Keto Pulled BBQ Ranch Chicken Sliders

“Pulled” BBQ is a classic for potlucks, parties, game day spreads and casual family dinners. No wonder—it’s easy to make ahead (in big batches no less) and even does well for leftovers.

Still, the sauce and buns traditionally haven’t been low-carb friendly…until now.

Today we’ve got another comfort food re-do. Healthy Primal and even keto complementary, this recipe puts another favorite back on the menu.

Servings: 8

Time in the Kitchen: 30 minutes

Ingredients:

Keto Buns:

  • ¼ cup (½ stick) unsalted butter, softened + additional for greasing ramekins
  • ¼ cup Primal Kitchen® Avocado Oil
  • 1 tsp. honey
  • 1.5 cup + 2 Tbsp. (70g) almond flour
  • 10 Tbsp. (65g) ground flaxseed
  • ½ Tbsp. baking powder
  • ¾ tsp. salt
  • 3/4 tsp. baking soda
  • 6 eggs
  • 2 Tbsp. full-fat coconut milk

BBQ Ranch Chicken:

  • 1 cup Primal Kitchen BBQ Ranch
  • 2 lbs. boneless skinless chicken breast
  • 2 tsp. onion powder
  • 1/2 Tbsp. paprika
  • 1 tsp. chili powder
  • 1 tsp. garlic powder
  • 1/2 tsp. salt
  • 2 Tbsp. Primal Kitchen Avocado Oil
  • 1.5 cup water or broth
  • ¼ cup thinly sliced scallions

Toppings (optional):

  • 4 cups baby arugula
  • ½ cup thinly sliced tomatoes
  • 2 small avocados, sliced (about 1.5 cups, 400g)
  • Dressing of choice, if desired (We love Primal Kitchen Ranch Dressing with this recipe.)

Instructions:

Preheat the oven to 325 ºFahrenheit and grease 8 small ramekins (about 2.5” in diameter) well with butter. If you don’t have dedicated ramekins, you can also use small circular pyrex containers (they are approximately one cup in size).

Whisk the butter, Primal Kitchen Avocado Oil and honey together in a mixing bowl. Add the almond flour, ground flaxseed, baking powder, baking soda and salt together to the bowl and mix until combined. Whisk the eggs and coconut milk in a separate bowl and fold them into the mixing bowl until everything is well combined. Allow the mixture to rest for a minute or so and then give the batter another mix.

Pour equal amounts of batter into each of the ramekins. Bake the buns in a 325 ºF oven for 18-20 minutes. The tops of the buns should be golden and fairly firm. Allow them to fully cool before running a knife around the inside of the ramekin. Gently twist the buns to help loosen them from the ramekins. Slice the buns in half lengthwise and set aside.

To prepare the chicken, flatten the chicken breasts by placing them between two pieces of parchment paper and pounding with a mallet until they are uniform in width (around ½” thick). Flattening the chicken breasts prior to cooking ensures that they are all the same thickness and therefore will cook evenly and in a similar time frame. The overall amount of time it takes for the chicken to cook will depend upon the size and thickness of the chicken breasts.

Combine the onion powder, paprika, chili powder, garlic powder, and salt in a bowl. Rub the mixture all over the chicken and place the chicken in the fridge to marinate for an hour.

Remove the chicken from the refrigerator. Heat the Primal Kitchen Avocado Oil in a pot or deep pan over medium heat. Once hot, add the chicken breasts to the pan, keeping them in a single layer so they aren’t overlapping. Sear the chicken for 2 minutes on each side.

Add the water or broth to the pot and bring the liquid to a boil. Reduce the heat so the liquid is simmering and cover with the lid. Allow the chicken to simmer for 5 minutes, then flip the chicken breasts over and cover again. Continue cooking until the chicken reaches an internal temperature of 165 ºF (about 15-20 minutes total, depending on the size of the chicken breasts).

Remove the chicken breasts from the pot and shred them using two forks (or your hands, if you allow the chicken to cool a little first). Place the shredded chicken back into the pot and stir in the Primal Kitchen BBQ Ranch and half of the sliced scallions. Cover the pot and heat the chicken over medium-low heat for about 5 minutes. Uncover the pot and give the chicken a stir. If it looks too dry, you can add a little more dressing or water/broth. Remove the pot from the heat and stir in the remaining scallions. Allow the chicken to cool for a few minutes, stirring once or twice to help the chicken absorb any remaining sauce.

