Keto Chicken Kimchi Skillet with Sesame Oil and Spring Onions
This keto chicken kimchi skillet brings Korean flavors together with keto-friendly macros. Chicken thighs are seared crisp in sesame oil, then caramelized in the pan with fermented kimchi and soy sauce, and finished with spring onions and sesame seeds. Each serving has just 5 g net carbs alongside 38 g protein and 34 g fat. Spicy, umami-packed and ready in 20 minutes.
Key facts at a glance
- Prep time: approx. 20 minutes, a Korean-inspired skillet dinner.
- Approx. 5 g net carbs and 34 g fat per serving.
- Ingredients: chicken thighs, kimchi, sesame oil, soy sauce, spring onions, garlic.
- A great spicy keto dinner; the fermentation in kimchi supports gut health.
Ingredients
One serving is designed as a spicy keto dinner; thanks to the kimchi it's flavorful even without a side.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| skinless chicken thighs | approx. 2 pieces, deboned | |||
| approx. 2 pieces, deboned | ||||
| kimchi | - | |||
| toasted sesame oil | approx. 5 g; 1 tsp | |||
| approx. 5 g; 1 tsp | ||||
| neutral oil | approx. 10 g; for frying | |||
| approx. 10 g; for frying | ||||
| soy sauce | 1 tbsp | |||
| 1 tbsp | ||||
| garlic clove | - | |||
| spring onion | 2 spring onions, sliced on the bias | |||
| 2 spring onions, sliced on the bias | ||||
| sesame seeds | - | |||
| salt | to taste | |||
| to taste | ||||
| pepper | to taste | |||
| to taste | ||||
How to make it
Cut the chicken thighs into bite-sized pieces and sear them in sesame oil for 6 minutes until crisp. Add the garlic and kimchi and cook for another 4 minutes until the kimchi caramelizes slightly. Deglaze with soy sauce, fold in the spring onions and serve sprinkled with sesame seeds.
Why chicken with kimchi works well on keto
Kimchi contains roughly 2 to 4 g net carbs per 100 g, depending on ripeness and recipe. Compared with other fermented vegetables that is low. Fermentation breaks down part of the carbohydrates from the Napa cabbage. Skinless chicken thighs deliver around 18 g protein and 8 g fat per 100 g. Sesame oil adds intense flavor at 100% fat and 0 g carbs. Soy sauce contains under 1 g net carbs per tablespoon. Together this yields a profile of 5 g net carbs, 34 g fat and 38 g protein per serving. A comparable Korean dish with rice (kimchi bokkeumbap) would carry about 50 g of carbs from the rice alone.
Source: USDA FoodData Central – Kimchi , Harvard Nutrition Source – Fermented Foods
Is kimchi keto-friendly?
Yes, kimchi is one of the best fermented foods for keto. Per 100 g it contains around 2 to 4 g net carbs. Important: check the ingredient list for added sugar. Traditionally fermented kimchi without added sugar is the best choice. The lactic acid bacteria it contains can have a positive effect on the gut microbiome.
Sesame oil: a little goes a long way
Toasted sesame oil has an intense, nutty flavor. A single teaspoon is enough to give the dish a Korean signature. It has 0 g carbs and is 100% fat. Don't use it for searing, it turns bitter at high heat. Add it at the end or blend it with a neutral oil instead.
How do I serve and vary the kimchi skillet?
Plate it in a deep bowl, scatter with spring onion rings and sesame seeds. From experience the dish is at its best when the kimchi is really hot and lightly caramelized, the acidity softens and the umami notes turn richer. A fried egg on top works beautifully, as does a small cucumber salad with rice vinegar on the side.
Meal prep and taking it to go
The chicken kimchi skillet keeps for 2 days in the fridge and actually tastes better reheated because the flavors deepen. Microwave for 2 minutes. Hold the spring onions and sesame seeds until serving so they stay fresh.
Variation without kimchi
Sauerkraut with a splash of sriracha is a workable substitute with a similar acid-and-heat profile. Net carbs in sauerkraut are even slightly lower (about 1.5 g per 100 g). The flavor is less complex but the overall structure holds up.
What tips help with the chicken kimchi skillet?
- Cut the chicken thighs into bite-sized pieces (about 2 cm) so they cook quickly and evenly.
- Lightly squeeze the kimchi before frying so less liquid ends up in the pan, letting the kimchi caramelize instead of stewing.
- Add soy sauce only at the end and toss briefly, it burns and turns bitter under prolonged heat.
- Drizzle toasted sesame oil over the finished dish, never use it for searing.
- Slice spring onions on a bias and scatter them raw over the dish, the freshness offsets the spicy heat.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto context |
|---|---|---|---|
| Calories | approx. 145 kcal | approx. 480 kcal | Filling main course; energy from chicken fat, sesame oil and kimchi. |
| Filling main course; energy from chicken fat, sesame oil and kimchi. | |||
| Fat | approx. 10.3 g | approx. 34 g | From chicken thighs and sesame oil; good fatty acid profile. |
| From chicken thighs and sesame oil; good fatty acid profile. | |||
| Net carbs | approx. 1.5 g | approx. 5 g | Low; mainly from kimchi and spring onions. |
| Low; mainly from kimchi and spring onions. | |||
| Sugar | approx. 1.0 g | approx. 3.3 g | Natural sugar from kimchi; the rest broken down by fermentation. |
| Natural sugar from kimchi; the rest broken down by fermentation. | |||
| Protein | approx. 11.5 g | approx. 38 g | High protein from chicken thighs. |
| High protein from chicken thighs. | |||
| Salt | approx. 0.5 g | approx. 1.6 g | Slightly higher; from kimchi and soy sauce. |
| Slightly higher; from kimchi and soy sauce. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Is kimchi allowed on keto?
Yes, kimchi contains about 2 to 4 g net carbs per 100 g, which makes it well suited to keto. Fermentation breaks down carbohydrates and delivers probiotic lactic acid bacteria. Watch the ingredient list for added sugar.
Can I use chicken breast instead of thighs?
Yes, chicken breast works but is significantly leaner. In that case use a little more sesame oil or a tablespoon of butter for searing to bring the fat content up to keto levels. Cooking time stays similar.
Is this dish good for weight loss?
At 480 kcal and 38 g protein it is filling. As a fermented food kimchi can support digestion. If you want to cut calories, halve the sesame oil and use a bit more kimchi instead.
Which soy sauce is best for keto?
Traditionally brewed soy sauce (such as Kikkoman) has under 1 g net carbs per tablespoon. Tamari is a gluten-free alternative with similar values. Sweet soy sauces (kecap manis) contain a lot of sugar and are not keto-friendly.