I’ve messed around with a lot of “stuffed chicken” recipes on keto—most of them ended up either dry, leaky, or so bland I forgot I was even eating. This one? Total redemption.
It’s got creamy goat cheese, garlicky sun-dried tomatoes, and a tight prosciutto hug that crisps up like a dream. Bonus: it looks way fancier than the effort it takes. You could absolutely serve this at a dinner party and pretend it took all afternoon.
Why This One Works So Well
- The brine trick makes chicken juicy without needing breadcrumbs or flour to keep it moist.
- Prosciutto = built-in seasoning and crunch. It crisps up better than bacon in this context, and won’t overpower the delicate cheese filling.
- The filling combo of goat cheese + sun-dried tomato + thyme hits that creamy-salty-herby trifecta, so you don’t feel like you’re missing anything.
What I Used (And Why It Worked)
- Chicken breasts (boneless, skinless) – High-protein, zero-carb base. I always brine these for moisture insurance.
- Sea salt – Used for both the brine and seasoning. Don’t skip the brine.
- Goat cheese (4 oz) – Tangy and creamy, and it holds up well inside without turning oily.
- Sun-dried tomatoes (¼ cup, chopped) – Yes, a small carb count here (~2.5g per serving), but worth it for the flavor punch. Use oil-packed and drain well.
- Fresh thyme (1 tbsp) – Earthy, a little lemony, and ties the filling together.
- Garlic (2 cloves) – Don’t skimp. You need that savory pop.
- Prosciutto (12-16 slices) – Thin, salty, and crisps beautifully. Get the real stuff—don’t swap in deli ham. It won’t crisp and will slide right off.
Keto Swaps That Actually Work
| Swap Idea | Does It Work? | What Changes |
|---|---|---|
| Cream cheese instead of goat cheese | Yes | Milder taste, slightly higher fat—good for keto macros, less tangy |
| Turkey breast instead of chicken | Yes, with care | Cook time may vary; wrap tight to avoid drying |
| Omit sun-dried tomatoes | Yes | Carb drop, but you’ll miss the depth—maybe add olives or sautéed mushrooms |
What I Got Wrong
| What Went Wrong | Why It Happens | How to Fix It |
|---|---|---|
| Filling leaked out | Overfilled or didn’t press it in well | Use less filling, press firmly, and wrap tightly |
| Prosciutto slid off | Not overlapped or wrapped tight | Lay slices slightly overlapping and tuck ends under |
| Chicken overcooked | Oven too hot or baked too long | Use a thermometer, aim for 165°F max internal |
Step-By-Step: How I Make It
- Brine It (10 mins minimum): Chicken breasts in a bowl with water + salt. This matters.
- Preheat Oven: 450°F (232°C) for that fast, hot roast.
- Season the Chicken: After drying, go light—prosciutto adds salt too.
- Mix the Filling: Goat cheese, chopped tomatoes, thyme, garlic. You want a sticky but scoopable mix.
- Cut and Stuff: Use a sharp knife to make a deep pocket (but don’t slice all the way through). Fill and gently press in.
- Wrap: Lay 3-4 prosciutto slices slightly overlapping. Place chicken upside down on it and wrap like a burrito. Tuck the seams underneath.
- Bake: 18–20 mins until the center hits 165°F.
- Rest It: Five minutes. Do not skip this—juicy payoff ahead.
Keto Cooking Tricks That Help
- I always use a sheet of parchment in the baking dish for easier cleanup (goat cheese can bubble out).
- I make extra filling and freeze it—great inside mushrooms or as a fat bomb spread.
- If you’re tracking, portion each chicken breast individually—they’re about 4–5g net carbs depending on tomato amount.
Keeping It Keto-Friendly All Week
- Fridge: 3 days, tightly sealed.
- Freezer: Wrap in plastic then foil. Freeze up to 2 months.
- Reheat: 350°F oven, covered, 10–12 mins. Don’t microwave—it messes with the prosciutto.
What I Googled Before Making This
Can I eat sun-dried tomatoes on keto?
Yes—just watch the portion. 1 tablespoon has ~1.5–2g net carbs.
Is prosciutto zero-carb?
Pretty much. Always double-check the label—some brands sneak in sugar. Stick to traditional Italian or Parma prosciutto.
Nutrition Facts
1 stuffed chicken breast
Servings Per Recipe: 4
| Nutrient | Amount |
|---|---|
| Calories | 365 kcal |
| Total Fat | 13.5g |
| • Saturated Fat | 5.5g |
| Cholesterol | 125mg |
| Sodium | 1,000mg |
| Potassium | 1,000mg |
| Total Carbs | 4.9g |
| • Dietary Fiber | 1.1g |
| • Sugars | 2.9g |
| Net Carbs | 3.8g |
| Protein | 47.2g |
Check out More Recipes:
- Low Carb Keto Pesto Chicken Cauliflower Casserole
- Low Carb Keto Instant Pot Fajitas
- Low Carb Keto Chicken Stir Fry Recipe
Low Carb Keto Prosciutto Wrapped Chicken Breast
Description
Juicy chicken breasts stuffed with goat cheese, garlic, and sun-dried tomatoes, wrapped in crispy prosciutto for a rich, low-carb dinner that feels gourmet.
Ingredients
Instructions
- Brine chicken in salted water for 10 minutes or up to 24 hours.
- Preheat oven to 450°F (232°C).
- Pat chicken dry. Season both sides with salt and pepper.
- Mix goat cheese, tomatoes, thyme, and garlic.
- Cut a pocket into each chicken breast and stuff with filling.
- Wrap tightly in prosciutto, tucking seams under.
- Place in a 9×13-inch dish, bake for 18–20 mins or until 165°F internal temp.
- Let rest 5 minutes. Serve hot.
Notes
- I always use a sheet of parchment in the baking dish for easier cleanup (goat cheese can bubble out).
- I make extra filling and freeze it—great inside mushrooms or as a fat bomb spread.
- If you’re tracking, portion each chicken breast individually—they’re about 4–5g net carbs depending on tomato amount.
Low Carb Keto Prosciutto Wrapped Chicken Breast
