Prep Time: 5 minutes • Cooking Time: 30 minutes • Makes: 10 egg bitesCoffee Shop Egg Bites
I really like the sous vide egg bites from Starbucks, but I hate paying $4.75 for
an order of two. So, I decided to make a homemade keto version that not only
tastes better, but also only costs $1.27 for two. As you can tell by the fan com-
ments, people were very pleased!
Tip
This recipe works best with a silicone muffin pan. The egg bites just slide right
out, which doesn’t always happen with the metal muffin tins.
To watch the video tutorial for this recipe, search “FlavCity egg bites” on
YouTube.
Ingredients:
-10 eggs
-1 cup of shredded Gruyère or Swiss cheese
-½ cup full-fat cottage cheese
-½ teaspoon kosher salt
-Couple cracks of fresh black pepper
-4 slices of cooked paleo (sugar-free) bacon
First, make sure to cook the slices of bacon before making the egg bites. Next,
preheat the oven to 300°F and place a baking dish that is filled with 1 inch of
water on the bottom rack. This will create a humid environment and help the
eggs cook evenly. Add the eggs, cheese, cottage cheese, salt, and pepper to a blender and blend on high for 20 seconds until light and frothy. Spray a reg-
ular-size muffin tin with non-stick spray and fill each cup ¾ the way to the top
with the egg mixture. Divide the chopped bacon equally among the muffin tins
and bake in the oven for 30 minutes or until the center of the egg bites are just
set. Remove from the oven and let cool for 5 minutes; then use a spatula or
fork to carefully remove them from the muffin tin. Enjoy!
Storage and reheating: Store the egg bites in the fridge for three days or freeze
for two to three months. Reheat in a microwave or warm oven.
“I LOVE these!!! They are absolutely delicious and REALLY easy to make.
Perfect for taking to work for lunch. My new fav!!! Thanks, Bobby!!!” —Kristina
P.
“Heaven in my mouth! I love the Starbucks version but can’t justify the price.
Love making these in bulk and freezing! On point! Thanks for making it easy!”
—Damaris
“I don’t know what really goes inside there, so that’s why I google searched and
found you. Now, we both can enjoy these goodies at home, and I think I will
switch the bacon for veggies and, voila, baby has her yummy breakfast. Great
job!!!! THANK YOU!” —Luka
“Awesome recipe. They’re an instant favorite for a quick breakfast on the go.
They taste just like the Starbucks egg bites, but I feel so much better knowing
↚
Prep Time: 15 minutes • Cooking Time: 25 minutes • Makes: 3 meals Sausage and Veggie Frittata
with Ayran
This is one of the easiest make-ahead breakfast meal preps around. To save
time, you can buy breakfast sausage at the store without sugar, but I like to
make my version of merguez lamb sausage. Ayran is a cold yogurt drink which
is very popular in Bulgaria where Dessi is from. It’s Turkish in origin, and I
thought it was so cool to see this drink being poured from fountain taps while
walking the streets of Istanbul!
Tip
The key to soft scrambled eggs and a silky frittata is written down below. Low
heat and continuous stirring—trust me—this will up your egg game to the next
level!
To watch the video tutorial for a similar recipe, search “FlavCity frittata” on
YouTube.
For the frittata:
-8 ounces of ground lamb or any ground meat
-¾ teaspoon smoked paprika
-¾ teaspoon cumin
-½ teaspoon dried oregano
-¼ teaspoon cayenne pepper
-¼ cup red onion, diced
-¾ cup broccoli florets, finely chopped
-1 medium-size zucchini, diced
-½ cup cherry tomatoes, halved
-12 eggs
-1 tablespoon freshly chopped dill
-1 tablespoon Italian flat leaf parsley
-3 tablespoons finely grated Pecorino Romano or Parmesan cheese
-Olive oil
-Kosher salt and fresh pepper
For the ayran yogurt drink:
-9 ounces whole fat Greek yogurt
-9 ounces cold water
-¼ teaspoon kosher salt
For the frittata, preheat the oven to 400°F. Season the ground lamb with ½ tea-
spoon salt, few cracks of pepper, smoked paprika, cumin, oregano, and
cayenne pepper. Mix until just incorporated. Preheat a twelve- or thirteen-inch
non-stick pan just above medium heat with 2 teaspoons of oil for 2 minutes.
