meaty, with browned vegetables and paprika for that deep gumbo vibe.

Ingredients

6 oz sugar-free andouille sausage, sliced
1 lb chicken thighs, chopped
1 tbsp olive oil (if needed)
1 cup diced onion
1 cup diced green bell pepper
1 cup diced celery
3 cloves garlic, minced
4 cups chicken broth
1 (14.5 oz) can diced tomatoes, no sugar added
2 tsp smoked paprika
1 tsp Cajun seasoning, no sugar added
2 bay leaves
2 cups sliced okra
4 cups cooked cauliflower rice, for serving

Directions

Brown sausage 3 minutes, then brown chicken 4 minutes (add oil if pot is dry).
Add onion, bell pepper, and celery, cook 8 minutes until well browned.
Add garlic, broth, tomatoes, paprika, Cajun seasoning, bay leaves, and okra.
Simmer 30 minutes, then serve over cauliflower rice.

Macro estimate (per serving, makes 4)

Protein: ~40 g
Net carbs: ~9 g

Creamy Chicken Tortilla Soup (tortilla-free, loaded with toppings)

You won’t miss the tortilla strips when the soup is creamy and the toppings bring crunch and zing.

Ingredients

1 tbsp olive oil
1 cup diced onion
1 tsp ground cumin
1 tsp chili powder
3 cloves garlic, minced
1 (10 oz) can diced tomatoes with green chiles, no sugar added
4 cups chicken broth
1 lb cooked shredded chicken
4 oz cream cheese (optional, for creamy texture)
1 tsp salt
1 lime, juiced
Toppings: 1 avocado, sliced
Toppings: 1 cup shredded cheddar
Toppings: 1/2 cup chopped cilantro
Toppings: crushed pork rinds (optional)

Directions

Cook onion in oil for 5 minutes, then stir in cumin, chili powder, and garlic for 30 seconds.
Add tomatoes and broth, simmer 10 minutes.
Add chicken and cream cheese, stir until smooth, simmer 5 minutes.
Salt to taste, finish with lime, add toppings at the bowl.

Macro estimate (per serving, makes 4)

Protein: ~35 g
Net carbs: ~7 g (without pork rinds)

Chicken and Rice Soup (cauliflower rice, classic comfort)

This is the simple, cozy bowl you want when you need comfort, just with cauliflower rice added at the right time.

Ingredients

1 tbsp olive oil
3/4 cup diced onion
1 cup diced celery
1/2 cup diced carrots (optional)
2 cloves garlic, minced
6 cups chicken broth
1 tsp dried thyme
1 bay leaf
1 lb cooked shredded chicken
4 cups cauliflower rice
1 tsp salt
1/2 tsp black pepper

Directions

Cook onion, celery, and carrots in oil for 6 minutes.
Add garlic for 30 seconds, then add broth, thyme, and bay leaf, simmer 10 minutes.
Stir in chicken and simmer 5 minutes.
Add cauliflower rice, simmer 3 minutes, then turn off heat and serve.
Storage tip: store cauliflower rice separately when possible, or expect it to soften by day 2.

Macro estimate (per serving, makes 4)

Protein: ~34 g
Net carbs: ~6 g

Baked and smothered Southern chicken (no-fry), 20 weeknight keepers

These are the nights-when-you’re-tired chicken dinners: baked for hands-off ease, or smothered in a pan sauce that tastes slow-cooked. Every recipe stays high-protein, low-carb, and sugar-free, with smart swaps like cauliflower rice, zucchini, and pork rind crumbs. Keep a sheet pan, a skillet, and a bag of cauliflower rice ready, and weeknights get a lot easier.

Southern Smothered Chicken (onion gravy without flour)

Ingredients

1 1/2 lb boneless skinless chicken thighs
1 tsp salt
1/2 tsp black pepper
1 tbsp avocado oil
1 large onion, thin-sliced (about 2 cups)
1 1/2 cups chicken broth
1/4 cup heavy cream
1/8 tsp xanthan gum (optional)

Directions

Season chicken with salt and pepper, sear in oil in a skillet, 4 minutes per side.
Add onion and broth, simmer covered 15 minutes, then uncovered 5 minutes to reduce.
Stir in cream, thicken by reducing more, or whisk in xanthan; serve over mashed cauliflower.

