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RECIPES  |  MEAL PREP  |  WEIGHT LOSS  |  KETO

Cold Keto Lunch Meal Prep

Keto friendly roasted chicken salad with low carb cloudbread buns. Keto lunch recipes for work & school.

This recipe is , with main ingredient

Keto Lunch Recipes

Roasted Chicken Salad with Cloudbread

Course: Main Course
Cuisine: American
Prep Time: 20 minutes
Cook Time: 1 hour 10 minutes
Total Time: 1 hour 30 minutes
Servings: 5 meals
Author: Bobby Parrish
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Ingredients

For the chicken salad:

  • 10 chicken thighs bone-in & skin on
  • ¼ cup green onions
  • 3 tablespoons fresh parsley chopped
  • ¼ cup chopped pecans roasted if desired
  • 1 cup celery chopped
  • 2 slices thick cut bacon cooked & chopped
  • Lemon juice
  • Avocado or grapeseed oil
  • Kosher salt & fresh pepper

For the dressing:

  • 1 cup full fat keto no sugar mayonnaise
  • Juice of 1 lemon
  • 1 teaspoon coconut amino acid
  • ½ teaspoon toasted sesame oil
  • 1 teaspoon stone ground or dijon mustard
  • 1 teaspoon sriracha or hot sauce
  • 1 teaspoon tahini
  • ¼ teaspoon salt & a couple cracks of pepper

For the cloud bread:

  • 6 eggs
  • ¼ cup plus 2 tablespoons of room temperature low fat cream cheese
  • ¼ teaspoon cream of tartar
  • 1 tablespoon finely grated parmesan or pecorino cheese
  • ½ teaspoon dried oregano

Instructions

  1. Cook's note: If you only have one oven, cook the chicken first and then make the cloudbread. You can't make the cloudbread batter ahead of time, it must be made and placed in the oven immediately, otherwise the bubbles in the batter will deflate.
  2. The cream cheese for the cloudbread must be at room temperature, you can leave it out for hours ahead of time if needed. Recipe makes 8 large cloudbread buns.
  3. Begin Cooking:
  4. For the chicken, pre-heat oven to 400 F. Place the chicken thighs on a sheet tray and season with a drizzle of oil and a generous pinch of salt and a few cracks of pepper on both sides. Place the chicken skin side up and roast for 1 hour. You can also cook the bacon on a sheet tray for 12-15 minutes while the chicken roasts.
  5. Meanwhile make the dressing by combining everything in a medium size bowl and whisking well. Check for seasoning, you want the flavor to be lemony and bold, so adjust if needed.
  6. Once the chicken has cooled down a few minutes, peel the skin off and use two forks to shred the meat off the bones and then run a knife through the meat to make it fine. Add the chicken to a large bowl and season it with ¼ teaspoon salt, a couple crack of pepper, and the juice of half a lemon. Mix well and then pour over all the dressing and mix very well. Add the green onions, parsley, pecans, celery, bacon, and mix very well. Check for seasoning you may need more lemon juice.
  7. To make the cloud bread pre heat oven to 300 degrees F. Make sure the cream cheese is at room temperature or it won't melt into the batter. Carefully crack the eggs in a large bowl and separate the egg yolks and place them in another bowl. If any of the egg yolks breaks into the egg whites, you have to throw them out and start over, so be careful. Add the cream of tartar to the egg whites and use a whisk or hand mixer to beat the egg whites until they reach a stiff peak. If you are not sure what a stiff peak is, watch the video in this post. Use the same mixer to combine the egg yolks with the cream cheese and beat until smooth, it's ok if there are little flecks of cream cheese that have not melted. Use a spatula to add half of the egg white mixture to the egg yolks. It is very important that you fold the mixture together, and NOT STIR, otherwise you will deflate all the bubbles. Once the first batch of egg whites is mostly incorporated and the rest and fold until combined. It's ok if the mixture is not completely smooth, you don't want to over mix the batter.
  8. Place a layer of parchment paper on two sheet trays and use a ½ cup measuring cup to scoop the batter on to the parchment paper. Try to make the shape the size of a bun, and use a spoon to make it even. The batter will spread a little, so make sure not to make them too thin or wide. Grate a little bit of cheese and sprinkle a little of the oregano on the top of the buns. Bake in the oven for 27-30 minutes, or until deep golden brown in color. Remove from oven and allow to cool.
  9. Serve the chicken salad with the cloudbread and enjoy! The chicken salad will last in the fridge for 5 days, but can't be frozen. The cloudbread should be cooled down, and stored in a zip-top bag in the fridge for 4-5 days, or can be frozen and re-heated in a warm oven.

Recipe Notes

Macros for chicken salad, makes 5 servings:
702 calories per serving
1.27 grams of net carbs per serving
57.5 grams of fat per serving
40 grams of protein per serving
0.6 grams of fiber per serving

Macros per cloudbread, makes 8:
92 calories per bread
0.3 grams of net carbs per bread
7.56 grams of fat per bread
5.3 grams of protein per bread

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