Add the seasoned lamb, breaking it up with your hands. Cook until the sausage
is well browned and almost cooked through. Remove sausage from pan, then
add another shot of oil along with the onion, broccoli, zucchini, tomatoes, ¼
teaspoon salt, and a few cracks of pepper. Mix well and cook for 8–10 minutes
or until the veggies have softened.
Meanwhile, crack the eggs in a large bowl and add the dill, parsley, grated
cheese, ½ teaspoon salt, a few cracks of pepper and whisk well. Flex those bi-
ceps—the more air you whisk in the eggs the lighter the frittata will be. Lower
the heat to medium and add the eggs and sausage to the pan. Use a silicone
spatula to mix everything well, and continuously stir. Keep cooking until the
eggs start to come together but are still very wet; then transfer the pan to the
oven. You need to keep stirring to break up the egg curds—the smaller the
curds, the silkier the eggs will be. I know…who knew so much science was in-
volved in making a simple frittata? Bake for exactly 8 minutes in the oven or
until the center is just set, and then remove from oven. Use a clean spatula to
loosen the edges of the frittata and move it to a plate or plastic cutting board.
Make the ayran by combining everything in a large bowl and chilling in the
fridge. Serve the frittata with the ayran and enjoy!
Storage and reheating: Cooked eggs will only stay in the fridge for three days
but can be frozen for two to three months. Gently reheat the frittata in a 350°F
oven for 4–5 minutes, but make sure to thaw it first. The ayran drink can’t be
frozen but will keep in the fridge for three days.
↚
Prep Time: 15 minutes • Cooking Time: 20 minutes • Makes: 3
meals paleo
Mini Meatball
Breakfast Hash
I refuse to go out for brunch! I don’t have the patience or stamina to wait an
hour for a table when my tummy is rumbling. I need to feed the machine. Plus,
most places have starchy potatoes and low-quality eggs. This keto and paleo
hash is truly one of a kind. And who doesn’t want to eat meatballs for break-
fast!?
To watch a similar video tutorial for this recipe, search “FlavCity breakfast
hash” on YouTube.
Ingredients:
-8 ounces of ground lamb or any ground meat
-¾ teaspoon smoked paprika
-¾ teaspoon cumin
-½ teaspoon dried oregano
-¼ teaspoon cayenne pepper
-1 teaspoon vinegar, any flavor
-3 eggs
-3 turnips (12 oz), peeled and diced
-1½ large zucchini, diced
-1 green bell pepper, diced
-½ red onion, thinly sliced
-6 ounces baby spinach
-Olive or avocado oil
-Kosher salt and fresh pepper
Make the mini meatballs: Add the ground lamb to a medium-sized bowl and
season with the smoked paprika, cumin, oregano, cayenne, ½ teaspoon salt, a
few cracks of pepper, and mix until just combined using your hands. Form
mini meatballs by dipping your hands in cold water and rolling them (this will
prevent the mixture from sticking to your hands). Make sure they are small, or
they won’t cook through.
To poach the eggs, bring at least 6 inches of water to a bare simmer in a pot
and add 1 teaspoon of any flavor vinegar. Cracks the eggs (one at a time) into a
mesh strainer and let the water from the whites drain away. Place the eggs in
ramekins; then make a vortex in the water using a spoon, and carefully tip in
the first egg. Repeat with remaining eggs and cook for exactly 3 minutes. If the
shape gets kind of funky, just use a spoon to help the egg whites form properly
around the yolk. This is important right after they go in the water. Remove
eggs, dip in cold water for 5 seconds, and set aside.
For the hash, preheat a large pan just over medium heat for 2 minutes with 2
teaspoons of oil. This works best with a cast-iron pan but non-stick also works.
Add the meatballs and cook until crusty on all sides and cooked through—
about 8 minutes. Remove meatballs, add a shot of oil to the pan if needed, and
add the turnips to the pan. Cook for 5 minutes or until they become slightly
crusty. Add the zucchini and cook for 3 minutes. Next, add the bell pepper. The
goal is to cook the veggies in order of what takes the longest. Once the veggies
have nice color and have softened a bit, add the red onion along with ½ tea-
spoon of salt and a few cracks of pepper. Cook for 3 minutes. Next, add the
spinach, and cook until wilted. You may have to add the spinach in 2–3 batch-
es and allow it to wilt down before adding more. Check for seasoning as you
may need more salt. Remove from heat, add the meatballs back, serve with the
poached eggs, and enjoy!
