Keto-Paleo-Whole30 Easy Chicken Tenders!

Posted on December 7, 2019 by Linda Spiker

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!)

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!

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!

What to Dip Them In:

You can serve these tenders as is, or dip in my homemade Paleo/Keto/Whole30 ranch dressing. If 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

Pat chicken tenders with a paper towel, set aside
Whisk eggs in a shallow bowl, set aside
Using a fork toss almond meal and spices together until well blended
Dip each chicken tender in egg, then dredge in almond meal being sure to coat evenly. Set on a plate
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)
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
Season with more sea salt and pepper if desired and serve with my homemade ranch or your favorite dipping sauce!

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Almond Pesto Zucchini Noodles

Posted on October 26, 2019 by Linda Spiker

If you are trying to keep it low carb, honestly, zoodles are a life saver. But plain zoodles can be…well…plain. These Almond Pesto Zucchini Noodles on the other hand are anything but plain. In fact they are loaded with flavor as well is protein and healthy fats!
(This post contains affiliate links. I may make a commission off sales while your price remains the same.)

The Wholesome Yum Easy Keto Cookbook!

This recipe is generously shared with us today by my friend and fellow food blogger Maya, who just published The Wholesome Yum Easy Keto Cookbook. For some, the idea of embarking on the Ketogenic diet can seem daunting but Maya makes it seem effortless, sustainable, and incredibly delicious! Her book contains over 100 simple (less than 10 ingredients!) low carb recipes that are so yummy you will find it hard to believe they are Keto. Even if you aren’t living a low carb lifestyle, this book is a must have….just saying you might want to use it as a stocking stuffer this year 😉

The Recipe: Low Carb, Keto and Vegetarian!

Before ‘going low carb’ Maya often enjoyed a bowl of pasta with pesto sauce. She found this version to be a great substitute and I completely agree! This vegetarian side dish can be served alone or as a side dish to fish, roasted chicken or a nice steak.

The Almond Pesto:

This recipe calls for a homemade pesto that uses almonds instead of pine nuts. Almonds are less expensive and easier to find so it’s a win/win! These zoodles have an excellent fat to protein ratio for a low carb/keto lifestyle and makes this meal filling enough to be a complete vegetarian meal!

HOW To Make Zucchini Noodles:

If you are lucky you can find pre-spiralized zoodles in your local grocery store. But if you want or need to make your own, no worries, it’s easy! You can use a hand crank spiralizer, which works very well for soft zucchini and also very budget friendly.

Or, if you want an even easier method, or if you plan on spiralizing harder veggies like sweet potatoes, you may want to invest in the attachment for the Kitchen Aid mixer, it’s a dream tool! You can just walk away and let the machine do the work!

The Recipe: Almond Pesto Zucchini Noodles

Tips and what you need: either a hand crank spiralizer or the attachment for the Kitchen Aid mixer. For more delicious recipes you can order The Wholesome Yum Easy Keto Cookbook here.

5 from 9 votes

Almond Pesto Zucchini Noodles

A delicious, easy vegetarian meal or side dish, this recipe from The Wholesome Yum Easy Keto Cookbook is sure to be a low carb favorite!

Servings: 4 cups

Author: Maya Krampf

Ingredients

4 medium zucchini, (1 1/4 pound total) spiralized
3/4 teaspoon sea salt, divided 1/4 and 1/2 teaspoon
1/3 cup raw almonds (1.7 ounces)
2 cups fresh basil, packed (4 ounces)
1/3 cup freshly grated parmesan cheese (1.3 ounces)
2/3 cup extra virgin olive oil
2 cloves garlic, peeled and cut into a few pieces
1/8 teaspoon black pepper
1 tablespoon avocado oil

Instructions

In a colander set in the sink, toss zucchini noodles with 1/4 teaspoon sea salt. Let sit for 30 minutes to drain. Then squeeze to release more water. You don't have to get every last drop out, just most of it. Pat dry.
Preheat oven to 400 degrees
Arrange almonds in a single layer on a baking sheet. Toast in oven for 6-8 minutes, until golden and fragrant. Watch them carefully so they don't burn.
Transfer almonds to a food processor. Pulse a few times until the almonds are broken up into course pieces -don't overmix.
Add the basil, Parmesan, olive oil, garlic, pepper and remaining 1/2 teaspoon salt. Pulse off and on, scraping sides occasionally, until you get a pesto consistency. Adjust sea salt and pepper to taste- it should be a little on the salty side, as this will be diluted when you add the zucchini noodles.
In a large sauté pan, heat the avocado oil over medium-high heat. Add the zucchini noodles and stir-fry for 3-4 minutes, until al dente.
Add the pesto and toss to coat. Cook for one more minute until hot. Serve immediately.