Macro estimate (per serving, makes 4)

Protein: ~32 g
Net carbs: ~4 g

Easy Oven-Baked Chicken Drumsticks (crispy skin, simple seasoning)

Ingredients

2 lb chicken drumsticks (about 8)
1 tbsp baking powder (aluminum-free)
1 tsp salt
1 tsp paprika
1 tsp garlic powder
1/2 tsp black pepper
1 tbsp olive oil (optional)

Directions

Heat oven to 425 F. Pat drumsticks very dry, toss with baking powder and spices (oil optional).
Bake on a rack over a sheet pan 20 minutes, flip, bake 20 to 25 minutes more.
Rest 5 minutes so the skin stays crisp.

Macro estimate (per serving, makes 4)

Protein: ~35 g
Net carbs: ~1 g

Country Captain Chicken (tomato curry, low-carb style)

Ingredients

1 1/2 lb chicken thighs, chopped
1 tbsp olive oil
1 cup diced onion
1 cup diced bell pepper
2 tsp curry powder
1 (14.5 oz) can diced tomatoes, no sugar added
1/2 cup chicken broth
1 tsp salt
4 cups cauliflower rice, cooked (for serving)

Directions

Brown chicken in oil 5 minutes, add onion and bell pepper, cook 5 minutes.
Stir in curry powder, tomatoes, broth, and salt, simmer 15 minutes.
Optional: add 1 tbsp chopped sugar-free dried cranberries; serve over cauliflower rice.

Macro estimate (per serving, makes 4)

Protein: ~34 g
Net carbs: ~8 g

No-Peek Chicken and “Rice” (cauliflower rice casserole)

Ingredients

1 1/2 lb chicken thighs or breasts
4 cups cauliflower rice
8 oz mushrooms, sliced
1 tbsp butter
1 1/4 cups chicken broth
1/2 cup heavy cream
1 tsp garlic powder
1 tsp salt
1/2 tsp black pepper

Directions

Heat oven to 375 F. Sauté mushrooms in butter 6 minutes, stir in broth, cream, and seasonings.
In a dish, add cauliflower rice, chicken, then pour sauce over top.
Cover tightly with foil, bake 35 to 40 minutes; rest 10 minutes before uncovering.

Macro estimate (per serving, makes 4)

Protein: ~38 g
Net carbs: ~7 g

Chicken and Stuffing Casserole (cornbread vibe without the carbs)

Ingredients

3 cups cooked shredded chicken
3 cups keto cornbread or almond flour biscuit cubes
1/2 cup diced celery
1/2 cup diced onion
2 tbsp butter
1 1/2 cups chicken broth (start with 1 1/4 cups)
1 tsp dried sage
1/2 tsp salt
1/2 cup sour cream

Directions

Heat oven to 375 F. Sauté celery and onion in butter 6 minutes, stir in sage.
Mix chicken, cubes, veggies, broth, sour cream, and salt (add remaining broth if dry).
Bake uncovered 25 to 30 minutes, until hot and lightly browned.

Macro estimate (per serving, makes 6)

Protein: ~26 g
Net carbs: varies by bread (often ~5 to 8 g)

Ritz Cracker Chicken Casserole (cracker-free crunch)

Ingredients

3 cups cooked shredded chicken
1 cup sour cream
1/2 cup chicken broth
1 tsp garlic powder
1/2 tsp salt
1 cup crushed pork rinds (or almond flour crumbs)
3 tbsp melted butter
1/2 cup shredded cheddar (optional)

Directions

Heat oven to 375 F. Stir chicken, sour cream, broth, garlic powder, salt, and cheddar (if using).
Mix pork rinds with melted butter, sprinkle on top.
Bake 20 to 25 minutes until bubbly and golden.

Macro estimate (per serving, makes 6)

Protein: ~27 g
Net carbs: ~3 g

Baked Pimiento Cheese Chicken (sharp, creamy, and easy)

Ingredients

4 chicken breasts (about 1 1/2 lb)
1 tsp salt
1/2 tsp black pepper
1/2 tsp garlic powder
4 oz cream cheese, softened
1 cup shredded sharp cheddar
1/4 cup diced pimientos, drained

Directions

Heat oven to 400 F. Season chicken, place in a baking dish.
Mix cream cheese, cheddar, pimientos, and garlic powder, spread over chicken.
Bake 22 to 28 minutes until 165 F; broil 1 to 2 minutes for browning.

