For those doing keto or are gluten sensitive, fried food can sound like it’s off-limits but guess what? It’s not! With the right recipe and ingredients, you can have that delicious fried flavor without any regret.

You may be wondering how you can have fried food on a keto diet since the definition of keto practically spells it out as off-limits. The secret is the breading and what you fry it in. This recipe uses almond flour instead of regular flour and ghee butter in place of oil. Those two combined give this recipe the keto seal of approval.

The keto diet

The keto diet is all about minimizing carbs while focusing on high-fat intake. The emphasis on fats makes this an ideal choice for anyone who wants to lose weight while still feeling satisfied after every meal.

The purpose of the low-carb aspect is to keep your body in a state called ketosis, where it produces ketones, which are produced when your body breaks down fat stores.

When you first start this type of diet, there is an adjustment period that might feel a little overwhelming. The first couple of weeks can be pretty harsh as your body tries to adjust to running on ketones instead of glucose. But once your system adjusts, weight loss becomes much easier.

This diet benefits weight loss because it limits food options, making you less likely to give in to temptation during your strict routine. It also helps that keto has so many health benefits when done correctly. But some people have trouble sticking with this type of eating plan… which brings me back to the keto-friendly chicken tenders.

Did I mention I fry them? Actually, fry them. I don’t pull out the air fryer for this recipe. The secret is simple, is ghee butter.

Why I use ghee butter 

Let’s start with what ghee is. 

According to Medical News Today, Ghee is essentially butter without the milk fats. You can make your own or buy it at your local grocery store. It originates from India, but it’s become easier to find locally due to keto’s popularity in Western culture. 

Ghee has advantages over the usual butter or oil when it comes to frying, especially for those on a keto diet.

First, ghee gives you more bang for your buck in the keto world in terms of fats (and since keto is based on an 80% fat diet, this is a big deal). Second, ghee is also much more stable than butter and able to withstand higher cooking temperatures, like those that happen while frying.

Due to the high heat, the breading on this recipe crisps up beautifully and creates a perfect golden color. The outside is crispy while the inside stays tender and juicy.

I made fried chicken with a lighter version of this breading, but it wouldn’t stay as crisp and golden. The extra egg white and almond flour in this recipe really make a difference.

Not only will keto-fried chicken tenders taste great, but you get the added bonus of increasing your vitamin and mineral intake without it leaving you feeling hungry. That full feeling, that’s the healthy fats doing their job!

Why I use almond flour 

Almond flour is rich in protein and fiber while also low carb, making this an easy choice for many on a keto diet. I use almond flour because it crushes into a fine texture that ends up creating what looks like regular flour, but contains way fewer carbs.

In my opinion, it’s the perfect replacement for regular flour.

I know what you’re thinking: almond flour is super expensive! I thought that too when I first started keto. But, if you don’t like the cost, you can always make your own almond flour. It’s easy to do with just a few simple ingredients, and it makes that price per pound go way down!

You may be wondering how to make your own almond flour too. It’s super simple and requires almonds, a blender, and about 5 minutes of your time. The Minimalist Baker gives an excellent overview of how to do it as well as the difference between almond meal and almond flour. It’s a cost-effective way to eat healthier without killing your monthly grocery budget.

I also want to mention that almond flour is full of vitamin E, magnesium, potassium, and iron among other healthy minerals. This means that when you eat this breading, your body will get plenty of good nutrients in return.

Now, let me show you how to make your very own keto friendly and gluten free chicken tenders!

Recipe Fried Chicken Tenders

First, gather your ingredients: 

• Chicken tenders (the equivalent of two breasts)
• 1 egg
• 1 tsp baking powder
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp salt
• 1/4 tsp coriander
• 1/4 tsp ginger
• 1/8 cardamom
• 1/4 tsp paprika
• Almond or sesame flour for breading 
• Ghee butter for frying (don’t worry, this recipe doesn’t require deep frying to keep it on the keto side)

Instructions

1. Clean the chicken under cool running water and pat to dry using paper towels.
2. Combine the egg with all the spices.
3. Dredge the chicken in the egg and spice mixture.
4. Cover each chicken slice in the flour.
5. Over medium heat, I add two tbsp. of ghee to a non-stick pan.
6. Pan fry each tender until golden and thoroughly cooked.

