This is long overdue everyone. Long overdue. No, I’m not talking about Keto Buffalo Chicken Bites. I’m talking about Keto Meal Prep.
Few months ago, I asked you, my awesome readers, to tell me if Meal prepping on Keto is something that you struggle with. Your answers were overwhelmingly positive. An average of 70% of you said: Yes, this is something I totally want to see on Broke Foodies.
So I said, let’s do it.
Keto Chicken Meal Prep
When I was thinking of which Keto Meal Prep recipe I was going to make for this blog post, there were a few questions bouncing around in my head that I absolutely needed to settle before starting this.
I needed to know which protein I was going to use, and what do I serve it with. I didn’t want to make just another recipe that calls for zoodles, or roasted brocolli. I wanted to make lunches that I will look forward to eating during the week. And, I wanted to make keto lunches that resembled the stuff that I usually enjoy.
That’s how I came to choose Buffalo Chicken Bites as a main and Mashed Cauliflower as a side.
To make our lunches last for an entire 5 day week, this is what I did.
Chicken Breasts : 5 lbs which will make 1/2 pound per lunch
Dressing: 1/3 cup mayo + 1/3 cup sour cream + 1 tbsp hot sauce (or more) + 1 tsp Worcestershire sauce + 2 tbsp lemon juice + salt & pepper to taste
Cauliflower Mash : 2 large heads of cauliflower + 1/4 cup unsalted butter + 1/4 cup sour cream + 1/4 cup parmesan + 1 tbsp cream cheese + salt & pepper to taste
Here is what you get per lunch:
For each serving of chicken you get: 10g fat | 2g total carbs | 48g protein and a total of 306 kCals
For each serving of cauliflower you get: 7.5g fat| 9g total carbs (5g net carbs)| 4.8g protein and a total of 114 kCals
The total cost in Canadian dollars for 1 portion: 3,05 $CAD (Cost for entire cookout 30.5$)
The cost for the recipe might be different for you. It all depends on where you live, and shop. But this should give you an idea of how much it will cost for 1 portion out of 10 made.
How to Make Keto Chicken Buffalo Bites
To cut down on calories and unnecessary carbs, I started the process by just applying a dry rub to my chicken.
Next I baked my Chicken for 12-15 minutes at 400F. The reason why I baked my chicken at such a high temperature is simple. Chicken breast tends to dry out very quickly, so by baking it at a high temperature you’re shortening the cooking process and making sure that your chicken breast remains most and tender.
Next, I dressed my chicken with the buffalo sauce I have made beforehand. I covered the bowl with plastic wrap and started working on my keto mashed cauliflower.
To make this low-carb mashed cauliflower, start by cutting your cauliflower into florets. Boil your cauliflower for 10 minutes or until it gets soft enough for your fork to easily go through it. Drain and move to a food processor. Add sour cream, butter, parmesan, cream cheese, salt and pepper. Blend until smooth.
That’s all there is to it folks.
Here is a question that I get from time to time:
Can I have hot sauce on Keto? Yes. My advice is go with Frank’s Red Hot sauce. It’s the best, the most popular and the most widely available. Not to mention that it’s pretty cheap.
If Frank’s is not your kind of sauce, here is an exhaustive list of Keto Approved hot Sauces. I’m sure you will find one that suits your taste.
The Recipe Card
Keto Buffalo Chicken Bites
Ingredients
Buffalo Chicken Bites
- 5 lbs chicken breast cut into small chunks
- 1/3 cup mayonnaise
- 1/3 cup sour cream
- 1 tsp Worcestershire sauce
- 1 tbsp Frank's red hot sauce
- 2 tbsp lemon juice
- 1/4 cup cajun seasoning
- Salt and Pepper to taste.
Mashed Cauliflower
- 2 large heads Cauliflower
- 1/4 cup sour cream
- 1/4 cup Parmesan
- 1/4 cup butter at room temp.
- 1 tbsp cream cheese
- salt and pepper to taste
Instructions
- Preheat your oven at 400F. Cut your chicken into medium sized chunks (2-3 inches) and place in a parchment paper lined baking sheet. Carefully drizzle your Cajun spice mix and make sure that your chicken is well coated. Bake for 12-15 minutes.
- While your chicken is baking, cut your cauliflower into florets and boil on medium-high heat for 10 minutes, or until it gets soft enough for your fork to easily go through. Drain and let cool down for 5 minutes.
- Move your cooked cauliflower to a food processor, and add butter, sour cream, cream cheese, Parmesan, salt and pepper. Blend until smooth.
- Make your buffalo sauce by mixing in a large bowl, sour cream, mayonnaise, Worcestershire sauce, hot sauce, lemon juice, salt and pepper. Once your chicken is ready, add it to the bowl and mix.
- Serve your chicken with your mashed cauliflower. Enjoy!
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