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Italian Egg Drop Soup (Stracciatella)

Posted on October 19, 2019 by Linda Spiker

Meals don’t have to fancy or expensive to be delicious and nutritious.Take this Italian Egg Drop Soup (Stracciatella) for instance. It’s simple and lovely and makes the perfect easy lunch, side dish, or light main course for two!
(This post contains affiliate links. I may make a commission off sales while your price remains the same.)

So Simple…

Usually egg drop soup is a simple bone broth with an whisked egg dropped in. Bone broth is mineral rich and naturally raised eggs are high in protein and healthy fats. You can use your own homemade chicken broth, BUT if you would prefer to use store bought I recommend using Kettle & Fire Chicken Bone Broth because it is made with top notch ingredients and has incredible flavor.

Italians… I Love Them!

Leave it to the Italians take this simple two ingredient soup up a notch by adding rich flavorful Parmesan cheese. I love Italians. And quick meals. This thick, rich, filling soup takes about five minutes to make!

Variations:

If you wish to make this light soup a little more substantial you could add rotisserie chicken, cooked pasta or croutons. We like to garnish ours with chives from the garden and toasted pine nuts. If you would like to see more variations of egg drop soup, click here.

The Recipe: Italian Egg Drop Soup for Two!

What you need: a good quality pot and sea salt.

Italian Egg Drop Soup ( Stracciatella)

Prep Time

1 min

Cook Time

4 mins

A simple, quick, and budget-friendly meal

Course: dinner, lunch

Cuisine: Italian

Keyword: easy dinner recipe, egg drop soup, soup, vegetarian

Servings: 2 servings

Author: Linda Spiker

Ingredients

3 cups chicken broth
2 eggs
1/2 cup finely shredded parmesan cheese
For garnish: chopped chives and toasted pine nuts if desired

Instructions

In a small pot bring chicken broth to a boil, add whisked eggs and stir. Allow to simmer for 1 minute
Take off heat and pour into two bowls, add half the cheese to each bowl and stir
Garnish with chives and pine nuts if desired

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How to Make Raw or Pasteurized Butter

Posted on September 21, 2019 by Linda Spiker

I have a confession to make. I used to have my kids make butter when they were driving me crazy. Which was often. Let’s just say…we had a lot of butter. I would hand them a small baby food jar filled with cream and a pinch of sea salt and tell them to take turns shaking it until it became butter. It kept them busy for about 15 minutes, which is a long time in mom minutes. But butter making isn’t just a way to keep kids occupied, grown ups love it too. So I decided to make a step by step tutorial: How to Make Raw or Pasteurized Butter! No baby food jars or shaking required.
(This post contains affiliate links. I may make a commission off sales but your price remains the same.)

It’s Not 1850, Why Make Your Own Butter?

First and not surprisingly, homemade butter tastes better than store bought. It just does, I can’t tell you why other than that you are going to be using the thickest, best quality organic cream you can find and an excellent sea salt. But there is another reason to make butter! I, on occasion find myself with too much cream. I buy cream for a recipe and use only a portion and have no use for the rest. Rather than waste it, I turn it into butter!

How To:

Obviously I am giving you a recipe below, but here is the run down step by step….whip up some heavy cream (raw or pasteurized cream it’s up to you). Be sure to buy the thickest, creamiest organic cream you can find. My favorite is raw and grass fed.

When It Looks Like Whipped Cream You’re Halfway There!

I would guess most of us have made whipped cream, making butter is very similar. When the cream looks like whipped cream you add a pinch of sea salt and just keep on whipping! By the way, I adore my Mini KitchenAid Stand Mixer. It’s small and light and fits in a regular size cupboard without killing my shoulders every time I pull it out!

Ah… We Have Butter. And Guess What? It’s Good For You!

A few minutes after achieving whipped cream status, you will reach ‘butter status’. Thick, sweet cream butter! Now, I know butter has gotten a bad rap in the past, but butter has many healthful properties. Butter contains CLA, a type of fat that may have cancer-fighting properties, as well as help reduce body fat and improve immune function. Butter is rich in butyrate, a type of short chain fatty acid that has been associated with several benefits including reduced inflammation, reduced insulin sensitivity and electrolyte balancing. Butyrate is also produced by the beneficial bacteria in your gut and is used as a source of energy for the cells in your intestines. One tablespoon of butter contains 11% of your daily requirement of Vitamin A and 2% of your daily requirement of Vitamin E and K!