Storage and reheating: Everything will keep in the fridge for three days. You can
reheat the poached eggs in warm water for 30 seconds or until the yolk is soft.
Reheat the meatballs and hash in a hot pan or in the microwave. This meal
prep cannot be frozen.
↚
Prep Time: 25 minutes • Cooking Time: 45 minutes • Makes: 5 meals
Breakfast Sandwich
and Coconut Chia Seed Pudding
Breakfast meal prep recipes are one of the most popular requests on our
YouTube channel, and it’s safe to say they don’t have these brekkie sandwiches
on the menu at Micky Ds! The almond flour biscuits make the perfect low-carb
bun and the chia seed pudding is so easy to make; I’m loving it.
For the chia pudding:
-1 cup unsweetened almond milk
-1 cup full-fat coconut milk
-1 teaspoon no sugar vanilla extract
-½ teaspoon ground cinnamon
-Tiny pinch of salt
-Stevia drops to taste
-¼ cup plus 2 tablespoons chia seeds
Tip
Cooked eggs will only last for three days in the fridge, which is why the sand-
wich portion of this recipe makes three servings. You may want to double it and
keep some in the freezer or make more eggs later in the week.
Tip
For best results, allow the chia seed pudding to rest overnight in the fridge so it
can really set up.
To watch the video tutorial for this recipe, search “FlavCity sausage breakfast
sandwich” on YouTube.
For the biscuits:
-2 cups almond flour
-2 teaspoons baking powder
-½ teaspoon garlic powder
-½ teaspoon onion powder
-2 eggs, beaten
-½ cup melted butter
-Kosher salt and fresh pepper
For the sandwich:
-5 eggs
-3 chicken sausage links, about 3.5 ounces each
-¼ cup grated sharp cheddar cheese
-2 ice cubes
-Avocado oil
-Kosher salt and fresh pepper
Make the chia pudding by combining everything but the chia seeds and stevia
in a bowl and whisking well. Taste the liquid and add enough stevia drops to
taste. Add the chia seeds, a little at a time, and whisk very well. Let the pudding
sit 10 minutes and then whisk it very well. Repeat this process one more time
then move the pudding to the fridge to set up overnight. The next day it will be
thick and have the consistency of pudding. Pudding can stay in the fridge for
five to seven days.
For the biscuits, preheat oven to 350°F. In a large bowl, sift in 2 cups of
almond flour. If you don’t have a sifter, make sure there are no large clumps of
flour. Add baking powder, ½ teaspoon salt, some pepper, onion and garlic
powder, and mix well. In a small bowl, whisk the eggs and add the melted but-
ter and mix well. Pour the wet batter over the dry batter and use a spatula to
mix well.
Line a sheet tray with parchment paper or tin foil and fill a ¼ cup measuring
cup about 80 percent full of dough. Use your hands to form the biscuit to 2.5
inches in diameter and place on the sheet tray. You want all the biscuits to be
the same size; they will spread out a bit while baking. Crack a little black pep-
per over the top of the biscuits and bake for 15–16 minutes or until golden
brown. Remove and let cool completely. This recipe makes 8 biscuits.
To make the eggs that go on top of the sandwich, preheat oven to 400°F. Crack
5 eggs in a large bowl and whisk vigorously for 30 seconds until light and airy.
Add ¼ teaspoon of kosher salt and a couple cracks of pepper, and whisk a few
more times. Preheat an eight- or nine-inch non-stick pan over medium heat
with 1 teaspoon of oil and add the eggs. Use a spatula to continuously stir the
eggs, and, once they start to set a little, transfer the pan to the oven and bake
for 7–8 minutes. Remove from oven and use a spatula to transfer the entire egg
disk to a plate or cutting surface. Use a drinking glass or ring mold to cut out
circles that roughly match the size of the biscuits. Set aside.