Macro estimate (per serving, makes 4)

Protein: ~40 g
Net carbs: ~3 g

Chicken-and-“Biscuit” Cobbler (keto biscuit topping)

Ingredients

3 cups cooked shredded chicken
1 cup diced onion
1 cup chicken broth
1/2 cup heavy cream
1 tsp salt
1/2 tsp black pepper
1 1/2 cups almond flour
2 tsp baking powder
2 large eggs
4 tbsp melted butter

Directions

Heat oven to 375 F. Simmer onion, broth, cream, salt, and pepper 5 minutes, stir in chicken.
Mix almond flour, baking powder, eggs, and butter; spoon over filling.
Bake 25 to 30 minutes until topping is set and browned.

Macro estimate (per serving, makes 6)

Protein: ~27 g
Net carbs: ~5 g

King Ranch Chicken Casserole (Tex-Mex, tortilla-free)

Ingredients

3 cups cooked shredded chicken
1 (10 oz) can diced tomatoes with green chiles, no sugar added
1 tsp cumin
1/2 tsp chili powder
1/2 cup sour cream
1 1/2 cups shredded cheddar
2 medium zucchini, thin-sliced (or 6 egglife wraps)

Directions

Heat oven to 375 F. Mix chicken, tomatoes, cumin, chili powder, sour cream, and half the cheese.
Layer zucchini (or wraps) and filling in a dish, top with remaining cheese.
Bake 25 to 30 minutes until bubbly; rest 10 minutes to set.

Macro estimate (per serving, makes 6)

Protein: ~28 g
Net carbs: ~6 g

Chicken Tamale Pie (cornbread-style topping, low-carb)

Ingredients

1 lb ground chicken (or shredded chicken)
1 tbsp olive oil
1/2 cup diced onion
1 cup sugar-free salsa
1 tsp cumin
1 tsp smoked paprika
1 1/2 cups almond flour
2 tsp baking powder
3 large eggs
2 tbsp melted butter
1/2 cup shredded cheddar

Directions

Heat oven to 375 F. Cook onion in oil 4 minutes, add chicken, salsa, cumin, paprika, simmer 5 minutes.
Mix almond flour, baking powder, eggs, butter, and cheddar; spread over filling.
Bake 22 to 28 minutes until set and golden.

Macro estimate (per serving, makes 6)

Protein: ~26 g
Net carbs: ~6 g

Baked Chicken and Broccoli “Rice” Casserole (protein meal prep)

Ingredients

3 cups cooked shredded chicken
4 cups cauliflower rice
3 cups broccoli florets, chopped
4 oz cream cheese
1 cup shredded cheddar
3/4 cup chicken broth
1 tsp salt
1/2 tsp black pepper

Directions

Heat oven to 375 F. Warm broth and cream cheese in a pot until smooth, stir in cheddar, salt, pepper.
Mix chicken, cauliflower rice, broccoli, and sauce in a dish.
Bake 25 to 30 minutes; portion into 4 to 6 lunch containers.

Macro estimate (per serving, makes 6)

Protein: ~27 g
Net carbs: ~6 g

Chicken Tater Bake (tater-tot feel, low-carb swap)

Ingredients

3 cups cooked shredded chicken
1 cup sour cream
1/2 cup chicken broth
1 tsp salt
1/2 tsp black pepper
1 tsp onion powder
5 cups cauliflower florets (or halved radishes)
2 tbsp olive oil

Directions

Heat oven to 425 F. Toss cauliflower (or radishes) with oil, salt, pepper; roast 20 minutes.
Reduce oven to 375 F. Mix chicken, sour cream, broth, and onion powder in a dish.
Top with roasted veg, bake 15 minutes until hot.

Macro estimate (per serving, makes 6)

Protein: ~25 g
Net carbs: ~7 g

Baked Chicken Parmesan (sugar-free marinara, crunchy coating)

Ingredients

1 1/2 lb chicken cutlets
1/2 cup crushed pork rind crumbs
1/3 cup grated Parmesan
1 tsp Italian seasoning
1 large egg
1 cup sugar-free marinara
1 cup shredded mozzarella
1 tbsp olive oil (for pan)

Directions

Heat oven to 425 F. Dip chicken in egg, coat in pork rinds, Parmesan, and seasoning.
Bake on oiled sheet 15 minutes, flip, bake 8 minutes.
Top with marinara and mozzarella, broil 2 to 3 minutes until browned.