The Buttermilk:

Buttermilk is a by product of making butter, see it there in the mixing bowl? After making the butter you can strain the butter milk and save it in the fridge for up to a week or freeze for later use in my Vanilla Buttermilk Cake. See what I did there:)

Storing Butter:

After making butter you can store it however you like in any shape you like. You can spoon onto parchment paper and form into a log and wrap it up, or store in an airtight container, or press into a mold of your choice! Butter lasts 6-9 months in the fridge!

Personally, I Think Homemade Butter Makes a Great Gift!

Need a gift for the neighbors, teachers, mailman or your best pal? Butter baby. I mean wouldn’t you be thrilled to receive creamy homemade organic grass fed sweet cream butter wrapped in parchment and a cute string? Or in a decorated mason jar? I would be your BBF if you gave this to me. But then again I made my kids make butter as a punishment…so there’s that.

Want More ‘How To’s”?

Learn: How to Roast a Red Bell Pepper, How to Seed a Pomegranate in Two Minutes, How to Fry the Perfect Egg, How to Caramelize Onions, or How to Peel Garlic!

The Recipe: How to Make Raw or Pasteurized Butter

What you need: a mixer ( I love my Mini KitchenAid Stand Mixer) and a quality sea salt. I buy the tub to save a lot of money!

5 from 17 votes

How to Make Raw or Pasteurized Butter

Prep Time

15 mins

15 minutes to fresh, sweet cream butter!

Course: Condiment

Keyword: butter, homemade butter, how to

Ingredients

Note: You can use any amount of cream you have on hand and adjust sea salt accordingly. Just be sure it won't overflow your mixing bowl. My recipe uses a pint (4 cups) of cream

1 pint heavy cream
pinch sea salt

Instructions

Place cream in mixer and mix on low/med speed for about five minutes or until bubbles form
Add salt, then move speed up to med/high until cream looks like whipped cream
Once whipped cream is achieved set mixer on high speed and keep a close eye, it goes from whipped cream to butter pretty quickly! Once you have butter let the mixer continue and it will force the liquid out of the butter, making buttermilk! Turn off mixer
Scoop butter into a any dish you wish or place on parchment or wax paper and use hands to form into a log and wrap it up! As you press butter into mold it may release more buttermilk, just add the milk to your bowl. Cover butter and store in the fridge for up to 3 months or freeze for up to a year, removing to soften as needed.

For the buttermilk

Pour buttermilk through a mesh strainer to remove any butter chunks. You can store buttermilk in the fridge for a week or freeze in ice cube trays and thaw as needed.

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Instant Pot Crustless Veggie and Bacon Quiche

Posted on September 14, 2019 by Linda Spiker

Can you feel it? Fall is in the air. Those crisp, cool evenings have arrived and I for one couldn’t be happier about it. And to start fall off like a boss, I am making this Instant Pot Crustless Veggie and Bacon Quiche! It’s easy, low carb and keto friendly.
(This post contains affiliate links. I may make a commission off sales while your price remains the same)

LOW-CARB COOKING WITH YOUR INSTANT POT

My friend Emily, the creator of the blog Recipes to Nourish has come out with her third Instant Pot Cookbook and is sharing this delicious quiche recipe with us! her cookbook Low-Carb Cooking in Your Instant Pot is chock full of delicious low-carb meals that the whole family will enjoy, 80 of them in fact! Each is easy and recipes range from comfort food, to side dishes and desserts. Here’s a little sampling of what you’ll find inside:

Cheesy Veggie-Stuffed Meatloaf
Mediterranean Lamb-Stuffed Bell Peppers
Savory Ranch Chicken
Crustless Veggie & Bacon Quiche
Garlic-Herb Brussels Sprouts
High-Fat Greek Spinach Dip
Luscious Chocolate Custard
Low-Carb Key Lime Cheesecake
Carrot Cake

If low carb isn’t your bag check out Emily’s other cookbooks: Amazing Mexican Favorites with Your Instant Pot and The Art of Great Cooking with Your Instant Pot!

SO LET’S TALK ABOUT THE FABULOUS INSTANT POT!

So if you haven’t already heard, the Instant Pot is the most versatile small appliance ever. It takes the place of a rice cooker, a pressure cooker, a steamer and a crock pot! It makes everything from eggs, rice and oatmeal to pulled pork, ribs and chicken broth (broth in 30 minutes with no smell!) It’s really quite an amazing little machine. Click to get your Instant Pot <—here.

The Quiche!

Quiche is one of those dishes that is classic comfort food and gourmet goodness all in one. This dish cooks perfectly in the Instant Pot and is packed with caramelized mushrooms, nourishing spinach, crispy bacon, several cheeses and a hint of lemon and herbs!

