Keto Duck Leg Confit with Pan-Seared Broccoli
Confit is an old French preservation method: meat is slow-cooked in its own fat. Duck leg confit is one of the best meals keto has to offer, butter-tender on the inside, crispy on the outside, with zero carbs. Instead of the classic pan-fried potatoes, we serve broccoli sautéed in duck fat. Per serving: 4 g net carbs, 40 g protein, 52 g fat.
Key facts at a glance
- Active prep time: approx. 25 minutes (plus 2 hours of oven time).
- Approx. 4 g net carbs and 52 g fat per serving.
- Ingredients: duck leg, duck fat, coarse salt, bay leaf, thyme, garlic, broccoli.
- Completely hands-off in the oven, ideal for Sundays.
Ingredients
One serving equals one duck leg as a main course.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| duck leg | approx. 280 g | |||
| approx. 280 g | ||||
| duck fat | to cover | |||
| to cover | ||||
| coarse salt | - | |||
| garlic cloves | - | |||
| fresh thyme | 2 sprigs | |||
| 2 sprigs | ||||
| bay leaf | - | |||
| broccoli | florets | |||
| florets | ||||
| garlic clove | for the broccoli | |||
| for the broccoli | ||||
| pepper | to taste | |||
| to taste | ||||
Preparation
Rub the duck leg with coarse salt, thyme and garlic and let it cure in the fridge overnight (at least 4 hours). Rinse off the salt and pat dry. Place in an oven-safe dish and cover completely with melted duck fat, then add the bay leaf. Cook slowly in the oven at 100 °C (210 °F) for 2 hours. Before serving, sear skin-side down in a pan for 5 minutes until crispy. Cut the broccoli into florets and sauté in 2 tbsp duck fat (from the confit) with a crushed garlic clove for 6 minutes.
Why duck leg confit fits keto
Duck leg with skin contains roughly 18 g fat, 19 g protein and 0 g carbs per 100 g. During confit, additional duck fat is absorbed into the meat, bringing each serving to around 52 g of fat, nearly ideal for keto. Raw broccoli has 2.7 g net carbs per 100 g; the 150 g used here add about 4 g of carbs. Garlic in the amount used contributes less than 0.5 g.
Source: USDA FoodData Central - Duck, leg, meat and skin , USDA FoodData Central - Broccoli, raw
How can I vary the dish?
Instead of broccoli, Brussels sprouts, cauliflower or kale work well as a side, all sautéed in duck fat. If you don't want to buy duck fat, you can also cook the leg in olive oil or lard; lard is the closest match in flavor. The duck fat used can be strained after confit and kept in the fridge for months, perfect for other keto dishes. Alternatively with chicken or turkey: Two bone-in, skin-on chicken thighs (about 280 g together) can be confit the same way; instead of duck fat, lard or olive oil works best (chicken fat is rarely available). Oven time at 100 °C (210 °F) drops to 90 minutes because chicken meat is more tender. Then sear skin-side down in a pan for 5 minutes as in the original recipe. Turkey thighs (about 280 g) also confit for 90 minutes in lard or olive oil; since turkey doesn't render much of its own fat, use more cooking fat (at least 350 g) and finish the broccoli with an extra 1 tbsp of butter.
Tips for duck leg confit
- Salt at least 4 hours ahead, otherwise the salt won't penetrate the meat.
- Really rinse off the salt before cooking, otherwise the dish turns too salty.
- The leg must be completely submerged in the fat, otherwise it dries out.
- Stick strictly to the low oven temperature, above 120 °C (250 °F) the fat breaks down and the meat turns stringy.
- Turn the broccoli in the pan only once, that's how you get those roasted flavors.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto context |
|---|---|---|---|
| Calories | approx. 305 kcal | approx. 690 kcal | Very rich main meal. |
| Very rich main meal. | |||
| Fat | approx. 24 g | approx. 52 g | From duck skin and duck fat. |
| From duck skin and duck fat. | |||
| Net carbs | approx. 1.8 g | approx. 4 g | Low, from the broccoli. |
| Low, from the broccoli. | |||
| Protein | approx. 18 g | approx. 40 g | High quality from the duck leg. |
| High quality from the duck leg. | |||
| Salt | approx. 0.9 g | approx. 2.5 g | Add extra salt sparingly. |
| Add extra salt sparingly. | |||
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
Where can I buy duck fat?
In jars at the supermarket (often in the deli section) or from a poultry butcher. A tin usually holds 300 to 400 g and is enough for several confit batches. Duck fat rendered yourself from previously pan-fried duck breast works just as well.
Can I use jarred duck legs?
Yes, ready-made duck leg confit in jars is available in the deli section and is keto-friendly as long as no sugar has been added. Just sear skin-side down in a pan until crispy, about 8 minutes.
How long does the fat keep?
Strained and stored in the fridge, duck fat keeps for at least 6 months. It can be reused several times for new confit batches or for sautéing vegetables.