Make the sausage patties: Cut the chicken sausages out of their casings and
form them into patties slightly wider than the biscuit. To make uniform patties,
I like to cover a large mayo or peanut butter lid with plastic wrap and push the
sausage down into the mold. Then pull the plastic wrap and meat out of the lid
and finish forming the patty. Preheat a pan (preferably cast-iron) just below
medium-high heat for 2 minutes with 2 teaspoons of oil. Add the patties and
cook for 3–4 minutes on the first side, or until a nice brown crust forms, and
then flip and lower the heat to medium. Add an equal amount of cheese on top
of each patty, place 2 ice cubes in the pan, and immediately put a lid on the
pan or cover it with a sheet tray. The ice will help the cheese melt evenly. Cook
another 3 minutes and then remove the chicken patties from the pan.
Assemble the sandwich by placing a sausage patty and an egg disk on a bis-
cuit. Use another biscuit for the top bun. Enjoy!
Storage and reheating: The chia seed pudding will last for five to seven days in
the fridge but can’t be frozen. Keep the biscuits in an airtight container in the
fridge. The sausage patties will last for five days in the fridge; the eggs will only
last for three days. Both can be frozen for two to three months. Reheat the
sausage patty in a 350°F oven for roughly 10 minutes or place a wet paper
towel over a container and reheat in microwave.
“I can go on and on about this recipe. It was so good. I made it this morning
before work. Even though I used my grounded chicken breast, it came out
delicious. I followed every step on YouTube. Thanks so much. I love you and
your wife’s videos…” —Joy
“This breakfast was OMG amazing! Even my non-keto family loved it. I love
your recipes, tips, and humor. Thanks for helping me stay keto strong.” —JJZ
“Soooooo this breakfast biscuit just saved my life! Thank you because it’s been
so hard to get my boyfriend to commit to keto, but he actually loves the way
almond flour tastes! We even made slightly bigger biscuits and made little prep
pizzas. They freeze well too. Thank you, thank you, thank you!” —Breona
↚
Prep Time: 5 minutes • Cooking Time: 1 minute • Makes: 1 cup of coffee
Mocha Butter Coffee
You know those days when you’re feeling naughty and want one of those six-
dollar Starbucks drinks to satisfy the craving? Make this instead. It’s cheaper
and is actually good for you, unlike those drinks that are actually a dessert in a
cup.
To watch the video tutorial for this recipe, search “FlavCity butter coffee” on
YouTube.
Ingredients:
-1 cup of hot coffee
-½ tablespoon organic virgin coconut oil
-½ tablespoon grass-fed unsalted butter
-2 teaspoons cocoa powder, sugar free
-4–5 drops liquid stevia
-1–2 tablespoons coconut cream or heavy cream
-¼ teaspoon cinnamon
Blend everything together on high for 30 seconds and make sure to securely
cover the top of the blender with a kitchen towel in case the coffee spills out.
Enjoy!
Muffins: This coffee goes great with our spinach and feta muffins,
↚
Prep Time: 5 minutes • Active Cooking Time: 5 minutes • Makes: 5
servings paleo
Chocolate Chia Seed Pudding
I could eat this creamy chia seed pudding every day and never get tired of it!
Feel free to change up the flavors and toppings as desired.
Tip
Make sure the chia seeds are whisked very well before putting in the fridge to
set up overnight. If the seeds stick to each other, they won’t thicken the pud-
ding properly.
To watch the video tutorial for this recipe, search “FlavCity chocolate chia
seed” on YouTube.
Ingredients:
-1 cup unsweetened almond milk
-1 cup full-fat coconut milk
-2 tablespoons unsweetened cocoa powder
-1 teaspoon cinnamon
-1 teaspoon no sugar vanilla extract
-Tiny pinch of salt
-Stevia drops to taste
-¼ cup plus 2 tablespoons chia seeds
Make the chia pudding by combining everything but the chia seeds and stevia
in a bowl and whisking well. You can also blend on very low speed in a
blender. Taste the liquid and add enough stevia drops to taste. Add the chia
seeds—a little at a time—and whisk very well. Let the pudding sit 10 minutes
and then whisk it very well again. Repeat this process one more time and then
move the pudding to the fridge to set up overnight. The next day it will be thick
and have the consistency of pudding. Feel free to add whole Greek yogurt or
keto fruit like blueberries and raspberries.
Storage and reheating: Pudding can stay in the fridge for five to seven days.
