Keto Pan-Roasted Quail with Porcini Mushrooms
Quail are the smallest edible poultry and have always been considered a delicacy. A dressed quail weighs just 120–150 g, so you need two birds per person for a main course. This version pairs the quail with fresh porcini mushrooms tossed in butter. Per serving: 2 g net carbs, 32 g protein, 36 g fat.
At a glance
- Prep and cook time: approx. 25 minutes.
- Approx. 2 g net carbs and 36 g fat per serving.
- Ingredients: 2 quail, fresh porcini mushrooms, butter, garlic, thyme.
- An elegant, light keto main course for mushroom lovers.
Ingredients
One serving is two quail as a main course.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| quail | dressed, approx. 280 g | |||
| dressed, approx. 280 g | ||||
| fresh porcini mushrooms | - | |||
| butter | - | |||
| garlic clove | - | |||
| fresh thyme | 2 sprigs | |||
| 2 sprigs | ||||
| salt | to taste | |||
| to taste | ||||
| pepper | to taste | |||
| to taste | ||||
How to make it
-
Sear the quail
approx. 10 minutes2 quail dressed, approx. 280 g 25 g butter 10 g fresh thyme 2 sprigs 0.5 tsp salt to taste 0.3 tsp pepper to taste Season 2 quail with salt and pepper, stuff with thyme. Sear in 10 g of butter on all sides for 8 min.
-
Oven
approx. 13 minutesFinish the quail in the oven at 200 °C (390 °F) for 10 min, then rest for 3 min.
-
Porcini
approx. 6 minutes120 g fresh porcini mushrooms 1 clove garlic clove Slice 120 g of porcini, sauté in 15 g of butter with a crushed garlic clove for 4 min.
You did it! Enjoy every delicious bite.
Tips for pan-roasted quail
- Pat the birds thoroughly dry before searing, damp skin will not crisp up.
- Truss with kitchen twine so the quail cook evenly.
- Aim for an internal temperature of 65 °C (150 °F) in the breast, any higher and the meat dries out.
- Never wash porcini, only brush them dry, otherwise they soak up water like a sponge.
- After dinner the quail bones make a lovely small stock with water and a bay leaf.
Why quail fits a keto diet
Quail meat contains around 12 g of fat, 22 g of protein and 0 g of carbohydrates per 100 g. Most of the fat sits just under the skin. Fresh porcini mushrooms have only 0.7 g of net carbs per 100 g, making them one of the lowest-carb vegetables you can buy. Butter adds extra fat with zero carbs.
Source: USDA FoodData Central – Quail, meat and skin , USDA FoodData Central – Mushrooms, porcini
How can I vary the dish?
Porcini are seasonal and not always available. Chanterelles, brown cremini mushrooms or king oyster mushrooms work just as well and have similarly low carb counts. For a gamier note, briefly season the quail with crushed juniper berries and rosemary before searing. Alternatively use chicken or turkey: two small chicken drumsticks (about 280 g combined) replace the quail one-to-one. Sear in 10 g of butter on all sides for 6 minutes, then finish in the oven at 200 °C (390 °F) for 18 minutes (internal temperature 75 °C / 165 °F). Turkey medallions (250 g, cut into 2 cm pieces) need only 4 minutes in the pan and 8 minutes in the oven; since turkey is lean, bump the butter up to 30 g. The porcini and the method stay identical in both cases.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto context |
|---|---|---|---|
| Calories | approx. 195 kcal | approx. 470 kcal | Elegant main course. |
| Elegant main course. | |||
| Fat | approx. 15 g | approx. 36 g | From quail skin and butter. |
| From quail skin and butter. | |||
| Net carbs | approx. 0.5 g | approx. 2 g | Very low, only from the mushrooms. |
| Very low, only from the mushrooms. | |||
| Sugar | approx. 0.2 g | approx. 0.5 g | Very low; the porcini contribute only traces. |
| Very low; the porcini contribute only traces. | |||
| Protein | approx. 13 g | approx. 32 g | High-quality from the quail meat. |
| High-quality from the quail meat. | |||
| Salt | approx. 0.5 g | approx. 1.5 g | Season sparingly. |
| Season 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
How many quail per person?
For a main course plan on two quail per person (around 250–300 g dressed weight combined). As a starter, one quail with a small salad is enough.
Where can I buy quail?
Fresh from a butcher or poultry shop, often by pre-order. Frozen quail are available year-round in many well-stocked supermarkets and Asian grocery stores.
Are mushrooms keto-friendly?
Yes. Most edible mushrooms have under 2 g of net carbs per 100 g. They are low in calories but rich in B vitamins and minerals, an ideal keto side.
Does pan-roasted quail fit a keto weight-loss plan?
Yes. At 32 g of protein and only 2 g of net carbs the macros are excellent, and quail is lean. The 470 kcal depend almost entirely on how much butter the porcini absorb, so add it in stages rather than all at once.