Create your sliders by scooping a portion of the pulled chicken on one half of the bun. Stack a slice or two of tomato on top followed by a couple of slices of avocado. Serve alongside an arugula salad for a full meal.

If you’d prefer to keep this dish even lower in carbohydrates, you can forego the tomatoes and/or avocados in the garnish and salad. A bit of chopped radish and/or a thin slice of red onion would work well instead.

Nutritional Information (per Bun):

  • Calories: 215
  • Net Carbs: 2 grams
  • Fat: 21 grams
  • Protein: 4 grams

Nutritional Information (per serving of BBQ Ranch Chicken):

  • Calories: 244
  • Net Carbs: 2 grams
  • Fat: 14 grams
  • Protein: 27 grams

Nutritional Information (per serving)—1 Keto Bun, 1/8 portion of BBQ Ranch Chicken with Fixings and Salad

  • Calories: 610
  • Net Carbs: 7 grams
  • Fat: 47 grams
  • Protein: 37 grams

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The Best 17 Keto-Vegan-Paleo Recipes

Thanks to the good folks at Paleohacks for today’s recipe.

Is it possible to go keto while omitting all dairy and animal products as well? It might seem difficult, but these 17 keto-friendly vegan and Paleo recipes can get you started.

The biggest challenge to going keto (and otherwise restricting your diet) is the frustrating perceived lack of variety when it comes to meals. We’re here to prove that even when following the keto, Paleo and vegan diets, you can still eat well.

From breakfasts, to snacks, to lunch, dinner and dessert, there’s something for every meal of the day. Enjoy fluffy coconut flour flatbread to sandwich your favorite toppings, or healthy mint chocolate fudge for a treat. You’ll find inspiration all over this list.

These five-ingredient, five-minute low-carb crunch protein bars are basically healthy candy bars. Plus, there are lots of modifications you can follow to best suit your diet.

This easy, fluffy flatbread will fool anyone—it’s just as good as the original, gluten-laden kind. Psyllium husk functions as the “egg-like” binder in this recipe, making it totally vegan in addition to Paleo and keto.

This simple Shamrock shake recipe is way better than the fast food original, but just as (naturally) green—thanks, avocado! Vanilla and mint extracts lend the shake its distinct flavor.

Need a craving-busting chocolatey treat? These chocolate espresso bombs use whole ingredients, including cacao powder, nut butter and espresso powder. They’re full of healthy fats that will keep you satiated in between meals.

This inventive bento box assemblage includes seaweed “noodles” with your choice of raw or toasted almonds, an herbaceous heirloom tomato and cucumber salad, protein-packed guacamole and chunks of coconut and carrot. It makes for one refreshing, colorful and healthy lunch!

Packed with Mexican spices like cumin and cilantro, this Mexican cauliflower rice makes the perfect accompaniment to any main dish.

Silky mint chocolate fudge that’s dairy and sugar-free? It’s true! This simple recipe is ready in under an hour and requires only a blender and a fridge.

The secret to these crunchy, chocolate mint, no-bake protein bars is the crunchy almond butter—but smooth almond butter will also work in a pinch. Adorn your bars with chia seeds, coconut, cacao nibs or almonds for added flavor and texture.

These chocolatey-coffee-nutty treats will keep you satiated all day long, thanks to the addition of almonds, flax meal, hemp seeds, almond butter and coconut oil. Be sure to omit the maple syrup or swap in a keto-compliant sweetener.

Don’t be fooled by the pictures—there’s no actual pasta to be found here! Kohlrabi noodles make for a flavorful, healthy dish, while a homemade, dairy-free Alfredo adds an ultra-creamy mouthfeel. This recipe uses pre-prepped noodles and cauliflower rice, but you can always make those at home with a food processor and spiralizer.

These fat bombs are loaded with puckering citrus flavor from lemon juice and zest as well as coconut butter, coconut oil and low-carb blueberries—or whatever berries you prefer.

Need a big bowl of comfort, with none of the guilt? This low-carb mac and cheese recipe uses hearty cauliflower in place of noodles, while tahini, olive oil and spices make it super creamy and tasty.

Well-spiced, creamy spinach gets whipped up quickly in the Instant Pot. Opt for coconut oil over ghee to keep it vegan, and serve over a bed of cauliflower rice.

These simple, uber-creamy and chocolatey fudgesicles take minutes to prep. Opt for stevia over the maple syrup and add more coconut milk to keep it keto.

