Keto-Paleo-Whole30 Easy Chicken Tenders!

Welp, it happened. My doctor told me to go low carb/keto. She’s hoping having steady blood sugar will help my chronic insomnia as well as manage inflammation. Oddly, the transition was not nearly as difficult as I thought it would. I usually eat 80/20 Paleo anyway, so cutting out a few carbohydrates was no big deal thanks to recipes like this one: Keto-Paleo-Whole30 Easy Chicken Tenders!
(This post contains affiliate links. I make a commission off sales which allows me to keep my site up and running. Thanks for your support!)

Keto-Paleo-Whole30 Easy Chicken Tenders! #chickentenders #chickennuggets #paleo #whole30 #keto #lowcarb

The Tenders:

“Tenders” are a small piece of meat attached to the under side of the chicken breast. Most super markets carry them already packaged as tenders, but you prefer to you can always remove the tenders from the underside of chicken breasts as you use them, freezing them until you have enough to make a batch of these beauties!

Keto-Paleo-Whole30 Easy Chicken Tenders! #chickentenders #chickennuggets #paleo #whole30 #keto #lowcarb

How I keep Them Low Carb/Keto:

Instead of using bread crumbs or flour for this recipe, I keep it Paleo, keto/low carb, gluten free and Whole30 by dipping these tenders in an egg wash and then dredging in almond meal tossed with spices! Almond meal gives a nice crispy coating to this recipe, trust me, you’ll never miss the bread crumbs. Then I cook in olive oil until crispy and golden. Super easy, and very quick, less than 15 minutes start to finish!

Keto-Paleo-Whole30 Easy Chicken Tenders! #chickentenders #chickennuggets #paleo #whole30 #keto #lowcarb

What to Dip Them In:

You can serve these tenders as is, or dip in my homemade Paleo/Keto/Whole30 ranch dressingIf you prefer not to make homemade, buy Tessamae’s Ranch Dressing Variety Pack<—here’s a link!

The Recipe: Keto-Paleo-Whole30 Easy Chicken Tenders!

What you need: almond meal and a good non stick frying pan.

Keto-Paleo-Whole30 Easy Chicken Tenders
Prep Time
5 mins
Cook Time
10 mins
 

Quick and easy chicken tenders that are Paleo, Low Crab, Gluten Free and Whole30 Friendly!

Course: Main Course
Cuisine: American
Keyword: chicken tenders, keto, low carb quiche, Paleo, whole30
Servings: 4 servings
Ingredients
  • 1 pound chicken tenders
  • 2 eggs (whisked)
  • 1 cup almond meal
  • 1 1/2 teaspoons onion powder
  • 1 1/2 teaspoons garlic powder
  • 1/8-1/4 teaspoon cayenne pepper (depending on how much of a kick you like)
  • 1 1/2 teaspoons sea salt
  • 1/2 teaspoon freshly ground black pepper
  • 2-3 tablespoons extra virgin olive oil
Instructions
  1. Pat chicken tenders with a paper towel, set aside

  2. Whisk eggs in a shallow bowl, set aside

  3. Using a fork toss almond meal and spices together until well blended

  4. Dip each chicken tender in egg, then dredge in almond meal being sure to coat evenly. Set on a plate

  5. Heat a large frying pan on medium high heat for one minute. Add olive oil and wait until hot but not smoking then carefully add chicken breasts (you may have to work in batches)

  6. Cook each side until golden (usually 3-5 minutes a side), check to make sure the chicken is cooked through before removing from pan. If you need to work in batches, wipe pan clean with a paper towel, add more olive oil and repeat with remaining breasts

  7. Season with more sea salt and pepper if desired and serve with my homemade ranch or your favorite dipping sauce!

 

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Roasted Carrot and Brown Rice Salad!

There’s a new salad in town, and I’ve been making it a lot. Like ‘three times a week a lot.’ It’s downright swoon-worthy for so many reasons, not the least of which is how beautiful it is! Feast your eyes on the Roasted Carrot and Brown Rice Salad with White Balsamic Vinaigrette and Spicy Pepitas!
(This post contains affiliate links off which I may make a commission. Your price remains the same.)

Gourmet But So Easy!

This salad has it all. If you’ve read my “How to Make an Amazing Salad” post you’ll notice I followed my own ‘salad making tips’ by giving this salad texture, color, flavor and warmth! I use tender baby greens, warm roasted carrots and brown rice, then add some spicy pepitas for a little kick!

The Pepitas: Make Them Yourself or Buy Them!