Macro estimate (per serving, makes 4)

Protein: ~45 g
Net carbs: ~6 g

Million Dollar Chicken and “Rice” (rich, creamy, still low-carb)

Ingredients

3 cups cooked shredded chicken
4 cups cauliflower rice
4 oz cream cheese
1/2 cup sour cream
1 cup shredded cheddar
1/2 cup chicken broth
1 tbsp lemon juice (or 1 tsp hot sauce)
1/2 tsp salt
1/2 tsp black pepper

Directions

Heat oven to 375 F. Stir cream cheese, sour cream, broth, salt, and pepper until smooth.
Mix in chicken, cauliflower rice, cheddar, and lemon juice (or hot sauce).
Bake 25 to 30 minutes until thick and bubbling.

Macro estimate (per serving, makes 6)

Protein: ~28 g
Net carbs: ~6 g

Baked Lemon-Pepper Chicken (bright sheet pan dinner)

Ingredients

1 1/2 lb bone-in chicken thighs
1 tsp salt
2 tsp coarse black pepper
1 tsp garlic powder
1 lemon, zested and juiced
2 tbsp butter, melted (or olive oil)
1 lb asparagus or green beans, trimmed

Directions

Heat oven to 425 F. Toss chicken with salt, pepper, garlic, lemon zest, lemon juice, and butter.
Arrange on a sheet pan, bake 25 minutes.
Add veg, bake 12 to 15 minutes more until chicken hits 165 F.

Macro estimate (per serving, makes 4)

Protein: ~34 g
Net carbs: ~5 g

Chicken Spaghetti Casserole (spaghetti squash version)

Ingredients

1 medium spaghetti squash (about 3 lb)
3 cups cooked shredded chicken
1 (10 oz) can diced tomatoes with green chiles, no sugar added
4 oz cream cheese
1 1/2 cups shredded cheddar
1 tsp garlic powder
1/2 tsp salt

Directions

Heat oven to 400 F. Halve squash, bake cut-side down 35 to 40 minutes, scrape strands.
Mix squash with chicken, tomatoes, cream cheese, garlic powder, salt, and half the cheddar.
Top with remaining cheddar, bake 15 minutes until bubbly.

Macro estimate (per serving, makes 6)

Protein: ~26 g
Net carbs: ~8 g

Baked Spaghetti Squash Chicken Parmesan (lighter comfort)

Ingredients

1 medium spaghetti squash
2 cups cooked shredded chicken
1 cup sugar-free marinara
1 cup shredded mozzarella
1/3 cup grated Parmesan
1 tsp Italian seasoning
1 tbsp olive oil

Directions

Heat oven to 400 F. Bake squash cut-side down 35 to 40 minutes, scrape into a casserole dish.
Stir in chicken, marinara, olive oil, and Italian seasoning.
Top with mozzarella and Parmesan, bake 15 to 18 minutes until browned.

Macro estimate (per serving, makes 4)

Protein: ~35 g
Net carbs: ~9 g

Spinach and Sun-Dried Tomato “Pasta” with Chicken (zoodle bake)

Ingredients

1 1/2 lb chicken breast, cubed
2 tbsp olive oil
3 cups zucchini noodles (or 12 oz palmini)
3 cups baby spinach
1/4 cup sun-dried tomatoes in oil, chopped (no added sugar)
1/2 cup heavy cream
1/3 cup grated Parmesan
1/2 tsp salt

Directions

Heat oven to 375 F. Sauté chicken in oil 6 minutes, stir in spinach to wilt.
Stir in cream, Parmesan, salt, zoodles, and sun-dried tomatoes.
Bake 15 minutes, then rest 5 minutes so it thickens.

Macro estimate (per serving, makes 4)

Protein: ~42 g
Net carbs: ~7 g

Creamy Chicken Alfredo Casserole (without flour)

Ingredients

1 1/2 lb cooked chicken, chopped
4 cups cauliflower florets (or 14 oz hearts of palm noodles)
3 tbsp butter
3 cloves garlic, minced
1 cup heavy cream
1 cup grated Parmesan
1/2 tsp salt
1/4 tsp black pepper

Directions

Heat oven to 375 F. Steam cauliflower 4 to 5 minutes until just tender (skip if using noodles).
Simmer butter and garlic 30 seconds, add cream and Parmesan, stir until slightly thick.
Combine with chicken and cauliflower, bake 18 to 22 minutes until bubbly.