Serve hot with your favorite dressing.

Serving ideas

Part of any culinary experience is in the presentation and serving as much as it is in the actual flavor of the food itself. For this recipe, I have a few suggestions on how you can present your delicious meal with style. 

First, contemplate the most important part. The dipping sauce. 

There are several keto-friendly dipping sauces on the market. My personal favorite is the homestyle ranch. What can I say? You can’t go wrong with a classic. However, if you want something a bit different with that same great ranch base flavor, look for avocado oil ranch dressing. 

Second, what will you serve with it? For side dishes, I go for a keto-friendly Caesar salad or cauliflower hash browns. If you have a mushroom lover at the table, look up a recipe for creamy garlic mushrooms with bacon. Yummy.

As a last but not least suggestion, let’s talk about the garnish. A bit of parsley and lemon zest adds a nice pop of color to your keto-friendly chicken tenders recipe!

Cook and enjoy! Then come back and share in the comments what you thought.

This holiday season, why not have a healthy, gluten-free option to share with your family and friends? This recipe is the perfect side dish for any holiday gathering. 

Au gratin potatoes are a popular side dish because of their warm, comforting feel, with the cheese and potatoes layered together like a hug. I’ve always enjoyed making this one for my family because it reminds me of the holidays and how great simple things can be if you let them. 

 This recipe has a special touch to make it my own yet still reminds me of childhoods long past. With the addition of chicken, mushrooms, and spices, you get a much more filling side dish that can easily be served as the main course if you are limited in time.

Then Uniqueness of The Mushroom

This recipe calls for a unique ingredient. Portobello mushrooms! Portobello mushrooms are the relative to the white button mushroom and can be substituted for them in most recipes. The best part about the portobello mushroom though is its flavor. It’s full of meaty flavor and texture, which makes it great for vegetarians.

 Portobello mushrooms are easy to find in your local grocery store because they are grown in nearly every state (though Pennsylvania has bragging rights to 60% of the U.S production), and they are harvested year-round.

 Safety dictates that I tell you to make sure you wash your mushrooms prior to use. You should rinse them under running water before you prep or eat them even if they are pre-washed from the grocery store; better safe than sorry. After all, this is a holiday recipe, and you don’t need anyone getting sick, right?

Recipe for Au Gratin Potatoes Gluten-Free 

First, gather your ingredients: 

• (10) medium potatoes
• (6) Portobello mushrooms
• (1) medium onion
• (2) chicken breasts
• (1) 8 oz. Fresh Crème Fraiche
• (1) 6 oz shredded mozzarella cheese
• (1) 16oz mozzarella pearls
• (2) eggs
• 1 cup milk
• Salt and pepper
• (6) garlic gloves
• 1/4 tsp turmeric
• 1/2 tsp coriander
• 1/2 tsp paprika
• 1/4 tsp cumin
• 1 tbsp. olive oil
• 1 stick butter of your choice

 Potatoes Preparation:

1. Rinse potatoes with vinegar (if you prefer to cook it with skin) and remove the skin.
2. Cut potatoes in slices not too thin or thick 
3. On a griddle, add the butter and place the sliced potatoes to grill, sprinkle with salt, and turn potatoes to grill the other side.
4. Continue to grill and brown the potatoes until they are fully cooked. 

 Mushrooms and onions preparation:

1. Wash the mushrooms and remove the white core, then slice them and sprinkle with some salt
2. Wash the onions and slice them to your preferred thickness.
3. Add some more butter to your griddle. Then add the mushrooms and onions and cook until brownish or to your liking.

 Chicken preparation :

1. Place two chicken breasts in a food processor and add garlic, cumin, coriander, paprika, turmeric, salt and pepper to your taste and grind all ingredients.
2. Add some butter to the griddle and place the ground chicken to cook till all cooked and golden brown.
3. Egg mixture preparation 
4. In a bowl, add the two eggs, crème fraiche, milk, salt, and pepper to taste and mix till all are incorporated.