It’s fall y’all. I just had to toss some pumpkin seeds in this recipe! These aren’t ordinary pumpkin seeds though. They are drizzled in lime, tossed in cayenne, chili and other spices then roasted in the oven. You can make your own following the recipe below or if you are lucky enough to live near a store that sells spicy pepitas you can buy them. They are also available online (<—Amazon affiliate link)

The Dressing:

This stunning salad is tossed in a simple white balsamic dressing. It’s ‘barely there’ but makes all the difference by ramping up the flavor of each ingredient. I will offer my two favorite white balsamic vinegars, you can choose which best fits your budget. My first pick is always Prelibato White Balsamic vinegar from Italy. You may get lucky and find it in a store, but I almost always have to buy online. Second choice, O California White Balsamic. (<—Amazon link) I find this one in many stores and it’s a little easier on the wallet.

Put It All Together:

Savory, sweet, and spicy with a blend of textures, this salad is a must make! It’s perfect for every occasion or no occasion at all. Add rotisserie chicken to make it a complete meal or serve alongside my Citrus and Herb Roast Chicken or Steak Au Poivre.

 

The Recipe: Roasted Carrot and Brown Rice Salad!

What you need:  a good knife, a great sea salt, and parchment paper (to cover cookie sheet). You will also need white balsamic vinegar. My first pick is always Prelibato White Balsamic vinegar from Italy. You may get lucky and find it in a store, but I almost always have to buy online. Second choice, O California White Balsamic.

5 from 15 votes
Roasted Carrot and Brown Rice Salad!
Prep Time
10 mins
Cook Time
40 mins
Total Time
50 mins
 

This salad has texture, flavor, and is visually stunning. A favorite salad any time of year!

Course: Salad, Salad Dressing
Cuisine: American
Keyword: cilantro lime rice, roasted carrots, salad, side salads
Servings: 6 servings
Author: Linda Spiker
Ingredients
Spicy Pepitas
  • 1 cup raw pepitas (pumpkin seeds)
  • ¼ teaspoon   black pepper, freshly ground
  • 1/4  teaspoon  cayenne pepper
  • 1/2  teaspoon ground cumin
  • 1/2  teaspoon  ancho chile or chili powder
  • 1/2  teaspoon sea salt
  • 1/2  Tablespoon fresh squeezed lime juice
For Salad:
  • 1/2 cup brown basmati rice cooked to package instructions
  • 8 medium carrots, peeled and thinly sliced on the diagonal (1/8" thick)
  • 1-2 tablespoons extra virgin olive oil
  • sea salt and freshly ground black pepper, to taste
  • 4 cups baby greens
  • handful spicy pepitas (store bought or recipe included here)
  • 2 teaspoons chopped chives (optional as garnish)
Salad Dressing:
  • 1/3 cup extra virgin olive oil
  • 3 tablespoons white balsamic
  • 2 teaspoons honey
  • pinch sea salt and a few turns freshly ground pepper
Instructions
Make Pepitas:
  1. Preheat oven to 375 degrees and place oven rack in center position

  2. Place all ingredients together in a bowl, toss and then spread on a cookie sheet. Bake, shaking pan once or twice, until lightly browned, 6-8 minutes

  3. Remove from oven and turn heat up to 400 degrees and move oven rack to the upper third position. Set pumpkin seeds aside to cool

For Salad:
  1. Start cooking rice to package instructions

  2. After slicing carrots, place on a parchment covered cookie sheet, drizzle with olive oil and sprinkle with sea salt and pepper, toss

  3. Place carrots in oven and roast until carrots are soft and edges are browned. (usually between 30-40 minutes. While carrots and rice cook, make salad dressing.

Salad Dressing Prep:
  1. Whisk all ingredients together and set aside

Put it all together:
  1. When rice and carrots are cooked allow a little time for them to cool. They can be warm, but not hot.

  2. Place greens on platter, drizzle with desired amount of salad dressing and toss. Top with rice, carrots and pepitas, toss again. Sprinkle with additional sea salt and pepper if desired. Garnish with chives (if using) Serve

  3. Save extra pepitas in a sealed container and use as desired

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Peach Cherry Smoothie Bowl

Summer is almost over but thanks to frozen fruit, we can make it last a whole lot longer! Here’s your quick, easy, healthy breakfast ‘go to’ for summer and beyond: The Peach Cherry Smoothie Bowl! So much pretty in one little bowl.
(This post contains affiliate links off which I may make a commission. Your price remains the same.)

Peach Cherry Smoothie Bowls #peachsmoothiebowl #cherrysmoothiebowl #smoothiebowl #dairyfree #glutenfree

That Color!

You will be so distracted by the soft pink color of this smoothie bowl that you’ll almost forget it’s packed with protein, antioxidants, omega 3’s and fiber. If you’d like to add even more brain boosting healthy fats, adding a quality MCT oil is a great idea.

Peach Cherry Smoothie Bowls #peachsmoothiebowl #cherrysmoothiebowl #smoothiebowl #dairyfree #glutenfree

The Flavor!

