Keto Shake N Bake Chicken
My childhood favourite. Shake N Bake chicken growing up was so delicious and easy to make for quick weeknight dinners. Hey, that was in the 90s, when we didnt care how much bread/carbs we consumed!
Remember how you didnt even need an egg for coating? You just shake the chicken in a bag with the pre-seasoned blend and bake!
Talk about easy.
We all know those classic flavours of Shake N Bake breaded and seasoned chicken are so, so deadly good! So why not copy and tweak a few things to make it homemade and more health conscious?
It is actually super easy to change your favourite dish into one that actually doesnt involve gluten and breadcrumbs.
This will work for pork and veal, too!
Give it a quick stir in a bowl.
Keto Friendly Oven Baked Garlic Parmesan Ribs Recipe Instructions
1. Preheat oven to 350 degrees.2. Dry ribs and drizzle olive oil, sprinkle on seasonings for ribs and massage the ribs with oil and seasonings.3. Place ribs on a baking sheet, cover with aluminum foil and bake for one hour.4. When there are a few minutes of baking left, grab a bowl and mix all of the sauce ingredients together.5. After an hour of baking, remove foil and brush garlic butter sauce over the tops of the ribs. Return to the oven and bake an additional 10 minutes.6. Serve.
Cook Time: 1 hour 10 Minutes
Serves 4
Calories 349, Total C 4.7g, Fiber 0.8g, Net C 3.9g, Sugar 0.3g, Fat 33.1g, Protein 10g
Grab the printable version of this recipe at the very bottom of this post!
Here are a few photos we took! Look at how yummy these ribs are!!
Finger lickin good I tell ya!!
How To Oven Bake Ribs Fast
This is the fastest way to make ribs in the oven. There is a super fast way to make them in a pressure cooker though! Head over here to find this technique: BBQ Keto Ribs made in the Instant Pot pressure cooker
Weve also made country style pork ribs in the pressure cooker too! They are super tender and fall off the bone!
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Raspberry Chocolate Keto Protein Shake
Looking for a tasty Keto protein shake recipe to help you start the day? This drink has got you covered. Blending up this ketogenic protein shake will take you around five minutes and is zero hassle. its going to be your new favorite treat.
Per Serving: Calories: 342 kcal | Fats: 26.2 g | Protein: 10.3 g | Carbs: 12.6 g.
How To Oven Bake Ribs Without Aluminum Foil
I usually use aluminum foil but I have also baked them in one of those turkey steam bags too. Both ways come out super tender. I wouldnt suggest cooking them without a cover because they tend to dry out. If you must cook them without a cover, I would probably add a 1/2 cup water in the bottom of the baking sheet to create a steam bath to prevent them from drying out.
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Keto Shake And Bake Pork Chops
Insanely delicious keto shake and bake pork chops you will want to make tonight.
Easy homemade low carb baked pork chops that are loved by all.
Simple breaded pork chops oven baked to perfection.
Quick low carb shake and bake pork chops recipe for dinner or lunch.
Yummy gluten free shake and bake pork chops that kids and adults love.
No need for restaurant food when you can make from scratch low carb bake pork chops.
Serve with cauliflower rice, mashed cauliflower rice, keto mac & cheese, veggies or side salad.
Get ready to bake up the best keto low carb shake and bake pork chops.
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Are Pork Chops Keto
Generally, all pork is fine on Keto. Where the “is it Keto,” comes into play is when you are talking about the way it is prepared. Pork, itself, is carb free. As long as you are using Keto friendly ingredients to cook them with, it is a great protein option.
For instance, traditional Shake N’ Bake mix has roughly 7grams carbs in the coating for one pork chop alone. Plus it has ingredients and preservatives not recommended on Keto.
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Tips For Perfectly Oven Baked Pork Chops
- Choose proper thickness: For this recipe as well as most oven baked pork chop recipes, you’ll typically want to use a thicker or double cut chop. Thicker chops don’t dry out like thinner, breakfast cut chops.
- Even them out-Using a meat mallet: If you are using chops cut from a pork loin, take a good look at them and make sure they are evenly slice before cooking. Trust me. it’s really easy to end up with unevenly cooked pork chops. If one side is thicker, just pound it out with a mallet to even it up.
- Invest in a meat thermometer: A meat thermometer will save you a lot of waste and heart ache! Nothing is worse than removing your beautifully cooked chops from the oven only to discover they are way overcooked. No one wants a pork chop that taste like saw dust! Cooking them to the proper internal temp ensures perfectly moist chops every time.
- Start with Dry pork chops: In order for the egg wash and coating mix to stick to the pork, you’ll want to dry each one off really well before dipping.
- Give them a rest: After cooking them, allow the pork chops to rest for about 10 minutes. This will allow the juices to seep throughout the pork making each one nice and moist.