Macro estimate (per serving, makes 6)

Protein: ~33 g
Net carbs: ~5 g

Chicken Mushroom Sage Casserole (earthy and savory)

Ingredients

1 1/2 lb chicken thighs
10 oz mushrooms, sliced
2 tbsp butter
2 cloves garlic, minced
1 tbsp fresh sage, chopped (or 1 tsp dried)
1 1/4 cups chicken broth
1/3 cup heavy cream
1 tbsp lemon juice
1 tsp salt
1/2 tsp black pepper

Directions

Heat oven to 375 F. Brown chicken in butter 4 minutes per side, add mushrooms, cook 5 minutes.
Add garlic, sage, broth, salt, and pepper, simmer 5 minutes, then stir in cream and lemon.
Bake 20 to 25 minutes uncovered, until sauce reduces and chicken hits 165 F.

Macro estimate (per serving, makes 4)

Protein: ~36 g
Net carbs: ~6 g

Roasts, BBQ, and grilled chicken, 12 big-flavor mains without added sugar

When you want that backyard, Sunday-supper flavor without the sugar, go heavy on smoke, herbs, vinegar, and chicken drippings. These mains stay high-protein and low-carb, and the sauces rely on mustard, spices, and tang, not brown sugar. Cook chicken to 165 F (thighs can go to 175 to 185 F for best texture).

Cast-Iron Roast Chicken (crispy skin, juicy breast)

Ingredients

1 whole chicken (4 to 5 lb)
1 tbsp kosher salt (dry brine)
1 tsp black pepper
1 tbsp avocado oil

Directions

Salt chicken all over, refrigerate uncovered 8 to 24 hours, then pat dry.
Heat oven to 450 F, preheat cast iron 10 minutes, add oil, roast 40 to 55 minutes to 165 F.
Rest 15 minutes; spoon pan drippings over sliced breast, or simmer drippings with a splash of broth for a quick jus.

Macro estimate (per serving, 6 servings)

Protein: ~35 g, Net carbs: ~0 g

Roasted Chicken with Rosemary and Garlic (simple Sunday roast)

Ingredients

1 whole chicken (4 to 5 lb)
3 tbsp butter, softened
2 tsp chopped rosemary (or 1 tsp dried)
3 cloves garlic, minced
1 lemon, halved (optional)
12 oz Brussels sprouts, halved

Directions

Heat oven to 425 F. Mix butter, rosemary, garlic, salt, and pepper, rub under skin and on top.
Add Brussels sprouts around chicken, roast 45 to 60 minutes to 165 F, stirring sprouts once.
Rest 10 to 15 minutes, then carve.

Macro estimate (per serving, 6 servings)

Protein: ~34 g, Net carbs: ~6 g

Carolina-Style Vinegar BBQ Chicken (tangy pulled chicken)

Ingredients

2 lb boneless skinless chicken thighs
1/2 cup apple cider vinegar
1 tbsp yellow mustard
1/2 tsp red pepper flakes
1 tsp salt
1/2 tsp black pepper

Directions

Slow cooker: cook thighs on low 6 hours (or oven, covered at 300 F for 2 1/2 hours).
Warm vinegar, mustard, flakes, salt, and pepper; pour over shredded chicken.
Serve over crunchy slaw (cabbage plus mayo and vinegar), no sugar needed.

Macro estimate (per serving, 6 servings)

Protein: ~30 g, Net carbs: ~1 g

Sweet Tea BBQ Chicken (tea-smoked flavor, no sugar)

Ingredients

2 lb bone-in chicken thighs
1/2 cup strongly brewed black tea, cooled
1 tbsp smoked paprika
1 tbsp apple cider vinegar
1 tbsp yellow mustard
1 to 2 tsp monk fruit (optional)

Directions

Heat oven to 400 F. Whisk tea, paprika, vinegar, mustard, salt, pepper (add monk fruit only if you want).
Roast thighs 35 to 45 minutes to 175 F, basting once near the end (don’t baste early, tea can turn bitter).
Rest 10 minutes before serving.

