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
Season the quail inside and out with salt and pepper, then tuck thyme into the cavity. Sear them in a skillet with butter on all sides for 8 minutes, then finish in the oven at 200 °C (390 °F) for 10 minutes. Slice the porcini into thick pieces and sauté in the same pan with garlic and a little fresh butter for 4 minutes, no longer, or they release too much water.
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.
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.
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. | |||
| 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.