Orange Creamsicle Keto Shake
Bring back your childhood memory by making this orange creamsicle protein shake. Cream cheese, orange extract, collagen peptides, sweetener, MCT oil, and unsweetened almond milk are the ingredients youll need to make this super filling, almost zero carbs drink.
Per Serving: Calories: 294 kcal | Fats: 25 g | Protein: 13 g | Net Carbs: 1 g.
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The Keto Pork Chops Recipe
To prepare your keto pork chops, it’s super simple. Preheat your oven to 350 degrees Fahrenheit, then rinse your pork chops under water. Strain off the excess, dripping water and toss your pork chop into the bag with your keto breadcrumb mixture. Now, shake it like a polaroid picture! Or, um, like a Shake’N Bake pork chop. However you decide to shake it, just make sure the chops are covered in the mixture.
Put the breaded pork chops on a wire rack over a baking sheet, then pop in the oven for 30 minutes or until the internal temperature of the meat has reached 145 degrees Fahrenheit.
Side note: I topped these chops with grated Parmesan in the photos for a little garnish, contrast, je ne sais quois… I don’t really know. But it quite literally added nothing notable to the flavor of the dish. Don’t bother topping with cheese, please save yourself the calories and skip that silly business altogether. ?
Easy Keto Shake And Bake Pork Chops Low Carb Idea Quick Healthy Best Recipe Dinner Lunch
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Keto Shake And Bake Pork ChopsInsanely delicious keto shake and bake pork chops you will want to make tonight.Easy homemade low carb baked pork chops that are loved by all.Simple breaded pork chops oven baked to perfection.Quick low carb shake and bake pork chops recipe for dinner or lunch.Yummy gluten free shake and bake pork chops that kids and adults …
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How To Make Homemade Shake And Bake Pork Chops
Preheat oven to 400°F.
Add the almond flour, parmesan cheese, pork rinds, smoked paprika, onion powder and salt to the bowl of a food processor.
Mix until finely ground and well combined. Pour them into a sealable large food storage bag and set aside.
In another mixing bowl, add in the egg. Dip each pork chop into the egg, allowing the excess egg to drip off.
Then drop it into the bag, seal it up and shake to coat all sides of the pork chop.
Remove and set on a baking sheet lined with parchment paper, and lightly sprayed with olive oil non-stick spray.
Repeat the process until all the pork chops have been breaded. Lightly spray the tops of the pork chops with the olive oil non-stick spray.
Bake for 15 minutes. Remove from the oven, increase the temperature to 450°F and spray the pork chops again. Continue baking another 10 minutes or until the pork chops reach an internal temperature on a meat thermometer for at least 145°-150°F.
Allow the pork chops to rest for 10 minutes before cutting into them.
Pumpkin Cinnamon Protein Shake
Make your keto protein shake way more seasonal with this pumpkin drink. The Torani sugar-free brown sugar cinnamon syrup provides the sweetness without the sugar to this pumpkin puree + pumpkin pie spice drink. This recipe will blow your mind!
Per Serving: Calories: 153 kcal | Fats: 2.9 g | Protein: 24 g | Net Carbs: 5.5 g.
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Want To Boost Your Keto Results
The diet alone is sure to get you results but, don’t be afraid to dive into a workout plan and kick it up another notch to really improve your health, and give you the confidence you deserve!
I want to help you get to your after photo so I have created all of these free resources to help you get started:
How To Season Pork Chops
You can season pork chops any number of ways. The simplest way is to season is with kosher salt and pepper. Experiment with different seasoning either from your spice cabinet or grab a readymade spice seasoning from the store. So many options!
You can also try this recipe and use our low carb pork chop seasoning, Copycat Shake and Bake Seasoning. You can also use regular Shake and Bake.
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Low Carb Strawberry Almond Milk Protein Shake
Need an easy snack between your meals? Add this drink to your list. Its made with only 5 simple ingredients you probably already have in your kitchen. You can add up the fat to make it incredibly filling and super healthy.
Per Serving: Calories: 187 kcal | Fats: 4 g | Protein: 26 g | Net Carbs: 2 g.
Craving Some Crunch Keto Shake And Bake To The Rescue
- 1 pound of chicken tenders or thin cut pork chops
- 1 egg, beaten
To make the Shake N Bake Mix:
Crush the keto chips in their bags. Place the crushed chips in a food processor and pulse until they resemble breadcrumbs. Mix the chip crumbs with almond flour and seasonings. Place the mixture in a gallon Ziplock bag.
To cook the chicken or pork:
Preheat oven to 350 degrees. Line a baking sheet with parchment paper. Mix the egg with the water and place the egg wash in a shallow dish or bowl.
Coat the chicken tenders or pork chops in the egg wash.
After coating the meat in the egg wash, place each piece of meat in the Ziplock bag with the keto shake n bake mixture and shake until well coated.
