“Is rotisserie chicken keto?” is often a question for many people on the keto diet. The straight answer is yes, rotisserie chicken is keto-friendly, but we must take a closer look at how it can affect our overall health.
Rotisserie chicken is an excellent and easy source of protein and fat, which is a great thing for people on keto, including me. Better yet, you can turn a whole rotisserie chicken into multiple dishes for wraps, salads, and stews.
There is just one caveat: rotisserie chicken may have too much fat or sodium, and too much of anything won’t do you any favors. Let’s dive a little bit deeper into this.
Table of Contents (click to view)
Is Rotisserie Chicken Keto-Friendly?
When following a ketogenic diet, the focus is on consuming low-carb, moderate-protein, and high-fat foods. Rotisserie chicken fits perfectly into this equation. Additionally, it’s one of the most diverse protein sources you can buy from the grocery store or make at home yourself, making it a go-to meat for people with busy schedules.
However, the whole chicken will not contain the same amount of macros for each part. Take a look at the nutritional information below.
| Thigh, Skin Eaten | Breast, Skin Eaten | Wing, Skin Eaten | Drumstick, Skin Eaten | |
| Serving | 80 grams | 85 grams | 35 grams | 60 grams |
| Calories | 192 | 149 | 90 | 124 |
| Protein | 18 grams | 22 grams | 8 grams | 15 grams |
| Fat | 12 grams | 7 grams | 6 grams | 7 grams |
| Carbs | 0 grams | 0 grams | 0 grams | 0 grams |
Given this data, it’s important to take note of which part of the chicken you’re eating if you want to stay within your calorie and fat allowances. For a leaner protein portion, choose chicken breast. If you want to load up on fat, go for chicken thighs or drumsticks with the skin on.
The Best Rotisserie Chicken: Store-Bought or Homemade
Rotisserie chicken is a great addition to your keto meal plan. But is homemade better than store-bought? Let’s take a closer look at your options.
Grocery Store Options
Store-bought rotisserie chicken is great when you have no time to cook rotisserie chicken at home. However, note that some stores sell chicken with additives and preservatives to make the meat last longer. Plus, a lot of stores will add salt or sweet marinades for palatability.
That said, look for unseasoned rotisserie chicken to avoid hidden sugars and carbs or high levels of sodium. You may also go for chickens labeled as organic or free-range, as they have fewer additives and preservatives.
I always read the labels carefully when choosing rotisserie chicken at the grocery store. This helps me avoid any unwanted ingredients that might not be suitable for my keto diet.
Making Homemade Keto-Friendly Rotisserie Chicken
Creating your own delicious and keto-friendly rotisserie chicken at home gives you more control over the ingredients used in the cooking process and use keto-approved herbs and spices. With this, you’re sure that your rotisserie chicken has neither additives nor preservatives.
Making homemade rotisserie chicken is much like cooking roasted chicken. The only difference is you need an oven with a rotisserie function (a special oven that turns the meat constantly as it cooks). Here’s a general overview of how to rotisserie a chicken:
- Choose a pre-cut chicken or cut the chicken yourself. Pat the entire chicken dry with paper towels; less moisture will result in crispy skin.
- Rub your chicken with keto-friendly herbs and spices, such as mineral-rich salt, pepper, chili powder, garlic powder, etc., then cover the chicken with oil.
- Tie the wings and legs to the body with cooking twine, then skewer the chicken on the spit.
- Set the oven on high and cook for 10 minutes.
- Turn down the oven to medium and baste the chicken with a mixture of butter and your chosen seasonings.
- Allow the chicken to cook while basting occasionally until the internal temperature reaches at least 180F or 82C. Use a meat thermometer for an accurate reading.
The Thermapen® ONE, by Thermoworks, is my favorite kitchen tool. Whether I'm grilling, baking, roasting or fermenting, this tool ensures targeted precision. Its quick response time and user-friendly design make it an indispensable companion for consistently delicious and precisely prepared food.
- One-second readings
- Accurate within ± 0.5°F (± 0.3°C)
- America's Test Kitchen - Winner
- 5-year warranty
Keto Rotisserie Chicken Recipes
Leftover rotisserie chicken is a versatile ingredient for creating keto meals. You can make flavorful and satisfying dishes without spending hours in the kitchen all by buying a ready-made protein or making your own rotisserie chicken at home.
6 Rotisserie Chicken Recipes You Can’t Miss
I love making lazy keto-friendly chicken meals using leftover rotisserie chicken because it’s convenient and saves time. Here are some of my favorite recipes that you can try too. They all either use rotisserie chicken as a main ingredient or offer an easy modification so you can add it in.
Storing and Safety Tips for Rotisserie Chicken
What should you do with the leftovers once you’ve enjoyed your pre-cooked chicken? It’s important to store it properly to maintain its flavor and freshness as you ensure food safety at the same time. Here are some tips on how you can do that.
Proper Storage
It’s important to refrigerate your chicken right away. Place the leftover chicken in an airtight container or wrap it tightly with foil before storing it in the fridge. This helps maintain its freshness and prevents contamination. Make sure that the refrigerator temperature is set at 40F or below to keep the chicken safe from bacteria growth.
Consume leftover rotisserie chicken within three to four days of refrigeration. After this time, there is an increased risk of spoilage and potential foodborne illness.
If you plan on using the leftovers for keto meals throughout the week, consider portioning them into smaller containers for easy access when preparing your dishes. I always make sure to label my containers with the date I stored the rotisserie chicken so that I can easily track how long it has been in the fridge.
Another important tip: Discard cooked chicken if it has been sitting out at room temperature for more than two hours. If it looks or smells off, don’t hesitate to throw it away. When in doubt, throw it out!
Food Safety Practices
When handling leftover rotisserie chicken, practice good food safety habits. This way, you can prevent bacteria from getting into your food. One of the ways to do that is by washing your hands before and after touching the meat.
Also, you should use separate utensils and cutting boards for raw and cooked foods to prevent cross-contamination.
Reheating Tips
You can retain your rotisserie chicken’s juiciness by microwaving, oven baking, or sautéing in a pan with a little oil or butter for added flavor. You can add a bit of lemon juice for more tender chicken and a hint of citrus.
To minimize health risks associated with consuming reheated food, thoroughly heat your rotisserie chicken before eating. This kills any harmful bacteria present while maintaining its flavor and texture.
Conclusion
Rotisserie chicken is an excellent base for many low-carb recipes, dare I say, even better than fried chicken. Aside from satisfying your taste buds, rotisserie chicken has a lot of protein and fats with zero total carbs, making it a tasty, easy addition to your keto meal plan.
Explore more keto-friendly chicken recipes on our blog to find the most delicious way you can turn an average rotisserie chicken into a five-star meal.
I LOVE fresh rotisserie chicken and my family won’t eat leftovers. I buy a fresh rotisserie chicken, we enjoy it, and then I disguise the leftovers in your amazing casseroles and soups. It’s such a win and makes meal prep so much easier for me. If my family wants carbs, I just make a small pot of rice, noodles or some potatoes for them.
Sounds like a win for everyone. Great solutions for many diet types. Thanks, Dave.