Mediterranean Magic: Keto Braised Quail with Tomatoes and Olives
Looking to transport your taste buds to the Mediterranean? This Keto Braised Quail with Tomatoes and Olives is the perfect way to bring bold flavors and healthy eating together. Juicy quail, simmered to perfection in a rich, herbaceous tomato and olive sauce, makes for an elegant, low-carb meal that’s as satisfying as it is nutritious.
The combination of tender quail, briny olives, and tangy tomatoes creates a symphony of flavors that will have you coming back for seconds. This dish is naturally keto-friendly, with just 4g net carbs per serving, making it a guilt-free indulgence for those following a low-carb lifestyle.
Whether you’re hosting a dinner party or simply treating yourself to something special, this recipe is versatile and easy to prepare. Serve it with a side of cauliflower rice or a simple green salad to complete the meal.
Why settle for the ordinary when you can elevate your dinner table with the bold, bright flavors of this Mediterranean-inspired dish? Try Keto Braised Quail with Tomatoes and Olives tonight and savor the taste of something truly extraordinary!
Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 55 minutes
Servings: 4
Ingredients
- 4 quails, cleaned
- 2 tbsp olive oil
- 1 small onion, finely chopped
- 3 garlic cloves, minced
- 1 cup cherry tomatoes, halved
- ½ cup crushed tomatoes (no sugar added)
- ½ cup green or black olives, pitted and halved
- ½ cup chicken broth
- 1 tsp dried oregano
- 1 tsp smoked paprika
- ½ tsp red pepper flakes (optional)
- Salt and black pepper to taste
- Fresh basil or parsley for garnish (optional)
Instructions
- Prepare the quails: Pat the quails dry with paper towels and season them with salt, black pepper, and smoked paprika.
- Sear the quails: Heat olive oil in a large skillet over medium-high heat. Add the quails and sear them on all sides until golden brown, about 8–10 minutes. Remove the quails and set aside.
- Sauté aromatics: In the same skillet, reduce heat to medium. Add the onions and garlic, cooking for 2–3 minutes until softened and fragrant.
- Add the tomatoes: Stir in the cherry tomatoes and cook for 3–4 minutes until they begin to soften. Add the crushed tomatoes, chicken broth, oregano, and red pepper flakes (if using). Simmer for 5 minutes to meld the flavors.
- Braised quail: Return the quails to the skillet and nestle them into the tomato mixture. Scatter the olives around the quails. Cover the skillet with a lid and simmer on low heat for 25–30 minutes, turning the quails occasionally to coat them in the sauce.
- Serve: Garnish with fresh basil or parsley if desired, and serve hot.
Nutritional Information (Per Serving)
- Calories: 280
- Protein: 21g
- Fat: 19g
- Carbs: 6g
- Fiber: 2g
- Net Carbs: 4g
Equipment
- Large, deep skillet with a lid
- Tongs
- Knife and cutting board
- Measuring cups and spoons
Notes
- If fresh cherry tomatoes aren’t available, you can substitute them with canned whole tomatoes.
- For an extra Mediterranean touch, add capers or a splash of white wine to the sauce.
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