 Assembly time:

1. Pre-heat oven to 400 degrees. In a glass Pyrex or any oven pan of your choice, add olive oil and brush it all over the sides of the pan to prevent sticking
2. Line up the first layer of potatoes, onions, mushrooms, some shredded mozzarella cheese, and mozzarella pearls
3. Line up the second layer of potatoes, onions, mushrooms, and cheese.
4. Add potatoes to the top if you have any leftover (I had only a few left), then sprinkle the rest of the shredded mozzarella cheese. 
5. Add the mozzarella pearls, then pour the egg mixture.
6. Place it in the oven and cook for 15 to 20 mins. 

 Serve hot and enjoy.

Serving ideas

Au gratin potatoes are such a versatile dish that you can eat them with casseroles, soup, fish… really, anything. Here are a few suggestions that I have for you this holiday season.

A favorite way to serve up this dish is alongside a holiday classic, ham. A nice warm slice of spiral cut ham with some cheesy potatoes just takes me right back to those holidays at mom’s house.

Another way you can serve these up is with some bacon-wrapped asparagus. Again, you get your veggies with the addition of a crowd favorite in the bacon. And who doesn’t like bacon? Am I right?

 If you really want to get into the mood for the holidays, try the trendy vegetable of our time right now, the Brussel sprout roasted in the oven to crispy perfection. You get the creamy and sweet flavor of the Brussel sprout and the warm gooey texture of the au gratin potatoes. Perfection!

 Are you looking for more gluten-free holiday recipes? You’ll find tons of them on this site. Gluten-friendly doesn’t have to be boring! I cover a wide range of cuisines, stay awhile and explore. 

Is it possible to recreate Bahama Breeze Chicken Tostones, Healthier & Gluten-Free? 

When I made the switch to gluten-free, I immediately contacted Bahama Breeze to find out if I could still eat their chicken tostones. Unfortunately, the answer was no, so I set out to create a version of this comfort food that I could enjoy.  

I love all types of ethnic foods; ok wait… we can leave out the ones with insects or strange animals. My foodie comfort level hasn’t allowed me to go there yet. 

For a long time, my husband and I would go to Bahama Breeze specifically for the chicken tostones. It’s sooooooo delicious and a go-to comfort food for me. 

As soon as I discovered my gluten allergy, Bahama Breeze was one of my very first calls. 

“Are the chicken tostones at Bahama Breeze gluten-free?”

“No.” 

Thus ended my regular love affair with this beautiful dish. Or, so I thought.

It took me several months to adapt to my new gluten-free lifestyle and limitations. 

Then one morning, I woke up with increased energy and a passion for rediscovering foods I had loved, had given up, but that I just knew had potential to fit into my new diet. 

Why, after all, should a dish that is primarily plantains and chicken have gluten in it in the first place? 

My inspiration came after finding a bag of gluten-free tostones in our local grocery store. Friends had told me that it was easy to make tostones. Tostones, also called Patacones, are made from sliced green plantains that are fried, smashed, and then refried until crisp and delicious. 

I am skeptical of how easy they are and stick to the store-bought tostones. But, one day I’ll venture out and make these fried golden plantain slices from scratch.

For now, I’m sticking with the easy way. Especially since we love this recipe so much, we make it at least once a week! 

How to make gluten-free chicken tostones

You’ll need the following ingredients: 

• 3 chicken breasts
• 10 garlic cloves, peeled
• ⅓ cup of olive oil
• A bunch of cilantro
• A bunch of parsley
• ½ Tbsp. of cumin
• ⅛ tsp of coriander 
• ½ Tbsp. of turmeric 
• ¼ tsp of pepper
• Salt to taste
• Juice of two lemons
• 2 large red peppers, or a mix of red, green, and yellow
• 1 large package of mushrooms
• 2 large onions 
• ½ cup of vegetable or chicken broth ( i use my homemade chicken broth)
• A few threads of saffron
• 1 Tbsp. of ginger
• 1 Tbsp. of paprika
• Four Mexican cheese blend, shredded 
• Pre-made gluten-free tostones 
• Olive oil spray
• Optional toppings: salsa, guacamole, and sour cream

Preparing the chicken:

First, remove all the fat and skin from the chicken. To tenderize, I place the chicken in a shallow bowl, pour some vinegar over it, and leave it for a few minutes. Then I rinse and drain the chicken, patting it dry before rubbing on the salt. 