That soft color is matched by a very soft flavor. Slightly sweet, with a little cherry tang and of course some texture provided by that shredded coconut, black chia and crunchy granola. If berry smoothies are more your jam, click!

Peach Cherry Smoothie Bowls #peachsmoothiebowl #cherrysmoothiebowl #smoothiebowl #dairyfree #glutenfree

The Toppings:

Sprinkle with Black chia seeds, shredded coconut and your favorite granola for a smoothie that holds you over until lunch! Of course you can add whatever you have ob hand as well, that’s the beauty of the smoothie bowl.

Peach Cherry Smoothie Bowls #peachsmoothiebowl #cherrysmoothiebowl #smoothiebowl #dairyfree #glutenfree

The Recipe: Peach Cherry Smoothie Bowl

What you need:  a good quality blender. I love my Blentec! And if you’d like, add quality MCT oil to this recipe (tasteless, odorless and incredibly good for you) Can’t find black chia seeds? <—Click!

Peach Cherry Smoothie Bowl
Prep Time
5 mins
 

A delicious, healthy, light breakfast!

Course: Breakfast
Cuisine: American
Keyword: easy breakfast recipe, smoothie bowl
Servings: 2 servings
Author: Linda Spiker
Ingredients
  • 2 cups your favorite milk (almond, coconut, cashew or whole cow's milk, all work great!)
  • 2 cups frozen peaches
  • 1 cup frozen cherries
Toppings:
  • Shredded coconut
  • 2/3 granola of your choice (I use gluten free)
  • 1 tablespoon black chia seeds
  • 3-4 fresh ripe cherries, cut in half and pits removed
Instructions
  1. Place your choice of milk, fruit, and dates in blender and blend until smooth

  2. Pour into bowls and sprinkle with toppings. Enjoy!

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Simple Green Salad with Ham and Fried Egg

Sometimes nothing hits the spot like a green salad with a couple of substantial toppings to make it more of a meal than a side dish. This Simple Green Salad with Ham and Fried Egg is the perfect example, just the right amount of ‘light’ and just the right amount of satisfying!
(This post contains affiliate links off which I may make a commission, your price remains the same)

Simple Green Salad with Ham and Fried Egg #simplesalad #paleo #whole30 #keto

The Salad:

This salad is made up of your choice of tender young greens, thin sliced ham, canadian bacon or prosciutto, and a fried egg garnished with freshly chopped chives. It’s incredibly simple and easy to throw together, even last minute. But trust me when I say it doesn’t taste ‘last minute”! The salty pork combined with a savory fried egg and sweet dressing is perfection!

Simple Green Salad with Ham and Fried Egg #simplesalad #paleo #whole30 #keto

The Dressing:

This beautiful salad is tossed in a simple white balsamic dressing. It’s ‘barely there’ but makes all the difference to ramping up the flavor. I will offer my two favorite white balsamic vinegars, you can choose which best fits your budget. My first pick is always Prelibato White Balsamic vinegar from Italy. You may get lucky and find it in a store, but I almost always have to buy online. Second choice, O California White Balsamic. (<—Amazon link) I find this one in many stores and it’s a little easier on the wallet.

Simple Green Salad with Ham and Fried Egg #simplesalad #paleo #whole30 #keto

The Egg:

The perfect yolk is up to interpretation of course. I love mine runny, my husband likes his firmer. No matter how you like your yolk, you’ll want to see this simple tutorial to get the perfect results!

Simple Green Salad with Ham and Fried Egg #simplesalad #paleo #whole30 #keto

 

The Recipe: Simple Green Salad Ham and Fried Egg

Tips and what you need: a quality white balsamic vinegar (<—our fave but we also like this one) A fabulous sea salt is always a must! I use Maldon Flaked Chef’s Salt!
Need an egg frying tutorial? Click!

5 from 10 votes
Simple Green Salad with Ham and Egg
Prep Time
5 mins
Cook Time
5 mins
 

This Simple Green Salad with Ham and Fried Egg is the perfect example of just the right amount of 'light' and just the right amount of satisfying! Paleo, Whole30 and Keto compliant too!

Course: dinner, lunch, Main Course
Cuisine: Italian
Keyword: #easy dinner, keto, Paleo, salad, whole30
Servings: 2 servings
Ingredients
For dressing:
  • 1/3 cup good quality extra virgin olive oil
  • 3 tablespoons good quality white balsamic
  • 1/2 teaspoon minced garlic (optional)
  • sea salt and pepper, to taste
Salad:
  • 3 cups tender greens of your choice
  • 4-6 slices canadian bacon, ham or prosciutto
  • 2 eggs, fried (see link above for tutorial)
  • 1 tablespoon chives, chopped
Instructions
For Vinaigrette:
  1. Place all ingredients in a covered container and shake well or whisk. Set aside and shake again right before using

For Salad:
  1. Chop chives. Fry eggs (see link above to learn how to fry the perfect egg) Plate greens and your choice of ham, Canadian bacon or prosciutto, toss lightly with dressing. Top salad with fried eggs, sprinkle with sea salt, pepper and chives. Serve.