Need a big bowl of Mediterranean-inspired, veggie-packed goodness? This salad boasts cauliflower, artichoke hearts, bell pepper, cucumber, tomatoes and more.

This simple tabbouleh recipe subs in cauliflower for traditional grains. It’s herbaceous, lemony and perfect to dip all your favorite vegetables in.

Missing bread on your restricted diet? This magic, low-carb mug bread comes together in minutes and requires only a handful of wholesome ingredients. Be sure to use a vegan egg substitute to keep it vegan.

Thanks again to Paleohacks for the awesome recipe list today. Have your own favorite low-carb plant-based favorites? Share below. 

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19 Keto Soups

Thanks to the good folks at Paleohacks for today’s recipe.

There’s nothing quite like cozying up on the couch with a warm bowl of rich and hearty soup. Unfortunately, hearty soup recipes often rely on high-carb ingredients like potatoes, rice, and noodles to achieve comfort food status.

Luckily, we know tons of Paleo-friendly soup recipes that fuel your body and nourish your belly – all while keeping you in ketosis. Think fat bomb hamburger soup loaded with veggies and beef, or a velvety, dairy-free celeriac soup with chorizo, sage crisps and walnuts. If you’re craving takeout, there’s keto-friendly hot and sour soup, or if you need something that takes hardly any effort, we have a go-to chipotle chicken soup you can make right in a slow cooker. Whatever you crave, there’s a healthy soup to enjoy this fall. Check out these 23 keto-friendly snacks to keep you going between meals.

This low-carb hamburger soup is loaded with healthy fats to keep your body in ketosis, thanks to the addition of buttery organic red palm oil.

Celeriac, also known as celery root, is a hearty root vegetable ideal for a smooth, creamy soup. In fact, it’s the perfect replacement for high-carb potatoes!

Craving creamy beef stroganoff without the carbs? Try this soup! It’s chock-full of umami steak and mushrooms, made velvety smooth with silky coconut cream.

Skip the takeout and make this Chinese mainstay soup at home. This healthy version is made with thin slices of pork tenderloin and gets its characteristic tang from gut-healthy apple cider vinegar.

This simple and satisfying butternut squash soup is spiced with fall flavors like cinnamon, nutmeg and thyme. Try blending in some cauliflower to make it even thicker.

Who doesn’t love those super simple recipes where all you have to do is dump everything in the slow cooker? Let your crockpot do all the work in this flavorful chipotle chicken soup recipe.

You might not typically think of salmon as soup-worthy, but this recipe will convert you. Use seafood broth to boost that savory, comforting factor.

Garnish this smoky, Spanish-inspired soup with diced avocado, and get ready to warm up quick.

This gorgeously-colored soup is loaded with anti-inflammatory turmeric, juicy chicken thighs, and tons of veggies. It’s good for you all-around.

A drizzle of nutty tahini and a scattering of crispy bacon on this asparagus soup makes for a work of art.

Feeling under the weather? Get the classic fix with this herb-filled chicken soup, made right in the crockpot.

What is it about this spinach and mushroom soup that makes it feel like “a hug in a bowl”? It’s loaded with health-boosting ingredients, like bone broth, collagen peptides, coconut vinegar, nutritional yeast and ghee.

Do you have a freezer full of frozen seafood like fish and shrimp? This is the soup you need to cook up tonight. Enjoy succulent seafood in a rich, creamy tomato broth.

Cassidy’s Craveable Creations | Meatball Soup

Spinach-packed beef meatballs are surrounded by veggies like zucchini, tomatoes and carrots in a rich broth of tomatoes, stock and balsamic vinegar.

Go Greek with this tangy lemon chicken soup with hearty kale and cauliflower rice.

Why slave over finicky cabbage rolls when you can get the same flavor and texture in soup form?

This autumnal pumpkin soup is loaded with warming spices like cinnamon, ginger, and nutmeg.

Bacon and cauliflower are the perfect couple in this creamy, chowder-like soup.

Boost your go-to tomato basil soup with thick slices of Italian sausage for a meal you can enjoy on its own. If you’re feeling particularly indulgent, serve with this cauliflower grilled cheese for dunking!

Thanks again to Paleohacks for today’s recipe. Have a great Sunday, everyone.

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Keto Waffle Breakfast Sandwich (+ a Giveaway!)

Breakfast: it’s perhaps the menu with the most stumbling blocks for those living low-carb. Eggs are great, but—let’s face it—get old without some variety. At times we may find ourselves missing the traditional breakfast classics we might have enjoyed at one point—even when we know they don’t fit our current health goals.

