Keto Chicken, Brussel Sprouts, and Bacon

KETO CHICKEN, BRUSSEL SPROUTS, AND BACON

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

Everyone loves a one pan meal because they're easy to make. But what if it includes bacon? The appeal can only increase from there, right? This Keto friendly chicken, brussel sprouts, and bacon recipe is a great addition to your one pan meal repertoire!

The key to a great one pan meal is to use a deep oven safe pan. I prefer the Calphalon brand of pans myself because these hard anodized bad boys can go right up to 450 degrees in the oven without too much trouble. Just remember not to touch the handle and use oven safe mitts when take the pan in and out of a hot oven!

NUTRITION INFO

Total Servings4
Serving Size2 Thighs and 1/2 Brussel Sprouts
Nutrition Per Serving
Calories503
Total Fat38g
Protein35g
Net Carbohydrates7g

INGREDIENTS

Half a standard package of bacon cubed
1 lb halved from top to bottom brussel sprouts
6-8 chicken Thighs
1 tbsp Balsamic vinegar
1/4 cup butter
2 tbsp of your favorite no carb spice blend

INSTRUCTIONS

Preheat oven to 350°F.

  1. Fry bacon over medium high heat until lightly browned
  2. While the bacon is going, sprinkle seasoning on the skin side of the thighs
  3. Place the brussel sprouts center sides down in the pan
  4. Let them cook untouched for a minute or two
  5. Add the balsamic vinegar and stir to deglaze the pan
  6. Stir for about 2 minutes until fully incorporated
  7. Remove the brussel sprouts and bacon from pan but do not drain the fat
  8. Add the butter to the remaining bacon fat until melted
  9. Flick a little water on the pan, when it sizzles it's ready to go
  10. Place the chicken thighs skin side down in the pan for 5 minutes
  11. Use tongs to flip thighs
  12. Remove from heat and add brussels and bacon over thighs
  13. Place pan uncovered into the oven for 30 mins

Slow Cooker Coconut Chicken

KETO SLOW COOKER COCONUT CHICKEN

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

When you've had a long day and looking to come home to a tasty warm meal, this slow cooker coconut chicken recipe will warm your soul and fill your belly!

NUTRITION INFO

Total Servings4 to 6 cups
Serving Size1 cup
Nutrition Per Serving
Calories94
Total Fat5g
Protein10.3g
Net Carbohydrates5g

INGREDIENTS

4 bnlss skinless chicken breasts cubed
1 each red and green peppers cubed
1 medium sweet onion roug chopped
1 tbsp garam masala
1 tbsp tandoori
1 tsp cayenne
1 can coconut milk

INSTRUCTIONS

  1. Toss all the ingredient into your slow cooker on low for 6 to 8 hours.
  2. NOTE: Add peppers closer to end of cooking for crisper texture.
  3. Serve over cauliflower rice.

Keto Tandoori Chicken

KETO TANDOORI CHICKEN

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

A little morning meal prep will go a long way with this keto tandoori chicken recipe. Tangy yoghurt and masala spices create a marinade that will bring your chicken to the next level.

This marinade can be left in the fridge for up to 24 hours – prepare your ingredients the night before for a flavourful chicken dinner the following day.

Try this recipe with drumsticks, skin on chicken thighs, or whole chicken legs. Serve with your favourite keto side for a complete meal.

NUTRITION INFO

Total Servings4 to 6 Servings
Serving Size2 pieces
Nutrition Per Serving
Calories449
Total Fat24g
Protein52g
Net Carbohydrates4g

INGREDIENTS

TANDOORI MARINADE:

1 ½ cups Plain yoghurt (full fat best)
2 tbsp Olive oil
1 ½ tbsp Lemon juice
2 tsp Ginger, grated
5 Garlic cloves, minced
3 tsp Garam masala spice mix
1 ½ tbsp Kashmiri chilli powder
1 tsp Turmeric powder
2 tsp Cumin
2 ½ tsp Coriander powder
½ tsp Chilli powder, adjust to taste
1 tsp Salt

CHICKEN:

1.2kg / 2.4lb Drumsticks (bone in), skin on chicken thighs, or Marylands (whole chicken legs).

INSTRUCTIONS

  1. Mix marinade ingredients in a large bowl
  2. Add chicken, cover and marinate for 12 to 24 hours
  3. Preheat oven to 350F
  4. Line a tray with tin foil
  5. Remove chicken from the marinade, shaking off excess (reserve marinade for basting)
  6. Baste every 15 minutes with marinade for 45 to 55 minutes
  7. Turn on broiler
  8. Broil for 5 minutes until you see some charring occur

Keto Chicken Khurchan

KETO CHICKEN KHURCHAN

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

A flavourful twist on a classic stir fry dinner - this keto chicken khurchan will be sure to please your taste buds.