Macro estimate (per serving, 6 servings)

Protein: ~28 g, Net carbs: ~2 g

Grilled BBQ Chicken (classic cookout, sugar-free sauce)

Ingredients

2 lb chicken legs or thighs
1/4 cup apple cider vinegar
2 tbsp mustard
1 tbsp smoked paprika
1 tsp garlic powder

Directions

Grill setup: medium heat (about 375 F). Grill chicken 6 to 8 minutes per side, then move to indirect heat until 165 F (175 F for thighs).
Simmer vinegar, mustard, spices 2 minutes; mop on during the last 5 minutes only so spices don’t burn.
Rest 5 to 10 minutes.

Macro estimate (per serving, 6 servings)

Protein: ~30 g, Net carbs: ~1 g

Shredded Barbecue Chicken over Grits (cauliflower grits)

Ingredients

3 cups cooked shredded chicken
1/3 cup vinegar BBQ sauce (see Carolina-style)
4 cups cauliflower rice
1/2 cup heavy cream
1 cup shredded cheddar

Directions

Simmer cauliflower rice with cream, salt, and pepper 6 to 8 minutes, mash slightly, then stir in cheddar.
Warm chicken with vinegar BBQ sauce until juicy.
Spoon pulled chicken over cauliflower grits.

Macro estimate (per serving, 4 servings)

Protein: ~42 g, Net carbs: ~8 g

Grilled Chicken Wings with Alabama White Sauce (creamy and peppery)

Ingredients

2 lb chicken wings
1/2 cup mayo (confirm no sugar added)
2 tbsp apple cider vinegar
1 tsp prepared horseradish
1/2 tsp black pepper
1 tbsp lemon juice

Directions

Grill wings over medium heat, turning often, 20 to 25 minutes to 165 F.
Stir mayo, vinegar, horseradish, pepper, lemon, plus salt to taste.
Toss hot wings with sauce off the grill, or use it as a dip.

Macro estimate (per serving, 6 servings)

Protein: ~24 g, Net carbs: ~1 g

Slow-Roasted Chicken with Vegetables (one pan, low-carb sides)

Ingredients

2 lb bone-in chicken thighs
1 small cabbage, cut into wedges
10 oz radishes, halved
1 onion, thick-sliced
2 tbsp olive oil

Directions

Heat oven to 325 F. Toss cabbage, radishes, onion with oil, salt, and pepper; spread on sheet pan.
Nestle thighs on top, roast 75 to 90 minutes to 175 F (the slow heat helps veggies caramelize).
Broil 2 minutes for crisp skin, if you want.

Macro estimate (per serving, 6 servings)

Protein: ~30 g, Net carbs: ~7 g

Bourbon BBQ Chicken Tacos (taco night, low-carb)

Ingredients

1 1/2 lb chicken breast, sliced
2 tbsp bourbon
1/4 cup apple cider vinegar
1 tbsp tomato paste (no sugar added)
1 tbsp mustard
Lettuce cups or low-carb tortillas

Directions

Simmer bourbon 1 minute, then add vinegar, tomato paste, mustard, salt, pepper, and smoked paprika.
Sauté chicken 6 to 8 minutes to 165 F, then toss with sauce 2 minutes (alcohol cooks off fast).
Serve in lettuce cups with slaw.

Macro estimate (per serving, 5 servings, without tortillas)

Protein: ~35 g, Net carbs: ~2 g

Spatchcock Chicken with Herbs and Lemon (fast roast, even cooking)

Ingredients

1 whole chicken (4 to 5 lb)
2 tbsp olive oil
1 lemon, zested and juiced
1 tsp dried thyme (or 1 tbsp fresh)
1 tsp salt

Directions

Spatchcock: use kitchen shears to cut out the backbone, flip, then press breastbone to flatten.
Heat oven to 450 F. Rub with oil, lemon, thyme, salt, pepper; roast 35 to 45 minutes to 165 F.
Rest 10 minutes, then carve.

Macro estimate (per serving, 6 servings)

Protein: ~35 g, Net carbs: ~1 g

Peach-Glazed Roasted Chicken (Southern twist, sugar-free glaze)

Ingredients

2 lb chicken thighs
2 tbsp butter
2 tbsp sugar-free peach preserves (or 4 to 6 drops peach extract)
1/2 tsp cinnamon
1/2 tsp smoked paprika
1/2 small fresh peach, thin-sliced (optional, adds carbs)

Directions

Heat oven to 425 F. Roast thighs 25 minutes.
Melt butter with preserves (or extract), cinnamon, paprika; brush on chicken, roast 10 to 15 minutes more to 175 F.
Optional: add a few peach slices for the last 8 minutes; keep it measured for lower net carbs.