But who said keto was about deprivation? Not us, for sure. With a huge array of keto-friendly classic recipes, we’re hellbent on showing the world just how great keto eating can be—with real food, full flavor and no compromises. So, back to breakfast now…. We dare you to bring this savory keto waffle breakfast sandwich to work—and see just how many people you convert.

Enjoy—and be sure to check out this week’s giveaway with our friends at Birch Benders (below)!

Servings: 2 sandwiches

Time In the Kitchen: 30 minutes

Ingredients:

  • 3/4 cup Birch Benders Keto Pancake and Waffle Mix
  • 1/2 water
  • 1 tbsp coconut oil
  • 2 eggs
  • 3 slices bacon
  • 2 sandwich slices of cheddar (or cheese of choice)

Instructions:

Mix Birch Benders Keto Pancake and Waffle Mix with water and coconut oil according to package instructions.

Grease mini waffle iron with Primal Kitchen® Avocado Spray Oil. Pour batter into waffle iron and cook according to iron instructions.

While mini waffles are cooking (or before), scramble 2 eggs in small skillet.

Cook 3 strips of bacon (in oven at 400 ºF/205 ºC).

When mini waffles are done, let cool slightly on plate or cooling rack.

When cooled, top two of the waffles with cheese slices, 1 1/2 bacon strips each, and divided scrambled egg. Top with the remaining two mini waffles to make 2 sandwiches.

For a little extra spice, add Primal Kitchen Chipotle Lime Mayo. Now dig in….

Now For the Giveaway…

Have we won you over yet to Birch Benders easy and incredible mixes? (They have a paleo version, too, btw.)

Just follow @marksdailyapple and @birchbenders on Instagram and comment on today’s MDA Instagram giveaway photo with your favorite keto recipe.

One lucky (random) winner will score a Primal Kitchen package worth $100: Vanilla Collagen Fuel, Classic Mayo, Chipotle Lime Mayo, Ranch Dressing, Green Goddess Dressing, and Caesar Dressing.

Good luck—and bon appetit!

Nutritional Information (per sandwich):

  • Calories: 415
  • Net Carbs: 6.6 grams
  • Fat: 32.6 grams
  • Protein: 22 grams

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Low-Carb & Keto Chayote “Apple” Crisp

Chayote squash is having its day in the sun as of late, but it’s been used for centuries in Latin American cooking and baking. The chayote squash (also known as mirliton squash) is a mild-tasting, relatively low carb, and versatile fruit with a good dose of vitamin C. Because of its hardness, you’ll definitely want to eat it cooked, but the end result will be worth it: a tender but slightly crisp fruit that bears a resemblance to pear or jicama and that takes on the particular flavors of any recipe—sweet or savory.

Note: there’s a little extra prep involved with chayote, but we think the additional few minutes are well worth the approximately 50 grams of carbs spared (full recipe).

Time In the Kitchen: 20 minutes

Servings: 6

Ingredients:

Filling

  • 5 cups chayote squash
  • 1 tbsp cream of tartar
  • 5 tsp cinnamon
  • 1 tbsp lemon juice
  • 1/2 cup Swerve (or equivalent of favorite sugar-free sweetener (e.g. monk fruit, etc.)

Crumble Topping

Instructions:

Preheat oven 350 ºF/175 ºC

Prep the squash. (This video has a good rundown of the process.) In a nutshell, cut the top inch off the fruit and let the liquid bubble up on the exposed flesh of the fruit. Rub the cut top piece over the exposed area for a full minute to draw up and out more liquid. This will create a froth as pictured. After the full minute, wipe off this froth with a clean paper towel. (Although the liquid/froth is completely safe, it may cause a mild tingly feeling if you get it on your fingers.)

Cut the fruit in half and remove the seed, along with the white flesh directly around it.

Cut squash into 1/4 inch slices.

Place in pot along with cinnamon, arrowroot or cream of tartar, lemon juice and sweenter. Cook over medium heat for about 10 minutes so that the squash starts to become tender.

Pour into ramekins.

Put all the crumble topping ingredients into a food processor and pulse until the butter is well incorporated and it looks good and crumbly.

Pour over top of squash.

Bake 30 minutes (or 45 minutes if baking as an 8-inch pie)

Nutritional Information (per serving)

  • Calories: 345
  • Net Carbs: 8 grams
  • Fat: 28 grams
  • Protein: 12 grams

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