These keto jalapeno poppers are tasty little bites with just the right amount of heat! Jalapenos halves are filled with a mixture of Monterey Jack, cream cheese, shredded chicken, and topped with low-carb almond flour “breadcrumbs” before being baked to oozy perfection! You are only 20 minutes away from the best keto appetizer (or snack) that brings the heat with each bite!
I love to order a yummy selection of appetizers when my family goes out to dinner – heck, I’ll even order some as side dishes (depending on what I order as my main dish, of course), like these crispy brussel sprouts from Longhorn Steakhouse, or an order of the green goddess dip for my veggies when we visit the Melting Pot! I even love to make my own appetizers at home for special holiday gatherings and big game days for hubby (go ‘Fins).
But the best thing about making your own appetizers at home is that you get to control the ingredients and adjust the recipes to your lifestyle! For example, some leftover roasted chicken is almost always in the refrigerator in our house. That, and other keto staple ingredients like cream cheese, shredded cheese, bacon, and almond flour make the perfect filling for some cheesy chicken keto jalapeno poppers!
These keto poppers are a hit over here on pizza night whenever I make my special dough made with lupin flour! I also enjoy them with a juicy hamburger on one of these fluffy keto rolls – the pairings are endless!
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What Are Jalapeno Poppers?
Jalapeno poppers are jalapeno peppers that have been sliced in half and filled with cheese before baking or battered and deep-fried. They are sometimes filled with ground or shredded meats like beef or chicken and wrapped in bacon. It is similar to a Chile Relleno, a Mexican dish where a stuffed green chili pepper is filled with meat and coated in eggs. This Tex-Mex creation is a popular appetizer found on restaurant menus and in the freezer section at supermarkets. You can also find jalapeno poppers alongside other finger foods at parties and at tailgates during football season.
Are Jalapeno Poppers Spicy?
Jalapeno poppers are often spicy due to the amount of capsaicin, or heat-causing compounds contained in the seeds of the jalapeno pepper. The amount of heat, or pungency, that causes a burning sensation in the mouth when consuming these compounds in various chili peppers is measured in units (Scoville Heat Units or SHUs) on what is known as the Scoville scale. Jalapenos have an average pungency range between 2,500-and 8,500 units. To put it into context: a habanero is at least 40 times hotter at 100,000 SHUs.
When handling chili peppers, always consider using vinyl gloves to protect your hands and prevent painful contact with sensitive areas like the eyes, groin, or open wounds.
pro tip: Avoid Hunan hand syndrome
Are Jalapenos Keto?
Yes, jalapenos are keto-friendly! They contain less than one gram of carbohydrate per medium-sized pepper (14 grams in weight). They also contain fat-burning capsaicinoids that can increase your metabolism up to 5% when eaten, therefore making it easier to lose weight. Spicy foods also suppress the appetite, so you are less likely to crave foods that are high in carbohydrates and keep you on track for your keto diet goals (there are even supplements that contain these capsaicinoids to aid in weight loss, and are also often used by people on keto)! Jalapenos are also an anti-inflammatory food, one of the reasons some people begin a keto diet. Anti-inflammatory foods, like those that contain capsaicin, are beneficial in treating conditions like inflammatory arthritis and epilepsy.
Are Jalapeno Poppers Keto?
No, jalapeno poppers are not keto when they are prepared with a batter and deep-fried. The cheese, bacon, or meat-filled jalapenos are coated in either of the following batters, and often, a combination of flour, cornstarch, cornmeal, breadcrumbs, or panko bread crumbs. Here is a breakdown of the carbohydrate content in these batter ingredients:
| Type of Batter/Coating | Grams of Carbohydrates Per Tablespoon |
| Flour | 6 |
| Cornstarch | 7 |
| Cornmeal | 8 |
| Breadcrumbs | 5 |
| Panko | 4 |
What Makes This Recipe For Jalapeno Poppers Keto?
These jalapeno poppers are keto because there are only three tablespoons of almond flour in the ENTIRE recipe, – that is only six grams of carbohydrates total for the “breading”! Traditional deep-fried jalapeno poppers recipes need as much as 4 tablespoons of flour PLUS 4 tablespoons of breadcrumbs to make the same amount of poppers: that’s 44 grams of carbohydrates total for the breading!
Why You Will Love This Keto Jalapeno Poppers Recipe
Besides them being delicious, you will love these keto poppers for a few good reasons:
Reason #1:
They are so easy to make! Simply throw the filling ingredients into a bowl to mix, then fill the jalapenos and bake – it’s that simple.
Reason #2:
You can use up leftovers. As I mentioned earlier, I always have a roasted chicken on hand as a follower of the keto diet. I also often have the random blocks of leftover hard cheeses and cream cheese from a casserole or charcuterie board that I have made. And of course, almond flour, the O.G. keto flour to use for all of your breading and baking needs (you should also try this keto sponge cake for dessert)! Just shred and mix this all up to make a filling fit for the perfect bite.
