A beloved West African classic from Senegal: chicken braised low and slow in a tangy, deeply savory sauce of caramelized onions, lemon juice, Dijon mustard, and garlic. The magic of yassa lies in the marinade — the onions melt into a jammy, golden sauce that coats every piece of chicken. Naturally low-carb and gluten-free, this one-pot wonder is just as delicious served with cauliflower rice as it is on its own.
Marinate the chicken: in a large bowl, combine lemon juice, Dijon mustard, half the garlic, salt, and pepper. Add the chicken thighs and sliced onions, toss to coat well. Cover and refrigerate for at least 30 minutes (up to 4 hours for deeper flavor).
Remove the chicken from the marinade, shaking off the onions and setting them aside — keep the marinade liquid. Pat the chicken dry with paper towels.
Heat olive oil in a large Dutch oven or deep skillet over medium-high heat (about 180°C / 350°F). Brown the chicken pieces 3–4 minutes per side until golden. Remove and set aside.
Reduce heat to medium-low. Add the marinated onions to the same pot with the remaining garlic. Cook, stirring occasionally, for 20–25 minutes until the onions are deeply golden and caramelized. Add a splash of water if they stick.
Pour in the reserved marinade liquid. Add bay leaves, thyme, and chili pepper if using. Stir to deglaze the bottom of the pot.
Nestle the browned chicken back into the onion sauce. Cover and braise over low heat for 20–25 minutes, turning once, until the chicken is cooked through and the sauce has thickened.
Taste and adjust seasoning. Remove bay leaves and thyme sprigs. Serve hot as-is or with cauliflower rice for a low-carb accompaniment.
Carbs come mainly from the caramelized onions — this meal requires a modest bolus. Use your usual dosing method agreed with your care team to dose accurately — the high protein and fat content will slow digestion, so watch for a gradual blood sugar rise over 2–3 hours. Log this meal and your post-meal readings in your journal to build your personal response pattern.