↚
Moroccan Chicken Stew with Golden Cauliflower Rice
Butter-Basted Chicken with Creamed Spinach
Chicken Saltimbocca with Garlicky Roasted Mash
My Best Curry Chicken Salad
Creamy Mushroom Chicken and Veggie Mash
Alabama White BBQ Chicken with Black Beans
Roasted Veggie Salad with Fennel-Spiced Chicken Thighs
Roasted Chicken Salad with Cloud Bread
One-Pan Coconut Curry Chicken with Veggie Rice
Crispy Chicken Thighs with Red Cabbage Crunch Slaw
Chicken Fried Cauliflower Rice
Pressure Cooker Chicken Cacciatore with Cauliflower
Prep Time: 20 minutes • Cooking Time: 40 minutes • Makes: 5
meals paleo
Moroccan Chicken Stew
with Golden Cauliflower Rice
Choosing my favorite recipe would be like having to choose a favorite child, but
I am going on the record and saying this is my favorite recipe in the book! This
one-pot chicken stew is full of flavor and the golden cauliflower rice with
turmeric and coconut milk will make you forget about starchy white rice.
Tip
Yes, I know there are a lot of ingredients listed in this recipe, but feel free to
skip a few. It won’t ruin the recipe if you don’t have roasted peppers, red
chilies, or an orange for zesting. Recipes are guides, not written in stone (un-
less you’re baking, then you better follow the rules)!
To watch the video tutorial for this recipe, search “FlavCity Moroccan Chicken”
on YouTube.
For the chicken:
-1 teaspoon smoked paprika
-1 teaspoon cumin
-½ teaspoon ground coriander
-¼ teaspoon ground cinnamon
-⅛ teaspoon ground cloves
-10 boneless and skinless chicken thighs
-½ onion, chopped
-1 medium zucchini, cubed
-½ teaspoon dried thyme
-3 cloves garlic, minced
-6 ounces jarred roasted peppers, sliced
-½ cup good quality green olives, pitted and halved
-1½ cups chicken stock/broth
-4 thin slices of lemon
-½ red chili, thinly sliced, or pinch of red pepper flakes
-1 teaspoon parsley, chopped
-Avocado or olive oil
-Kosher salt and fresh pepper
For cauliflower rice:
-1 large head of cauliflower
-½ onion, chopped
-3 cloves garlic, minced
-1 teaspoon fresh grated ginger
-1 tablespoon ground turmeric powder
-1 cup full-fat coconut milk
-3 tablespoons unsweetened shredded coconut flakes
-¼ cup blanched almonds or walnuts, chopped and roasted if desired
-Zest of ½ lime
-Zest of ½ orange
-1 tablespoon parsley, chopped
-½ red chili, thinly sliced
-Avocado oil
-Kosher salt and fresh pepper
For the chicken, make the spice rub by combining the smoked paprika, cumin,
coriander, cinnamon, and cloves in a small bowl, and mix well. Season the
chicken with a generous pinch of salt and half the spice rub on one side, flip
and repeat. Preheat a wide pan just under high heat for 2 minutes. Add 1 table-
spoon of oil, wait 30 seconds, and add the chicken to the pan. If your pan is
not big enough to fit all the chicken, do this in two batches. Cook the chicken
for 2–3 minutes (or until the crust is golden brown and crusty), flip and repeat,
and remove from pan. Lower the heat to medium, add 2 teaspoons of oil to the
pan and add the onions, zucchini, thyme, ¼ teaspoon salt and a few cracks of
pepper. Cook for 10 minutes, stirring often. Add the garlic and cook for 3 min-
utes. Then add the roasted peppers, olives, and chicken, along with any juices
and enough chicken stock to come halfway up the side of the chicken. Tuck the
lemon slices around the chicken and add the sliced chilies. Bring the liquid to
a boil, reduce to a simmer, and cook uncovered for 20–25 minutes, or until the
stock has reduced considerably and can be used as a sauce. Move the chicken
around the pan a couple times so everything cooks evenly. Sprinkle parsley
over the dish when the chicken is ready and set aside.