Reason # 3:
These only taste indulgent, but are very low-carb! In fact, these creamy keto jalapeno poppers only have about six grams of net carbs per serving – that’s for five whole poppers! And considering that they contain shredded chicken, they are quite filling too!
What You Need To Make These Keto Jalapeno Poppers
Equipment
- Mixing bowl – use any bowl that is sturdy and large enough to mix the ingredients
- Stand mixer, hand mixer, or spoon – whatever you use, make sure that the ingredients are mixed well
- Kitchen knife – a good knife will ensure a clean and precise cut across the jalapeno pepper.
- Vinyl gloves (recommended) – these protect the hands from possible capsaicin burns
- Baking tray – use a nonstick tray with enough room to hold the filled jalapenos.
Ingredients
- Whole Jalapenos – choose medium to larger size peppers so that you have more room for the filling.
- Shredded chicken – use up leftover roasted chicken or grilled chicken breasts.
- Cream cheese – use plain, full-fat for the best flavor: chive or garlic cream cheese would also work well.
- Shredded cheese – I used Monterey Jack, but any cheese will work well: cheddar, mozzarella, pepper jack, gouda, or Colby are some great options.
- Crumbled Bacon – you can buy it premade, although I believe that it is tastier when you crisp it up yourself in a skillet or even in an oven!
- Green Onion– adds a crisp onion flavor that goes well with cheese and bacon
- Seasonings– Salt, pepper, and garlic powder is the spice trinity that rounds out all of the flavors.
- Unblanched almond flour – this is the “breading” factor that makes the keto jalapeno poppers taste just like the real thing!
How To Make Keto Chicken Jalapeno Poppers
Step 1:
In a mixing bowl add the shredded chicken, cream cheese, part of the shredded cheese, bacon, green onion, salt, pepper, and garlic powder. Mix all of the ingredients until they are well combined.
Step 2:
Slice the jalapenos lengthwise and scoop out the seeds with a spoon.
Step 3:
Generously fill the jalapeno halves with the filling before placing them on a baking tray. Sprinkle the filled jalapenos with almond flour and the remaining shredded cheese.
Step 4:
Bake the jalapeno poppers until golden brown and the cheese filling is bubbling. Serve immediately.
Can The Filling Be Made Ahead Of Time?
Yes, this filling can be made ahead of time. I often make the filling the day before to save time and keep it refrigerated in plastic wrap overnight. If you plan to prep a little longer in advance, freeze the filling in an air-tight container or a resealable bag for up to four months.
What To Serve With The Keto Poppers
These keto poppers are the ultimate appetizer/finger food that goes with so many things! However, I equate jalapeno poppers with the chain restaurants like TGI Fridays, Chili’s, Applebee’s, etc. – where I deem it almost obligatory to place an order of these. Luckily, we are making a healthier version. Here is what I like to serve with keto jalapeno poppers:
- Pizza made with a lupin flour pizza crust
- Hamburgers made with oat fiber keto bread buns
- Buffalo wings
- Quesadillas made with low-carb “corn” flour tortillas
- Homemade dipping sauce (ingredients in the recipe card)
The Recipe:
Cheesy Chicken Keto Jalapeno Poppers
Ingredients
Jalapeno Poppers
- 10 whole fresh jalapenos
- 1 cup cooked and shredded chicken (135 grams)
- 1 cup cream cheese (225 grams)
- 1 cup shredded cheese (I used Monterey jack) (83 grams) ¼ cup or 21 grams reserved
- ½ cup cooked and crumbled bacon (115 grams)
- 1 tbsp green onion, chopped
- ¼ cup almond flour (or meal) (24 grams)
- 1 tsp salt
- 1 tsp pepper
- 1 tsp garlic powder
Cilantro and Green Onion Dipping Sauce
- ¾ cup sour cream (175 grams)
- 1 tsp chopped cilantro
- 1 tsp chopped green onion
- ½ tsp salt
- ½ tsp pepper
Instructions
Keto Chicken Jalapeno Poppers
- Preheat the oven to 400° F/200° C. In a mixing bowl, add the shredded chicken, cream cheese, ¾ cup of shredded cheese, bacon, onion, salt, pepper, and garlic powder. Mix until combined. Set aside.
- Using vinyl gloves, slice the jalapenos in half length-wise. Scoop out the seeds if desired. Generously fill the jalapeno halves with the chicken/cheese/bacon mixture and place them on a baking tray.
- Sprinkle the almond flour over the stuffed jalapenos to coat the filling. Next, sprinkle the remaining ¼ cup of shredded cheese over the jalapenos. Place the tray into the oven and bake for 10 minutes or until the almond flour and cheese are golden brown and bubbling.
Dipping Sauce
- In a bowl, add the sour cream, cilantro, onion, salt, and pepper. Mix until combined.
Video
Notes
Nutrition
What is your favorite appetizer? Do you miss jalapeno poppers on keto?
Will you be trying this recipe? Comment below!
