
Keto Shake N Bake
yield: 4 SERVINGS
prep time: 10 MINUTES
cook time: 30 MINUTES
total time: 40 MINUTES
Crispy shake and bake coating for chicken and pork made with keto chips and zesty seasonings.
Ingredients
Keto Shake N Bake Mix:
- 3 - 1 oz. bags of Ranch flavored keto chips (such as Quest or Hilo)
- 1/4 cup almond flour
- 1 tablespoon garlic powder
- 2 teaspoons dried parsley
- 1 teaspoon dried dill
- 1 teaspoon onion powder
- 1/2 teaspoon mustard powder
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 1 pound of chicken tenders or thin cut pork chops
- 1 egg, beaten
- 1 tablespoon water
Directions
1
To make the Shake N Bake Mix:
Crush the keto chips in their bags. Place the crushed chips in a food processor and pulse until they resemble breadcrumbs. Mix the chip crumbs with almond flour and seasonings. Place the mixture in a gallon Ziplock bag.
2
To cook the chicken or pork:
Preheat oven to 350 degrees. Line a baking sheet with parchment paper. Mix the egg with the water and place the egg wash in a shallow dish or bowl.
3
Coat the chicken tenders or pork chops in the egg wash.
4
After coating the meat in the egg wash, place each piece of meat in the Ziplock bag with the keto shake n bake mixture and shake until well coated.
5
Remove the meat from the Ziplock bag and arrange it on the baking sheet. Bake for 25 to 30 minutes, until pork is 145 degrees or chicken is 165 degrees. Serve with your favorite keto condiments and enjoy!
Additional Notes
Pork Chops with Quest: 372 Calories | 16.3g Fat| 4.8g Total Carbs | 1g Fiber | 1.1g Sugar | 48.8g Protein | 3.8g Net Carbs
Chicken Tenders with Hilo: 333 Calories | 14.1g Fat | 4.8g Total Carbs | 1.8g Fiber | 1.1g Sugar | 43.6g Protein | 3g Net Carbs
Pork Chops with Hilo: 380 Calories | 20.4g Fat | 4.8g Total Carbs | 1.8g Fiber | 1.1g Sugar | 41.1g Protein | 3g Net Carbs
Nutrition Information
Yield: 4 servings, Serving Size: 2 chicken strips (using Quest chips)
Amount Per Serving:
326 Calories | 9.9g Fat | 4.8g Total Carbs | 1g Fiber | 1.1g Sugar | 51.1g Protein | 3.8g Net Carbs