Macro estimate (per serving, 6 servings, without fresh peach)

Protein: ~28 g, Net carbs: ~2 to 3 g

Lemon-Rosemary-Garlic Chicken and Potatoes (turnip sheet pan swap)

Ingredients

2 lb bone-in chicken thighs
1 1/2 lb turnips or radishes, chunked
2 tbsp olive oil
3 cloves garlic, minced
1 lemon, juiced and zested
2 tsp rosemary

Directions

Heat oven to 425 F. Toss turnips with oil, salt, and pepper; roast 15 minutes first.
Add chicken, garlic, lemon, rosemary; roast 25 to 35 minutes more to 175 F, stirring veg once.
Rest 5 minutes; spoon pan juices over everything.

Macro estimate (per serving, 6 servings)

Protein: ~30 g, Net carbs: ~7 g

Skillet meals and specialty dishes, 8 fast recipes for lunches and busy nights

These chicken skillet meals and specialty dishes are built for real life, quick lunches, rushed weeknights, and leftovers you actually want to eat. Each recipe keeps it high-protein, low-carb, and sugar-free, with simple Southern flavor moves like mustard, pickle juice, Cajun seasoning, and buttery pan sauces.

Homemade Chicken Salad (classic, crunchy, and meal-prep friendly)

Ingredients

2 cups cooked chicken, chopped
1/2 cup celery, diced
1/3 cup mayo (no sugar added)
1 tsp Dijon mustard
1 tbsp pickle juice
1/2 tsp garlic powder
1/2 tsp black pepper
1/4 tsp salt

Directions

Mix chicken, celery, mayo, Dijon, pickle juice, and seasonings until creamy.
Chill 10 minutes, then spoon into lettuce boats.

Macro estimate (per serving, makes 3): ~280 calories, ~28 g protein, ~1 g net carbs, ~18 g fat.
Storage: Refrigerate in a sealed container and eat within 3 to 4 days, keep cold (40 F or below).

Chicken Salad with Grapes and Pecans (low-carb sweet crunch)

Ingredients

2 cups cooked chicken, chopped
1/3 cup cucumber, chopped small
2 tbsp chopped pecans
1/4 cup mayo (no sugar added)
1 tbsp Greek yogurt (optional)
1 tsp apple cider vinegar
1/2 tsp Dijon mustard
2 tbsp blueberries (optional) or 1 tbsp sugar-free dried cranberries, chopped
1/4 tsp salt
1/4 tsp black pepper

Directions

Stir everything together until coated.
Serve chilled in lettuce cups or over chopped greens.

Net carb note: cucumber keeps carbs low; blueberries or dried cranberries add a little. Measure them to stay low-carb.
Macro estimate (per serving, makes 3): ~310 calories, ~28 g protein, ~3 to 6 g net carbs, ~20 g fat.

Chicken Gnocchi Bake (gnocchi-free comfort)

Ingredients

2 cups cooked chicken, chopped
3 cups cauliflower florets, pan-seared (or 10 to 12 oz cauliflower gnocchi, if tolerated)
1 tbsp butter
1 tsp Italian seasoning
1/2 cup heavy cream
1/2 cup chicken broth
1/2 cup grated Parmesan
1 cup baby spinach
1/2 tsp salt
1/4 tsp black pepper

Directions

Brown cauliflower in butter 6 to 8 minutes, season with Italian seasoning.
Stir in cream, broth, Parmesan, and spinach, simmer 2 minutes.
Fold in chicken, bake at 400 F for 10 minutes until bubbly.

Carb note: cauliflower gnocchi runs higher in carbs than florets, check the label.
Macro estimate (per serving, makes 3): ~420 calories, ~38 g protein, ~7 g net carbs, ~26 g fat.

Chicken Madeira (mushroom pan sauce, restaurant style)

Ingredients

1 lb chicken cutlets
1/2 tsp salt
1/2 tsp black pepper
2 tbsp butter, divided
8 oz mushrooms, sliced
1/2 cup Madeira wine (or dry sherry)
1/2 cup beef broth (or chicken broth)
2 cups baby spinach

Directions

Sear chicken in 1 tbsp butter, 3 to 4 minutes per side, set aside.
Sauté mushrooms in remaining butter 5 minutes.
Add Madeira and broth, simmer 6 to 8 minutes to reduce and thicken, then return chicken to warm through.
Sauté spinach in the same skillet 1 to 2 minutes, serve on the side.