Make the cauliflower rice by cutting the head of cauliflower in quarters and
grating them on the largest setting of a box grater, trying not to grate too much
of the stalk. Preheat a large pan with high sides over medium heat for 2 min-
utes. Add 1 tablespoon of oil and then add the onions along with ¼ teaspoon
salt and a couple cracks of pepper. Cook for 6 minutes and then add the garlic
and grated ginger. Cook for 2 minutes, then add the turmeric powder and mix
well. Cook for 45 seconds, then add the coconut milk and mix well. Bring the
milk to a simmer and cook for 3 minutes, until it has reduced some. Add all of
the cauliflower rice along with ¼ teaspoon salt and a few cracks of pepper; mix
very well. Place a lid, or sheet tray, on the pan, and cook for 3 minutes. Then,
check to see if the cauliflower is done to your liking; if not, cook another 2
minutes. Turn the heat off and add the coconut flakes, nuts, lime and orange
zest, parsley, and red chilies. Mix well and check for seasoning. You can add
lime juice or salt if desired.
Serve the chicken with some of the turmeric rice and enjoy!
Storage and reheating: The chicken can be frozen for two to three months (the
cauliflower rice can’t) or will keep in the fridge with the cauliflower rice for five
days. Reheat in a 350°F oven for 7–10 minutes or cover the container with a wet
paper towel and heat in a microwave, making sure not to overheat as the chick-
en will dry out. It’s best to thaw before reheating.
“Hubs and I just finished devouring this. Oh. My. Word. Bomb recipe!
Definitely going into our monthly rotation. So glad we found you guys on
YouTube! I’m stuffed from eating yet still can’t wait for leftovers tomorrow
night. Score for FlavCity…win for us! I would give it more stars if I could!”
—Jenny A.
“This is the first recipe I’ve made from your website. And, oh boy, it was a party
of flavor in my mouth. I brought it to work for lunch today and warmed it up.
Let me tell you, everyone in the office wanted a piece of it; they couldn’t
believe it was cauliflower rice. Thank you for this amazing recipe; it’s delicious
and full of flavor. Thank you, thank you, thank you!” —Harmonie U.
↚
Prep Time: 20 minutes • Cooking Time: 45 minutes • Makes: 5 meals
Chicken Saltimbocca
with Garlicky Roasted Mash
This recipe is all about taking your favorite comfort foods and making them
keto. Almond flour–dusted chicken thighs wrapped in prosciutto and sage
served with roasted cauliflower and brussels sprouts mash. Big time comfort,
big time flavors.
To watch the video tutorial for this recipe, search “FlavCity saltimbocca” on
YouTube.
For the mash:
-1 large head cauliflower
-¾ pound brussels sprouts
-½ teaspoon dried thyme
-¼ cup heavy cream
-1 tablespoon grass-fed unsalted butter
-¼ cup grated Parmesan cheese
-1 clove garlic
-Avocado oil
-Kosher salt and fresh pepper
For the chicken:
-10 four-ounce chicken thighs, boneless and skinless
-10 slices of prosciutto
-10 sage leaves
-½ cup almond flour
-Olive or avocado oil
-Kosher salt and fresh pepper
For the mash, preheat your oven to 425°F. Cut the cauliflower into large bite-
size florets and place them on a sheet tray. Slice a small sliver from the root
end of the brussels sprouts and then cut them in half lengthwise. Place the
sprouts on the same sheet tray and season everything with 2 tablespoons of
oil, dried thyme, 1 teaspoon of salt, and a few cracks of pepper. Give the pan a
good shake and roast in the oven for 30–35 minutes until the veggies are
charred in spots. Start to warm the cream over the lowest heat setting and add
more than ¼ cup just in case you need it. Once veggies are ready, move on to
the next step below using the blender. You want to do this while the veggies
are hot.
While the veggies are roasting, start on the chicken. Season both sides of the
thighs with a small amount of salt and pepper; the prosciutto is salty, so don’t
overdo it. Place a piece of prosciutto on a plastic cutting board, place the
chicken thigh in the middle and then put one sage leaf in the center of the
thigh. Wrap the prosciutto around the chicken tightly and repeat with remain-
ing thighs.
Place the almond flour in a small baking dish or bowl and season with ¼ tea-
spoon of salt and a few cracks of pepper, mix well. Add the chicken to the al-
mond flour, press down, flip, and repeat, making sure both sides are covered.
Place chicken on a platter or on a wire rack set over a sheet tray. Repeat with re-
maining chicken. Preheat a large non-stick pan just above medium heat along
with enough oil to coat the pan. Once the oil is hot, add half of the thighs to
the pan. If the chicken does not sizzle right away, wait until it gets hotter. Cook
chicken for 5 minutes, or until golden and crispy on the first side. Flip and re-
peat. The goal is to crisp the prosciutto while cooking the chicken all the way
through, so adjust the heat if needed. Repeat with the second batch of chicken
and set aside.
