Keto Goose Breast with Red Cabbage
Goose breast is the fattiest poultry meat there is, which makes it perfect for keto. Classic red cabbage is cooked with sugar and applesauce, we skip both. Instead, apple cider vinegar, bay leaf and cloves carry the typical flavor. One serving delivers 6 g net carbs, 38 g protein and 42 g fat.
Key facts at a glance
- Prep time: approx. 45 minutes.
- Approx. 6 g net carbs and 42 g fat per serving.
- Ingredients: goose breast, fresh red cabbage, apple cider vinegar, bay leaf, cloves, butter.
- Festive main course without sugar and without a flour-based roux.
Ingredients
One serving is designed as a main meal.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| Goose breast | with skin | |||
| with skin | ||||
| Red cabbage | finely shredded | |||
| finely shredded | ||||
| Apple cider vinegar | approx. 1 tbsp | |||
| approx. 1 tbsp | ||||
| Bay leaf | - | |||
| Cloves | - | |||
| Butter | - | |||
| Salt | to taste | |||
| to taste | ||||
| Pepper | to taste | |||
| to taste | ||||
Preparation
Salt the goose breast and score the skin in a diamond pattern. Place skin-side down in a cold pan and render for 10 minutes, then flip and sear for another 5 minutes. Finish in the oven at 170 degrees C for 15 minutes. Shred the red cabbage finely, sweat in butter, deglaze with apple cider vinegar and braise gently with bay leaf and cloves for 20 minutes, the cabbage stays firm to the bite and keeps its color.
Why goose breast fits keto
Goose breast with skin contains around 22 g fat, 16 g protein and 0 g carbs per 100 g, a higher fat ratio than duck or chicken. Raw red cabbage has 3.5 g net carbs per 100 g; in the 120 g used here, that works out to about 4 g. Apple cider vinegar adds acidity without notable carbs (0.9 g per 100 ml, and only a tablespoon goes in here).
How can I vary the dish?
Instead of fresh red cabbage, jarred red cabbage works too, but only the unsweetened version (check the label: maximum 5 g carbs per 100 g). If you like, add star anise or juniper berries to the cabbage. Good sides include cauliflower mash with goose fat or roasted chestnuts (in a small amount, approx. 20 g). Alternatively with chicken or turkey: sear chicken breast with skin (220 g) the same way starting in a cold pan, but only for 6 minutes, since chicken skin renders less fat than goose skin. Finish in the oven at 170 degrees C for 10 minutes. For skinless turkey breast (220 g), increase the butter to 30 g to balance the fat profile: sear for 4 minutes, then 12 minutes in the oven at 170 degrees C. Since chicken and turkey leave behind less pan drippings and fat in both cases, the red cabbage can take an additional 1 tbsp of butter.
Tips for the goose breast
- Always start the goose breast in a cold pan, that is the only way the skin gets truly crispy.
- Save the rendered goose fat, it is one of the best cooking fats for keto sides.
- Aim for a core temperature of 60 to 65 degrees C, then the breast stays pink and juicy.
- Never sweeten the red cabbage with sugar or applesauce, apple cider vinegar alone provides enough perceived sweetness.
- A pinch of erythritol (1 g) is fine if fellow diners are used to sweeter red cabbage.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto context |
|---|---|---|---|
| Calories | approx. 245 kcal | approx. 555 kcal | Filling holiday meal. |
| Filling holiday meal. | |||
| Fat | approx. 19 g | approx. 42 g | From goose skin and butter, natural animal fat. |
| From goose skin and butter, natural animal fat. | |||
| Net carbs | approx. 2.5 g | approx. 6 g | Low, from red cabbage and vinegar. |
| Low, from red cabbage and vinegar. | |||
| Protein | approx. 17 g | approx. 38 g | High-quality from the goose breast fillet. |
| High-quality from the goose breast fillet. | |||
| Salt | approx. 0.7 g | approx. 2 g | Salt sparingly. |
| 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
Is goose allowed on keto?
Yes, goose is actually a particularly good fit. With 22 g fat and 0 g carbs per 100 g, it is one of the fattiest poultry options.
How much red cabbage is still keto?
Up to approx. 150 g per serving keeps you under 6 g net carbs, which fits most daily keto plans. Important: do not use sweetened pre-made red cabbage.
Can I prepare the goose breast a day ahead?
Yes. Sear the breast briefly skin-side down the day before, chill it, and finish in the oven at 170 degrees C for 20 minutes the next day.