Macro estimate (per serving, makes 3): ~360 calories, ~42 g protein, ~4 g net carbs, ~16 g fat.

Chicken Piccata (lemon-caper skillet, fast and bright)

Ingredients

1 lb chicken cutlets
1/2 tsp salt
1/2 tsp black pepper
2 tbsp almond flour (optional, light dredge)
2 tbsp butter
2 tbsp olive oil
1/2 cup chicken broth
2 tbsp lemon juice
1 tbsp capers, drained
1 tsp lemon zest (optional)

Directions

Season chicken, dredge lightly in almond flour if using.
Sear in butter and oil 2 to 3 minutes per side, then remove (don’t overcook).
Add broth, lemon juice, capers, and zest, simmer 2 to 3 minutes.
Return chicken for 30 to 60 seconds to coat, then serve.

Macro estimate (per serving, makes 3): ~370 calories, ~41 g protein, ~2 g net carbs, ~22 g fat.

Chicken and Broccoli with Dill Sauce (creamy, fresh, not heavy)

Ingredients

1 lb cooked chicken, sliced
4 cups broccoli florets
1/2 cup plain Greek yogurt (or sour cream)
1 tbsp mayo (no sugar added)
1 tbsp lemon juice
1 tbsp fresh dill (or 1 tsp dried)
1 clove garlic, grated
1/2 tsp salt
1/4 tsp black pepper

Directions

Steam broccoli 4 minutes until crisp-tender.
Stir yogurt, mayo, lemon, dill, garlic, salt, and pepper.
Toss warm chicken and broccoli with sauce, heat 1 minute on low.

Dairy-free option: use 1/3 cup mayo plus extra lemon, skip yogurt.
Macro estimate (per serving, makes 3): ~330 calories, ~40 g protein, ~6 g net carbs, ~14 g fat.

Deviled Chicken (spicy, tangy, Southern potluck style)

Ingredients

1 lb cooked shredded chicken
1/3 cup mayo (no sugar added)
1 tbsp yellow mustard
1 tbsp chopped pickles
1 tsp pickle juice
1 tsp smoked paprika
1/8 tsp cayenne (more to taste)
1/2 tsp salt
1/4 tsp black pepper

Directions

Mix chicken with mayo, mustard, pickles, pickle juice, and spices.
Bake at 375 F for 12 to 15 minutes (or warm in a skillet 5 minutes) until hot.

This is not fried, it’s a creamy, spicy bake that eats like deviled eggs.
Macro estimate (per serving, makes 3): ~320 calories, ~35 g protein, ~1 g net carbs, ~18 g fat.

Chicken and Sausage Skillet Dinner (one pan Cajun night)

Ingredients

1 lb chicken breast, sliced
6 oz andouille sausage, sliced (check for added sugar)
1 tbsp olive oil
1 cup bell peppers, sliced
1 cup onion, sliced
2 tsp Cajun seasoning (no sugar added)
2 cloves garlic, minced
2 tbsp chicken broth
3 cups cauliflower rice (or 3 cups shredded cabbage)

Directions

Brown sausage in oil 3 minutes, add chicken and Cajun seasoning, cook 5 minutes.
Add peppers, onion, and garlic, cook 5 minutes.
Splash in broth, then stir in cauliflower rice (or cabbage) for 2 to 3 minutes.

Macro estimate (per serving, makes 4): ~390 calories, ~38 g protein, ~6 g net carbs, ~22 g fat.

Enjoy!

Southern comfort food can still fit a high-protein, low-carb, sugar-free way of eating. These 50 Southern chicken recipes keep the big flavors, think Cajun spice, rich pan sauces, vinegar BBQ, and slow-simmered bowls, while skipping breading, flour-heavy gravies, and sweet sauces.

Start simple with 1 to 2 favorites, like smothered chicken for a cozy skillet dinner, or Carolina-style vinegar BBQ pulled chicken for easy meal prep. Once you’ve made a couple, build a weekly rotation, one soup or stew, one casserole, and one grill or roast option.

Keep your carbs and sugar where you want them by checking labels for hidden sugar in BBQ sauce, sausage, marinara, and spice blends (even “Cajun” mixes can sneak it in).

Save this list for busy weeks, share it with someone who loves Southern food, and comment with what you want next: slow cooker meals, casseroles, or grilling.