When the veggies come out of the oven, add only the cauliflower to the blender
along with the warm cream, Parmesan, butter, and grate the clove of garlic
using a microplane or fine grater. Blend on high speed until smooth—you may
need to add more cream if the mixture is too thick. You can use a potato mash-
er if you don’t have a blender. Check for seasoning, you may need more salt or
cheese. Transfer the puree to a clean bowl, roughly chop the roasted brussels
sprouts, and then add to the puree and mix well.
Serve the chicken with the puree and enjoy!
Storage and reheating: Everything will last in the fridge for five days or can be
frozen for two to three months. The best way to reheat everything is in a 350°F
oven for 8–10 minutes uncovered. If using a microwave, cover the container
with a wet paper towel and make sure not to overheat or the food will dry out.
“I made it and it was delicious! The chicken had amazing flavor and was super
tasty even reheated days later. The cauliflower mash was perfect. I’ll be making
it again soon, thanks Bobby!” —Maria C.
“I made this, and it turned out amazing! It was so good that I’m going to make
it again. Loved it that much! Thanks Bobby.” —Christine A.
“Ok, seriously, I love your recipes. This one is the second one I made, and it
totally makes me feel like I am eating a gourmet meal. I am learning so much
from watching the videos that you have on YouTube. Even if I fail at the keto
diet (not likely just saying), I will have learned to prepare food at a whole new
level. THANK YOU!!!!!!! Keep them coming:)” —Debra M.
↚
Prep Time: 15 minutes • Cooking Time: 35 minutes • Makes: 5 meals
Creamy Mushroom Chicken
and Veggie Mash
This is my keto take on comfort food. Nothing beats some creamy mushroom
chicken with a big old scoop of mashed potatoes, but that’s a no-no on the keto
diet. Luckily, this whipped cauliflower mash is everything you want and more
when trying to eat a low-carb diet.
To watch the video tutorial for this recipe, search “FlavCity chicken and mush-
room” on YouTube.
For the chicken:
-1 teaspoon onion powder
-1 teaspoon garlic powder
-1 teaspoon fennel powder
-5 boneless and skinless chicken breasts, pounded thin
-10 ounces cremini mushrooms, sliced
-½ cup chicken stock/broth
-½ cup full-fat coconut milk
-Kosher salt and fresh pepper
-Olive or avocado oil
For the mash:
-1 large head of cauliflower
-4 cloves garlic, peeled
-12 ounces broccoli florets
-1 tablespoon unsalted grass-fed butter
-¼ cup grated Parmesan or Pecorino Romano cheese
-Kosher salt and fresh pepper
Bring a medium-sized pot of water to a boil for the veggies.
Make the spice rub by combining the fennel, garlic, and onion powders in a
small bowl, and mix well. Season both sides of the chicken with a generous
pinch of the salt and spice rub. Let sit at room temperature for 20–30 minutes.
For the mash: Cut the cauliflower into large bite-size florets. Season the boiling
water with 2 teaspoons of salt and boil the cauliflower florets along with the
garlic for 7–9 minutes, or until you can mash the cauliflower with a fork. Make
sure not to over-boil the cauliflower, as it will get too watery. Save the boiling
water, strain the cauliflower and garlic, and place it in a blender. Add the broc-
coli florets to the boiling water, along with another pinch of salt and cook for
5–7 minutes, or until tender.
To finish the cauliflower mash, add the grated cheese, butter, ¼ teaspoon of
salt, and a few cracks of pepper to the blender with the cauliflower. Blend until
smooth and creamy and check for seasoning—you may need more salt.
Drain the broccoli and run under cold water for 30 seconds to stop the cook-
ing process. Drain very well and then chop the broccoli. Add the chopped
broccoli to the cauliflower mash and mix well. Check for seasoning and set
aside.
For the chicken, preheat a large non-stick or cast-iron pan over medium-high
heat for 2 minutes. Add 2 teaspoons of oil and wait 30 seconds to add the
chicken to the pan. If your pan is not big enough, you will have to cook the
chicken in two batches. Cook for 3–4 minutes or until the crust has a nice
golden-brown color. Then flip and cook 2 minutes and remove from the pan.
