A ketogenic version of coq au vin, without flour: chicken simmered in red wine with bacon lardons, carrots and fresh herbs.
Red wine reduces over the browned cooking juices, smoked bacon lardons fill the kitchen with their aroma, and the dark sauce coats the chicken pieces. This version replaces flour with a little arrowroot or locust bean gum for a glossy, thickened sauce without wheat. For four servings, allow about two hours, including one to two hours of gentle simmering. One to file alongside my keto main dishes.
What is keto coq au vin?
Coq au vin is poultry slowly simmered in red wine with bacon lardons, aromatics and a brown sauce. No whole rooster here: just 2 chicken drumsticks and 2 thighs, cuts that hold up well to gentle cooking and stay tender. The sauce is thickened with arrowroot or locust bean gum, also known as carob bean gum or E410, so there is no wheat flour.
The braising liquid consists of 200 ml of dry red wine and 200 ml of chicken stock: the wine provides color and wine aromas, while the stock adds volume to the sauce. No mushrooms, no pearl onions, no marinade.
The origins of this version
Coq au vin belongs to the French tradition of slow-cooked dishes, where gentle heat tenderizes poultry and concentrates flavors. The techniques remain simple: sautรฉ the bacon lardons, sear the meat, deglaze with wine to release the browned bits stuck to the bottom of the Dutch oven, then cover and let the herbs infuse. This adaptation keeps the spirit of braising but leaves out the flour. Its identity remains unmistakable, with smoked bacon lardons, dry red wine, gentle cooking and a dark sauce thick enough to coat the meat.
The main ingredients
The 2 chicken drumsticks and 2 thighs form the base. Organic free-range poultry has more flavor, and these cuts hold up better in a Dutch oven than breasts; they soak up the sauce and become tender enough to fall off the bone.
The 150 g of smoked bacon lardons render their fat, leave browned bits on the bottom of the pot, then release those flavorful juices when deglazed. The large red onion, finely sliced and cooked until translucent, provides the aromatic base for the sauce.
The dry red wine brings tannins, color and a wine-forward character; the chicken stock balances everything out. The vegetables are limited to 150 g of carrots and 2 celery stalks. For the herbs, 2 bay leaves, 1 sprig of thyme, 1 of rosemary, 2 of oregano and 3 sage leaves form a bold, resinous bouquet. Paprika, pepper and a pinch of pink salt or sea salt round out the seasoning.
Technique tips and serving
The key is the thickener. Use 2 teaspoons of arrowroot or 1 teaspoon of locust bean gum; the two cannot be substituted in equal volumes. Dissolve it in a little room-temperature stock, stir it into the sauce, then pour in the remaining stock; adding it dry to hot liquid would cause lumps. Keep it covered at a gentle simmer for 1 to 2 hours, with only small bubbles breaking the surface; a little hot water is all you need if the Dutch oven starts to dry out.
The recipe contains 7 g of net carbs per serving when divided into 4 portions, a serving size intended for a meal with side dishes. Served on its own, the same pot is better suited to 2 people, with a higher total carb count per plate. Mashed cauliflower or green vegetables keep the meal low in carbs, provided you count them separately. When serving, bring the cast-iron Dutch oven straight to the table; remove the kitchen twine, herb stems and bay leaves before serving.
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Keto Coq au Vin (Flour-Free)
Ingredients
- 2 chicken drumsticks organic, free-range
- 2 chicken thighs organic, free-range
- 150 g smoked bacon lardons
- 1 large red onion
- 200 ml red wine
- 200 ml chicken stock
- 2 teaspoons arrowroot or 1 teaspoon of locust bean gum
- 150 g carrots bunched carrots or winter carrots
- 2 stalks celery
- 2 bay leaves
- 1 sprig fresh thyme
- 1 sprig fresh rosemary
- 2 sprigs fresh oregano
- 3 leaves fresh sage
- paprika to taste
- black pepper to taste
- one pinch of salt Himalayan pink salt or Celtic sea salt
- avocado oil, mild olive oil or high-oleic sunflower oil for cooking
Instructions
- Heat the Dutch oven and add a little oil and butter. Sautรฉ the bacon lardons.150 g smoked bacon lardons, avocado oil, mild olive oil or high-oleic sunflower oil
- Thinly slice the onion. When the lardons start to brown, add the onion. Sautรฉ until the onion is fully translucent and the lardons are slightly crisp.1 large red onion
- Season the chicken to taste with paprika and black pepper.2 chicken drumsticks, 2 chicken thighs, paprika, black pepper, one pinch of salt
- Temporarily remove the onion and lardons from the Dutch oven. Leave as much fat as possible in the pot. Add a little more oil or butter if needed.
- Sear the chicken well, starting with the side with the most skin. Then turn it over.
- Return the lardons and onion to the Dutch oven. Deglaze with the wine.200 ml red wine
- Take a little stock (at room temperature) and dissolve the arrowroot or locust bean gum in it. Stir. Stir into the sauce. Add the remaining stock. Lower the heat and cover the Dutch oven with its lid.200 ml chicken stock, 2 teaspoons arrowroot
- Wash the carrots and celery. Cut into pieces. Add them around the chicken.150 g carrots, 2 stalks celery
- Tie the herbs together. Submerge them in the sauce. Do the same with the bay leaves.2 bay leaves, 1 sprig fresh thyme, 1 sprig fresh rosemary, 2 sprigs fresh oregano, 3 leaves fresh sage
- Simmer gently with the lid on the Dutch oven for one to two hours. Check occasionally to make sure there is enough liquid in the pot. If not, add a little hot water. If the sauce is still too thin, add a little more arrowroot or locust bean gum.
- Ideally, serve by simply placing the Dutch oven on the table, as the dish looks so appetizing in the pot.