The Recipe: Instant Pot Crustless Veggie and Bacon Quiche

What you need: an Instant Pot and a 1 1/2 qt baking dish with lid that fits in an Instant Pot.

5 from 11 votes

Instant Pot Crustless Veggie Bacon Quiche

Prep Time

25 mins

Cook Time

38 mins

Total Time

1 hr 3 mins

Course: Breakfast, dinner, lunch

Cuisine: French

Keyword: instant pot quiche, keto quiche, low carb quiche

Servings: 6 servings

Ingredients

1/2 cup (50g) shredded Parmesan, divided
1/4 cup (30g) shredded cheddar cheese, divided
1/4 cup (28g) shredded provolone or gruyere, divided
2 tablespoons (28 g) grass fed butter or ghee (plus more as needed)
1 cup (70g) thinly sliced or chopped mushrooms
2 cups (60g) pre-washed fresh spinach, coarsely chopped
5 large eggs
1/2 cup (120ml) heavy cream
1/4 cup (60g) cream cheese, softened
1 teaspoon sea salt
1 teaspoon granulated garlic
7 slices crispy cooked bacon, crumbled
zest of one lemon
1/4 cup (15g) finely chopped fresh Italian parsley
1 cup (240ml) water

Instructions

In a medium bowl, combine parmesan, cheddar and provolone, set aside
Add the butter to Instant Pot and press "sauté ". Once butter has melted, add the mushrooms and sauté for seven minutes, stirring occasionally until slightly caramelized. Add the spinach and sauté for three minutes, stirring occasionally, just until wilted. Pres the "keep warm/cancel" button.
Grease a 1 1/2 quart baking dish with lid that fits inside the Instant Pot and set aside.
In a large bowl, whisk together eggs, heavy cream and cream cheese until eggs are fully incorporated. Add salt, garlic, bacon, lemon zest, parsley, three quarters of the cheese mixture and the mushroom mixture, gently stirring to combine. Pour the mixture into the prepared baking dish. Place lid on baking dish.
Pour water into the Instant Pot, place Instant Pot Trivet into the Instant Pot. Carefully transfer baking dish to Instant Pot on top of the trivet. Place lid on the Instant Pot, making sure the steam release valve is sealed. Press the 'manual' button and set timer for 25 minutes.
When Instant Pot beeps, press warm/cancel. Allow the Instant Pot to naturally release pressure for ten minutes. Using and oven mitt "quick release" the steam release valve. When the steam stops venting, and silver dial drops, carefully open lid.
Carefully remove dish from the Instant Pot and remove lid from the dish. Next add the remaining reserved cheese mixture to the top of the quiche and either place quiche back into the Instant Pot with the lid on or place under a preheated broiler in the oven for three minutes or until cheese is slightly brown.
Allow quiche to rest for 15 minutes.
Note: if your baking dish does not have a lid, you can cover the top with parchment paper then secure the edges with aluminum foil.

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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

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Category Archives: keto

Keto-Paleo-Whole30 Easy Chicken Tenders!

The Tenders:

How I keep Them Low Carb/Keto:

What to Dip Them In:

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

Almond Pesto Zucchini Noodles

The Wholesome Yum Easy Keto Cookbook!

The Recipe: Low Carb, Keto and Vegetarian!

The Almond Pesto:

HOW To Make Zucchini Noodles:

The Recipe: Almond Pesto Zucchini Noodles

MAY I PLEASE ASK A FAVOR?

Italian Egg Drop Soup (Stracciatella)

So Simple…

Italians… I Love Them!

Variations:

The Recipe: Italian Egg Drop Soup for Two!

MAY I PLEASE ASK A FAVOR?

How to Make Raw or Pasteurized Butter

It’s Not 1850, Why Make Your Own Butter?

How To:

When It Looks Like Whipped Cream You’re Halfway There!

Ah… We Have Butter. And Guess What? It’s Good For You!

The Buttermilk:

Storing Butter:

Personally, I Think Homemade Butter Makes a Great Gift!

Want More ‘How To’s”?

The Recipe: How to Make Raw or Pasteurized Butter

MAY I PLEASE ASK A FAVOR?

Instant Pot Crustless Veggie and Bacon Quiche

LOW-CARB COOKING WITH YOUR INSTANT POT

SO LET’S TALK ABOUT THE FABULOUS INSTANT POT!

The Quiche!

The Recipe: Instant Pot Crustless Veggie and Bacon Quiche

MAY I PLEASE ASK A FAVOR?