The chicken is still raw in the middle at this point. Add 1 teaspoon of oil to the
pan along with the sliced mushrooms. Cook over medium heat for 10–12 min-
utes or until the mushrooms have wilted and have a nice golden color. Next,
add ¼ teaspoon salt and a couple cracks of pepper. Add the coconut milk and
chicken broth and stir well. Cook for 8–12 minutes or until the sauce has re-
duced by half. Check for seasoning, you will most likely need a pinch of salt
and some pepper. Place the chicken back in the pan and cook for 5 minutes, or
until the chicken is cooked through.
Serve the chicken with some mushroom sauce and veggie mash, enjoy!
Storage and reheating: Everything will keep in the fridge for five days or can be
stored in the freezer for two to three months. Thaw and reheat in a 350°F oven
for 7–10 minutes. If using the microwave, cover the container with a wet paper
towel and make sure not to heat too high or too long. Otherwise, the chicken
will dry out.
“Wow, I just finished making this dish and the flavors are bomb! I now have a
new favorite cheese—Pecorino Romano!” —Sarahi P.
“You rock, B.P.! …I love this meal, it’s awesome….” —Carlos L.
↚
Prep Time: 15 minutes • Cook Time: 40 minutes • Makes: 5
meals paleo
Roasted Veggie Salad
with Fennel-Spiced Chicken Thighs
One of the tops requests I get is for cold lunch recipes that you guys can take to
work and school. This lunch recipe is so tasty, your coworkers will be seriously
jealous and there is a good chance your lunch may go missing from the office
fridge.
For the chicken:
-1 heaping teaspoon ground coriander
-1 heaping teaspoon fennel powder
-1 heaping teaspoon sweet paprika
-10 four-ounce chicken thighs, boneless and skinless
-Avocado oil
-Kosher salt and fresh pepper
For the salad:
-1 large head of cauliflower
-12 ounces broccoli florets
-¼ cup red onion, thinly sliced
-½ cup pickles (no sugar added), chopped
-½ cup celery, chopped
-¼ cup almond, chopped
-1–2 tablespoons fresh parsley, chopped
-Avocado oil
-Kosher salt and fresh pepper
For the dressing:
-¾ cup full-fat, sugar-free mayonnaise
-½ a large avocado
-Juice of ½ lemon
-1 clove of garlic, finely grated
-½ teaspoon hot sauce, no sugar added
-¼ teaspoon salt and fresh pepper
Make the spice rub for the chicken by combining the fennel, paprika, and co-
riander in a small bowl and mixing well. Season both sides of the chicken with
a generous pinch of salt and the spice rub. Drizzle 1 tablespoon of oil over the
chicken and allow to sit at room temperature for 20–30 minutes.
Start on the veggies by preheating the oven to 450°F. Cut the cauliflower into
large bite-size florets. Place the florets on a sheet tray along with the broccoli
florets and season with 1–2 tablespoons of oil, ¾ teaspoon salt, and a few
cracks of pepper. Give the sheet pan a good shake and bake in the oven for
30–35 minutes, or until the veggies are well browned.
Make the dressing by combining everything in a blender or food processor,
and blend to combine. You may need to add a splash of water if the dressing is
too thick. Check for seasoning and adjust if necessary.
To finish the veggies, slice the red onions and place them in a small bowl of
ice water for 5–30 minutes. This will remove the raw flavor. Once the cauli-
flower and broccoli are ready, add them to a large bowl along with the pickles,
celery, almonds, parsley, and drained red onions. Add enough dressing to coat
and mix well, adding more dressing if needed. Check for seasoning; you can
add more dressing or lemon juice if needed.
To make the chicken, preheat a grill pan or cast-iron pan over medium-high
heat for 2 minutes (non-stick pan will also work). Add 1 tablespoon of oil if
using a flat-bottom pan and add half the chicken. Cook for 4–5 minutes, flip
and repeat. If the chicken sticks to the grill pan, let it cook another minute or
use a spatula to help flip. Repeat this step with the remaining chicken. Serve
chicken with salad and enjoy!
Storage and reheating: Everything will keep in the fridge for five days. You can
freeze the chicken, but you can’t freeze the veggie salad (will get watery and
mushy). This meal prep is designed to be eaten cold.