Using a mortar, crush half the garlic, parsley, cilantro, and some salt until it is soft and tender. Do this again with the second half, making sure the flavors incorporate nicely, and the garlic isn’t spilling out of the small mortar bowl (the reason for doing it in batches). Transfer the garlic and herb mix into a medium bowl. 

Next, add the lemon juice and the remaining spices (except ginger and paprika) and stir. 

Add the chicken to the bowl, making sure to coat it in the marinade. 

Cover the bowl and put it in the fridge for 30 to 45 minutes. 

While the chicken is chilling, prepare the vegetables. 

Dice the onions, peppers, and mushrooms. Over medium heat, add half of the olive oil. Add the onions, sauté for 5 to 10 minutes, depending on your preference. I like mine tender, so I sauté for the full 10 minutes. If you prefer crunchy, only do 5. 

Add the peppers and mushrooms to the pan and sauté.

Set the vegetable mix to the side. Take the chicken out of the fridge. Add the other half of the olive oil to the pan and then the chicken. Cook the chicken until it is cooked all the way through. Remove the chicken from the heat and let it cool slightly until you can safely slice or dice it without getting burned.

Once the chicken is ready, return it to the pan with the vegetable mix. Add the broth and cook on medium to low heat for another 5 minutes, allowing the flavors to blend. 

This is where I add paprika and ginger. It provides a nice pop of flavor to the dish. 

Preparing the tostones: 

For the tostones, to keep it healthier, I don’t fry mine. Instead, I soak the plantains in salt and water for a few minutes and dry them with a paper towel. Then, I transfer them to a pan lined with a parchment sheet and spray both sides with olive oil.

Bake them in a 375 degree F preheated oven until lightly browned.

If you have an air fryer I would love to hear if you’ve ever tried to fry your plantains that way. 

Time to assemble!  

Transfer the cooked tostones to plates and heap on the chicken and vegetable mix. The amount you want to put on the plantains is entirely up to you. 

Sprinkle the cheese over the top, pop it back in the oven to melt (remember, oven-safe plates!). 

You can serve this dish as is or add salsa, guacamole, and/or sour cream. It is entirely up to you! 

At my house, we return to this delicious dish at least once a week. It’s comfort food that I thought I had lost, but am excited to say I enjoy it even more now than before I discovered my gluten allergy. 

What meal do you typically eat with tostones?

While this copycat Bahama Breeze chicken tostones recipe is one of my favorites, I’d love to hear how you eat tostones. 

Do you make your tostones from scratch, or do you have a favorite gluten-free brand you turn to? 

This delicious cabbage pizza crust recipe is keto, gluten-free, and easy to make 

If you’ve been living the keto and gluten-free lifestyle for any amount of time, chances are high you know how to make cauliflower pizza crust. But have you tried a cabbage pizza crust? 

Cabbage and cauliflower are very similar when it comes to nutrient contents, fat, calories, and carbs. They have roughly the same amount of Vitamin C, A, and E and are great sources of fiber and antioxidants. To see a more complete comparison, visit Cauliflower vs. Cabbage. 

When it comes to using them in a no-dough pizza recipe, the differences lie in taste, texture, and ease of preparing. 

Cauliflower has a mild sweet and nutty flavor with bitter undertones. If overcooked it can become very bitter. To make a cauliflower crust pizza requires that the cauliflower be pureed in a food processor in preparation to make the crust. 

Cabbage can sometimes be sweet and has a very tough and crunchy texture, making it perfect for pizza! To prepare a cabbage pizza crust, the cabbage only needs to be sliced or chopped. No food processor necessary (which means a little less mess to clean up). 

Between the taste, the crunchy texture, and the easy assembly I haven’t quite figured out why the cabbage pizza crust isn’t as well known as the cauliflower crust. 

It’s time for that to change!

How to make a cabbage pizza crust & what to put on it

There are tons of gluten-free and keto pizza options now available in most large cities. Pizza places have jumped on the trend and offer gluten-free crust options. It’s even simple now to purchase no-carb frozen pizza dough at Walmart. But I have yet to see them tackle this simple and delicious cabbage crust. 