 

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STANDARD FTC DISCLOSURE and Privacy Policy: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog. Please note that I only endorse products that are in alignment with The Organic Kitchen’s ideals and that I believe would be of value to my readers.The Organic Kitchen is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. View The Organic Kitchen’s Privacy Policy

How To Fry the Perfect Egg!

I pretty much love a fried egg on just about everything. And while making a fried egg may seem simple enough, there are a few tips that will take your egg frying skills to a new level! So without further ado, here’s How To Fry the Perfect Egg!
(This post contains affiliate links off which I may make a commission. Your price remains the same.)

How To Fry the Perfect Egg! #howtofryanegg #paleo #keto #whole30 #howto

THE REDEMPTION OF THE EGG!

Yes, after 40 years of vilifying eggs, the government agencies that like to change their minds every few years about natural foods but freely tell you artificial sweeteners, flavorings and colorings are safe (sigh) have finally decided to announce that cholesterol is no longer ‘a nutrient of concern’. And with that announcement they encouraged people to eat eggs (and butter). It only took them forty years to catch up with what real food enthusiasts already knew: eggs are good for you. Eggs are high in protein, healthy fats and let’s face it, they look pretty darn good on everything. (Find the recipe for the flatbread below here)

How To Fry the Perfect Egg! #howtofryanegg #paleo #keto #whole30 #howto

Tips: Let’s Start with The Pan

To achieve the perfect fried egg you need a good quality non-stick pan. Now that doesn’t mean a pan coated with toxic chemicals. That means a pan that is naturally non stick or highly seasoned making it non stick: we’re looking at you cast iron, stainless steel and ceramic! To learn more about safe cookware, click.

(Find recipe for Spicy Shrimp Cauliflower Rice Bowl here)

How To Fry the Perfect Egg! #howtofryanegg #paleo #keto #whole30 #howto

The Importance of Heat and Oil:

Even with a non stick pan there are certain rules to egg frying that really make a difference.
1. Start with a hot pan. When the pan and oil are really hot the egg immediately contracts away from the pan which prevents sticking, if you put eggs in a lukewarm pan they stick. #truth.

2. Use olive oil, butter, or a combo of the two when frying, and be sure to use enough to generously coat the bottom of the pan. Using plenty of olive oil or butter not only prevents sticking but also adds flavor. And gives you that crispy edge you see in the photos in this post. Perfection! (Find the recipe for Broccoli with Fried Egg here)

How To Fry the Perfect Egg! #howtofryanegg #paleo #keto #whole30 #howto

Getting the Yolk Just Right:

Like beauty, the ‘perfect yolk’ is in the eye of the beholder. I love mine runny, my husband likes his almost firm. I will give you tips for achieving each, and everything in between in the recipe below.
(Find recipe for Salad with Fried Egg click here)

How To Fry the Perfect Egg! #howtofryanegg #paleo #keto #whole30 #howto

The Recipe: How To Fry the Perfect Egg!

What you need: a good non stick pan. 

How To Fry the Perfect Egg!
Prep Time
1 min
Cook Time
5 mins
 

How to fry eggs to achieve the perfect 'doneness' with no sticking!

Course: Breakfast
Keyword: fried egg, how to, how to fry an egg
Ingredients
  • desired amount of fresh, free range eggs
  • extra virgin olive oil, grass fed butter, or both
  • Sea salt and pepper
Instructions
  1. NOTE: The size pan and the amount of oil/butter you use will depend on how many eggs you are frying. So choose your pan accordingly.

  2. Heat a non stick pan on med/high heat until hot (give it at least 90 seconds). Add oil, butter or a combination of the two to the pan and allow time for them to get hot without smoking. Pan should be generously coated.

  3. Gently add eggs to pan and turn heat down to low immediately. The pan should be hot enough that you hear a "pssssshhhhh" sound when eggs hit the pan, this helps with sticking and gives you that crispy edge.

  4. Cook on low for three to five minutes until whites are set and yolk is done to preference. I love to leave my yolk runny, so I only cook one side. My husband likes his more well done, so he turns his egg once the whites are set and cooks until yolk is almost firm. You can do either, or something in between, totally up to you!

  5. Sprinkle with sea salt and freshly ground pepper. Serve and enjoy!

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STANDARD FTC DISCLOSURE and Privacy Policy: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog. Please note that I only endorse products that are in alignment withThe Organic Kitchen’’s ideals and that I believe would be of value to my readers.The Organic Kitchen is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. View The Organic Kitchen’s Privacy Policy