Shredded chicken and vegetables are stir fried in Indian spices and topped on a bed of cauliflower rice.

This recipe is an excellent use of leftover tandoori chicken for a quick dinner with little ingredient prep.

NUTRITION INFO

Total Servings4 to 6 Servings
Serving Size1 Cup
Nutrition Per Serving
Calories467
Total Fat23g
Protein55g
Net Carbohydrates2g

INGREDIENTS

1 Shredded tandoori chicken
½ tbsp Garam masala
½ tbsp Chaat masala
2 tsp Olive oil
2 Bell peppers (julienne)
1 Medium onion (sliced)
½ tbsp Ground ginger
1 Sliced chilli
1 Can crushed tomato
1 Cup chopped fresh coriander (cilantro)
2 tsp Lemon juice

INSTRUCTIONS

  1. Heat the oil in a pan at medium high heat
  2. Add the ginger, masalas, bell peppers, onions, ginger and green chilli
  3. Stir fry for a few minutes and then add the shredded chicken
  4. Add the crushed tomato and cilantro
  5. Simmer the sauce until the chicken is cooked and then sprinkle the lemon juice
  6. Serve piping hot and garnish with chopped cilantro over cauliflower rice

Keto Chicken Enchiladas

KETO CHICKEN ENCHILADAS

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

These delicious chicken enchiladas are a keto adaptation of my mother's iconic "my kids love my cooking" masterpiece. My sister shows up at my house any time I even think about making these!

It was the first recipe that came to mind when I saw Flatout ProteinUP wraps. Although I make my own keto tortilla wraps, this recipe is meant to be a quick and easy meal for busy weeknights, so I'm sharing it with store-bought wraps.

NUTRITION INFO

Total Servings8
Serving Size1 enchilada
Nutrition Per Serving
Calories405
Total Fat25.2g
Protein28g
Net Carbohydrates11g

INGREDIENTS

2-3 large boneless, skinless chicken breasts, cooked and diced
1 cup salsa
1 cup sour cream
1 cup old cheddar, shredded
1/2 cup heavy cream
8 Flatout ProteinUP wraps

INSTRUCTIONS

  1. Preheat oven to 350° F.
  2. Mix salsa, sour cream, cheddar and cream. Take out 3/4 cup of this mixture and set aside.
  3. Mix the chicken into the sauce.
  4. Spoon this mixture evenly into the protein wraps. Since the Flatout wraps are huge, I like to cut them in half, but it's up to you.
  5. Wrap them up and place neatly into a baking dish.
  6. Top with remaining sauce and add a sprinkle of cheddar cheese.
  7. Bake for 30 minutes.

Keto Chicken Thighs and Roasted Cauliflower

KETO CHICKEN AND ROASTED CAULIFLOWER

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

Baked chicken thighs paired with roasted cauliflower are a family favourite in my house - my son will patiently sit at the dinner table for this meal. And the smell of browned butter and savoury herbs is so comforting!

It's also a great budget meal. Chicken thighs frequently go on sale, and after trying this meal, you'll see that taste isn't always related to price.

NUTRITION INFO

Total Servings4
Serving Size1 thigh and 1/4 cauliflower
Nutrition Per Serving
Calories340
Total Fat29g
Protein20g
Net Carbohydrates3g

INGREDIENTS

4 chicken legs with thigh attached, skin on
1/2 cup butter
2-3 Tbsp no-carb seasoning of choice (Mrs. Dash, Epicure, etc)
1 head of cauliflower, cut into bite-size pieces

INSTRUCTIONS

  1. Preheat oven to 350° F.
  2. Melt butter in an oven-safe pan or dutch oven over medium-high heat.
  3. Rub the seasoning over the non-skin sides of the chicken.
  4. Place the chicken thighs skin-side down in the hot butter.
  5. Cook for 5-6 minutes.
  6. Flip the chicken and brown the other side, then remove the chicken from the pan.
  7. Toss the cauliflower in the butter, and put the chicken back into the pan.
  8. Transfer the oven safe pan/dutch oven to the pre-heated oven and bake for 30 minutes. Keep the lid off to crisp the skin.

Keto Chicken Wings

KETO BUTTER CHICKEN WINGS

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

These chicken wings are EVERYTHING you expect to get out of a restaurant quality dish. Then, you buy a box of frozen pre-made wings and whoa huge fail! This is probably the most time consuming recipe that I currently have in my repertoire, aside from a cake that needs chilling and has more than 7 steps, but not one minute of that time will you ever wish you could get back. These are quite literally ‘the best wings ever’, as said by many a husband. They also pair amazingly with that low carb beer and slice of fathead pizza on a cozy Saturday night.