Remove the meat from the Ziplock bag and arrange it on the baking sheet. Bake for 25 to 30 minutes, until pork is 145 degrees or chicken is 165 degrees. Serve with your favorite keto condiments and enjoy!
Nutrition Information
Yield: 4 servings, Serving Size: 2 chicken strips Amount Per Serving:326 Calories | 9.9g Fat | 4.8g Total Carbs | 1g Fiber | 1.1g Sugar | 51.1g Protein | 3.8g Net Carbs
Brought to you by Hip2Keto.
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Keto Shake & Bake Chicken
The following recipe makes enough coating for about 16 large chicken drumsticks. There are about 8 net carbs in for all of the coating, so each low carb shake & bake drumstick will be about .5g net carbs.
For the breading only: Calories: 68 Total Fat: 3.8g Sodium: 403.2mg Carbs: .5g Fiber: 0g Sugars: 0g Protein: 7.9g NET CARBS: .5g.
For one drumstick with breading: Calories: 218 Total Fat: 10.8g Sodium: 488.2mg Carbs: .5g Fiber: 0g Sugars: 0g Protien: 28.9g NET CARBS: .5g.
Youll Love Our Dinner In Five Cookbook
We believe that the key to success is simplicity and satisfaction with your diet. Thats why we created Dinner in Five 30 low carb lunch recipes all using just 5 ingredients and 5 net carbs or fewer!
Enjoy unconventional burgers, heavenly steaks, gourmet-style seafood, mouthwatering sauces, sides and much more every day of the month.
Dr. Rosmy Barrios, MD
Dr. Rosmy Barrios, MD is an aesthetic medicine specialist whose work focuses on patients who are treated for obesity, metabolic syndrome, and other weight-related issues through nutritional analysis, keto diet programs, and supporting medications.
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Oreo Keto Protein Shake
Crush that oreo cookie craving with a healthy, protein-packed, refined sugar-free, insanely chocolatey, and creamy shake. Made with just 7 basic ingredients, this Keto protein shake is certain to whet your appetite.
Once you give this decadent, yet healthy Keto protein shake recipe a try, youre sure to come back for more.
Per Serving: Calories: 233 kcal | Fats: 11 g | Protein: 28 g | Net Carbs: 2 g.
How To Use Shake And Bake With Chicken And Pork
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Shake And Bake Pork Chops Are So Good
Theres nothing quite like the perfectly cooked pork chop, is there? This flavorful on the outside and juicy on the inside recipe is just what you need to kick your week off the right way. To make this delicious meal it all comes down to the right spices. The main contenders of this recipe are garlic powder, onion powder, dried oregano, and psyllium husk powder. All of this combined creates the scrumptious flavor that will keep you coming back for more. Simply put all the tasty ingredients into a bag with the chops. Shake vigorously until its evenly coated. Viola! You have perfectly seasoned meat that is ready for the oven! Now you know each and every bite has just the right amount of seasoning.
You may not be familiar with psyllium husk powder is a fiber that actually promotes heart and pancreas health, plus many other health benefits. Adding a bit of this to your diet can certainly go a long way in promoting good eating habits. Not only is this dish totally keto-friendly, but with this added ingredient it even does more for the body!
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Keto Peanut Butter Chocolate Protein Smoothie
Calling all the peanut butter lovers! You will love this keto protein shake recipe as a breakfast on the go, sweet keto snack, or post-workout drink.
This recipe uses one secret ingredient that makes it frothy, creamy, and super nutritious. Can you guess it? Nope, its not heavy whipping cream, coconut cream, or chia seeds. The answer is raw eggs! Definitely one of the best keto smoothies!
Per Serving: Calories: 666 kcal | Fats: 50.8 g | Protein: 44.6 g | Net Carbs: 7.1 g.
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Keto Coffee Protein Shake
Who doesnt love drinking coffee anyway? Instead of drinking it alone why not combine it with a delicious protein shake? Enter this icy cold bulletproof coffee protein shake.
This full of healthy fats, energizing coffee, and protein powder drink only need 5 simple pantry ingredients and is made without added sugars. A great way to enjoy your morning coffee!
Per Serving: Calories: 380 kcal | Fats: 30.5 g | Protein: 20.3 g | Net Carbs: 4 g.
Shake And Bake Keto Pork Chops
Tender and moist Keto Pork Chops, shake and bake style, have a crispy coating that’s so tasty they’ll take you straight back to your childhood!
The inspiration for this recipe comes from that good ole stand-by pork chop coating we all loved as children growing up!
Years later, prior to Keto, I still enjoyed making ShakeN Bake chops. They were so quick and easy and perfect for a weeknight meal. So, I set out to find a low carb substitution! And I DID it!
Once you see how easy it is to create this amazing gluten free-coating, you’ll love making this Keto pork chop recipe for your whole family.
If you are craving crispy fried pork chops but looking for a healthier way to enjoy them, I promise you that this recipe will please even the pickiest eaters! It’s just that good.
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