To start, you will need the following ingredients: 

• 4 cups of either sliced or chopped cabbage
• 1 small onion, diced
• 1 Tbsp. olive oil
• 1 Tbsp. butter
• Salt and pepper to taste
• 3 eggs, room temperature and slightly beaten

Once you’ve gathered all the ingredients, pre-heat a large pan on your stovetop to medium heat. Add the olive oil and the butter. Once the butter has melted, add the diced onion and sauté for five minutes. Next, add the cabbage and season with salt and pepper. 

Continue to cook until both the onions and the cabbage are tender. Remove from heat and place the mixture in a bowl to cool slightly. 

While the cabbage is cooling, I gather the toppings.

My favorite toppings for this pizza recipe

While I love the taste of homemade tomato sauce, the truth is if I’m crunched for time, this is the first place I cut back. I’ve included my steps for a simple tomato sauce that I absolutely love, but the pizza will turn out great with store-bought pizza sauce as well. 

My favorite toppings for this cabbage pizza recipe is chicken, sautéed with fresh garlic, red peppers, mushrooms, and spices. 

Here is what you will need for the chicken toppings: 

• 1 chicken breast, diced into pieces
• 4 garlic gloves, minced
• 1 large red pepper, diced
• 2 cups of mushrooms, sliced
• 1 Tbsp. of butter 
• 1 Tbsp. of olive oil
• ¼  tsp of cumin
• ½ tsp of coriander
• ½ tsp of paprika
• Salt & Pepper to taste

Reheat over medium heat, the same pan that you used to prepare the cabbage. Add butter, olive oil, and garlic. Sauté the garlic until it is tender and golden brown. Next, add the diced chicken and cook for 5 minutes. Add the cumin, coriander, paprika, salt, and pepper as the chicken lightly browns. Next, you will add the peppers and mushrooms and continue to cook until they reach your preferred tenderness. Set aside.

I am all about making as little mess as possible. That’s a big part of why I make the toppings before the tomato sauce. It’s the cooking I find enjoyable, not the clean up. 

Here’s what you need to gather to make the pizza sauce: 

• 1 jar of pizza sauce, or pesto sauce (which I used in mine)
• 1 Tbsp. of olive oil
• 1 large tomato, diced
• 2 garlic cloves, minced
• 1 Tbsp. of cilantro
• ⅛ tsp of cumin
• ¼ tsp of paprika
• Salt & Pepper to taste

Using the same pan, heat the olive oil over medium-heat and sauté the garlic until golden brown and tender. Next add the tomato and spices. Cook until the sauce is thick and no water is left in the pan. 

Time to assemble!  

Preheat the oven to 350 degrees F. 

Cover the pizza pan with parchment paper and spray it with olive oil to prevent the cabbage from sticking to the pan. 

Pour the slightly beaten eggs over the cabbage and onion and mix well to form the gluten-free, keto-friendly crust. Make sure it is well mixed as the eggs are what bind the vegetables together. 

Top the crust with a light coating of the tomato sauce, to much liquid will prevent the crust from holding its shape and the pizza will be soggy. 

Next add the sautéed chicken, red peppers, and mushrooms. Top with 1 cup of shredded mozzarella cheese. 

Place the pizza pan on the center rack of the preheated oven for 25 to 30 minutes. 

Once done I like to sprinkle mine with some parsley before serving. It adds a pop of color and enhances the flavor. 

Serve hot and enjoy! 

Your shopping list for making this no-dough pizza recipe 

Here is everything you will need to gather before you begin: 

• Pizza pan
• Parchment paper
• Sauté pan
• 3 Tbsp. olive oil
• 2 Tbsp. butter 
• 4 garlic cloves
• 3 cups cabbage
• 1 small onion
• 1 large tomato
• 1 small red pepper
• ½ cup of mushrooms
• 3 eggs
• 1 cup mozzarella cheese
• 1 chicken breast
• ⅜  tsp of cumin
• ½ tsp of coriander
• ¾ tsp of paprika
• 1 Tbsp of cilantro
• Salt & Pepper

What topping can you put on pizza?

I’ve added a few of my own special twists to this delicious keto, gluten-free pizza recipe. In the past, I’ve skipped the chicken for an easy meat-free vegetarian pizza. 

For those who like their pizza a little heavier, substitute the chicken for a ground sausage or beef. 

One of the best things about making pizza at home is all the little tweaks you can make specific to your tastes. 

What is your favorite pizza topping?