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Remember Shake ‘n Bake? I used to love Shake ‘n Bake when I was a kid. My mom made it with wings and drummettes and it was a family favorite! Before we started eating healthy, I fed the same thing to my kids, and they loved it! But once we had to start eating gluten-free, Shake ‘n Bake was a big no no. As soon as Trim Healthy Mama came out with their baking blend, I knew what I wanted to make first – Shake ‘n Bake! So here is a low-carb, much healthier copycat of the boxed stuff. This gluten-free, low carb shake n bake copycat recipe is tasty and easy – and a great way to change up the menu if you're getting tired of your regular chicken recipes!
First you dump all of the ingredients into a gallon-sizedbag:
Then you rinse the chicken (any kind will work, but I really prefer bone-in) and put a few pieces in the bag. Zip it up, shake the chicken, and put it on a parchment or foil-lined baking sheet. Repeat until all the chicken is coated and on the baking sheet.
one whole cut-up chicken, or 2-3 pounds chicken drummettes, wings, or drumsticks
1 cup Trim Healthy Mama Baking Blend
1 teaspoon paprika
1/2 teaspoon rubbed sage
1 teaspoon salt
1/2 teaspoon black pepper
1 teaspoon nutritional yeast (optional)
If you want to experiment, add 1/2 teaspoon of other favorite seasonings, like garlic powder
4 Tablespoons butter, melted, or coconut oil or olive oil spray
Instructions
Preheat oven to 425 degrees.
Combine dry ingredients in a gallon-sized bag and shake to mix.
Rinse chicken well and add a few pieces at a time to the bag of seasoning mix.
Seal the bag and shake a few pieces at a time until coated.
Place the chicken pieces on a baking sheet lined with parchment paper or foil.
Brush melted butter onto each piece of chicken.
Bake until juices run clear (for wings, it's about 12 minutes each side. Drumsticks take about 20 minutes each side. Keep checking so they don't burn!)
Notes
TIP: Butter is delicious. But in this recipe, if you use too much you will get soggy chicken. I brush a tiny amount on each piece. You could skip the butter (actually, since I'm dairy-free right now I did skip it on my pieces), and while they didn't LOOK as pretty, and seemed like they would be dry and crumbly, they still tasted great! All of that to say, less is more when it comes to the butter. Another option to skip dairy is to lightly spray with olive oil or coconut oil.
By workingathoomeschool.com
https://thewellplannedkitchen.com/
P.S. – remember the commercials – “It's shake n' bake, and I helped!”? I say that to my kids every time we pass by the blue boxes in the grocery stores. They are always embarrassed. It's awesome.
P.P.S. – I was asked for the nutrition info for this recipe. Nutrition info is not so easy for me to come up with, because trying to calculate net carbs while using specialty ingredients can be a pain. So here's the nutrition label NOT INCLUDING the THM Baking Blend. Baking Blend is absolutely necessary to this recipe, but it's not available on food calculators, so you need to add 2 grams of fat and 3 grams of carbs per serving to the nutrition facts below. This is the nutrition information for one serving (the recipe feeds six). With less than 3.7 grams of carbs, this is a great THM “S” recipe.
P.S. – My new eBook, 365: One Year of Healthy Meals for Busy Families, is available now! It’s one full year of reusable gluten-free monthly meal plans (it’s undated, so you can start at any time of the year and use each month over and over again), with printable shopping lists, meal idea worksheets, and tons of bonuses. You can click here to learn more!
Almond flour and coconut flour are the most commonly used for baking, and high fiber additions like lupin flour, chia flour, flaxseed meal, psyllium husk powder, and oat fiber can be added to them to improve the texture and taste of baked foods.
Almond flour is often considered the keto “all-purpose” flour. Generally, you can use almond flour at a 1:1 ratio with regular flour. This makes it easier to modify your favorite recipes to be keto-friendly. Depending on the recipe, you may need to adjust the amount of almond flour slightly.
Their original ads claimed it was “crispier than fried chicken,” even though it was not, and highlighted the product's convenience with taglines like “Just add chicken!” The rest, as they say, is history. The product was delicious, easy to make, and a much healthier alternative to deep-fried chicken.
The most commonly used flour which is the lowest in carbs is coconut flour. Note: Psyllium has the lowest carbs, however, psyllium is generally not used to bake entire cakes or cookies, it's used in smaller quantities to add bulk, fiber, and elasticity.
As you can see, almond flour is far higher in fat than coconut flour, making it superior for those following a Ketogenic Diet, or a Low Carb High Fat (LCHF) diet. Coconut flour is far higher in carbohydrates than almond flour.
Almond flour is lower in carbohydrates than wheat flour. This makes it a good choice for people who are on a ketogenic (keto) diet. A keto diet is low in carbohydrates and high in fat.
Is oatmeal keto-friendly? No, not unless you're interested in only a spoonful a day. Oatmeal is high in net carbs, which doesn't fit the low carb, high fat strategy needed to achieve ketosis.
Mix 1.5 cups bread crumbs with 1 envelope Lipton Onion soup mix. Using 1 cut up chicken, coat the pieces with 1/4 cup mayonnaise, then roll in the bread crumbs mixture. Baked on a greased cookie sheet at 375-400* for 30-40 minutes until chicken is done.
Stir in dry seasonings with the Shake 'N Bake crumbs before dipping the chicken. Add in ½ tsp. each of seasonings like oregano, cayenne pepper, garlic powder, cumin or chili powder for more flavor in the chicken coating.
A single serving of chicken tenders provides 499 calories and 31.7 grams of carbs. The breading provides a small amount of fiber (2.2 grams) and may even provide a small amount of sugar, although the actual count can vary based on the brand that you consume.
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