This particulate recipe is for hot wings but I wanted to illustrate some additional flavour choices. Sometimes we just can't get out of our head in the moment and think, “Ugh! I hate hot wings!” These bad boys are perfect just crispy sans sauce.

If you are on my plan and you’ve made the butter chicken (not 5 x in one week mind you.), reserve the sauce in the freezer, thaw on wing day, heat the sauce while the wings are cooking, and then toss them together in a bowl when they are done. Wow!

Another no spice option is garlic parmesan. It’s so simple. Just melt 1/4 cup butter and mix in 1/2 tbsp garlic salt on the wings. If you have powdered garlic or freshly minced, that’s fine too. Toss with wings straight from the oven then in a separate bowl toss again with 1/2 cup of grated parmesan cheese.

NUTRITION INFO

Total Servings4
Serving Size6-8 pieces or 3-4 whole wings
Nutrition Per Serving
Calories415
Total Fat28g
Protein34g
Net Carbohydrates0g

INGREDIENTS

1.36 kg (3 lbs) Chicken wings separated
2 tsp Baking powder
½ cup of Franks red hot
1 tbsp Butter melted

INSTRUCTIONS

Pre-heat oven to 220 Degrees Fahrenheit

  1. Toss wings in Baking powder
  2. Place the wings on a cooling rack on a baking sheet
  3. Cook for 20 mins
  4. Turn oven up to 450 degrees Fahrenheit
  5. Bake for 45-50 mins
  6. Mix hot melted butter and franks and whisk together
  7. Put freshly hot wings into bowl pour sauce over
  8. Toss the wings to coat

Keto Baked Chicken Thighs

KETO BAKED CHICKEN THIGHS

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

I know what your thinking, “who’s going to eat a chicken thigh fried in butter?” Actually, to my shock, the question I got asked the most was, “do I have to use chicken thighs?” Yes. Yes you do. Once you do you will never go back!

This is a family favourite in my house and is really simple to make. My picky eater comes upstairs as soon as he smells it and patiently waits like a cartoon character in front of his plate with knife and fork in hand!

NUTRITION INFO

Total Servings4
Serving Size2 Thighs
Nutrition Per Serving
Calories340
Total Fat29g
Protein20g
Net Carbohydrates0g

INGREDIENTS

8 Chicken Thighs (skin on)
1/4 Cup Butter
No Carb
Seasoning of your choice (suggest rosemary, thyme, oregano, salt, pepper)

INSTRUCTIONS

Pre-heat oven to 350 Degrees Fahrenheit

  1. Melt Butter onto pan, heat to medium high
  2. Season the non-skin side
  3. Place the chicken thighs into the pan skin-side down in the hot butter
  4. Cook for 5-6 minuts
  5. Flip the chicken thighs to skin-side up
  6. Place the oven safe pan or dutch oven into the oven for 30 minutes (Keep the lid off to crisp the skin)

Keto Bacon Wrapped Chicken

KETO BACON WRAPPED CHICKEN BREASTS

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

This Bacon Wrapped Chicken Breast recipe is a staple in most kitchens in general. In my house, it’s a family favourite for sure. Let’s be honest, who isn’t in love with cream cheese and bacon?

I’m simplifying this recipe as a cornerstone in the Ketojennit meal plan. You’ll be surprised at how easy it is to wow yourself in the kitchen with this high-end dish. Sass it up with some prosciutto, goat cheese, or pimento paste!

NUTRITION INFO

Total Servings2 Chicken Breasts
Serving Size1 Chicken Breast
Nutrition Per Serving
Calories423
Total Fat22g
Protein57g
Net Carbohydrates5g

INGREDIENTS

2 Chicken breasts boneless, skinless
6 Slices of bacon
4oz Cream Cheese

INSTRUCTIONS

Pre-heat oven to 400 Degrees Fahrenheit

  1. Slice the chicken breasts in half as you would a bagel so that you have 4 thin cutlets.
  2. Place a piece of the chicken in a plastic baggie and pound thin. Do this for all 4 pieces.
  3. Spread cream cheese on one side
  4. Roll up and then wrap a piece of bacon around it to keep it together.
  5. I needed 1 1/2 pieces of bacon per cutlet. If they don't stay together, use toothpicks.
  6. Place in a baking dish and cook for 30 minutes.
  7. Drain excess grease from the pan and then place under the broiler for 2-3 minutes. Make sure the bacon doesn't burn.
  8. Flip over and broil the other side.
  9. Serve and enjoy!