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Your Keto Journey – The Versatile Chicken

chicken for keto blog

Good morning my precious fellow Keto-ers!
When I say to you “chicken” what do you think?
Some will say chicken sandwich, grilled chicken sandwich or even chicken tenders.
When we begin our Keto journey, we are no longer eating breads, grains, pasta, potatoes, starches, corn, rice, oats and cereals. So we must learn to be more creative in our meal planning.
So let’s look at our versatile chicken.
Get the scoop in this week’s “Your Keto Journey” © post.

You can purchase boneless, skinless chicken in most grocery stores.

Have you ever thought about placing some goodies on top of that chicken?

You will need the following:

A cookie pan, toothpicks or cooking twine.

Parchment paper to fit your cookie pan

A small bowl

Ground almonds or pecans

Boneless, skinless chicken

One large egg

Almond milk

Your Goodies: may include cheese crumbles such as feta or blue cheese, goat cheese, pepper cheese, swiss or provolone.

Greens: like spinach, arugula, basil leaves

Fun things: like dill weed, asparagus tips, thin carrot shreds, green, red or yellow pepper strips

Meats: like turkey pepperoni, turkey pastrami thinly sliced, turkey ham thinly sliced (since we don’t eat pork, I suggest turkey-based products.  Feel free to include pork products if you eat them.)


Whisk an egg with a little almond milk in a small bowl.

Grind your almonds or pecans in a coffee bean grinder, blender or food processor to a desired power & crumble consistency.  Pour out onto a dinner sized plate.

Dip your skinless boneless chicken in the egg mixture.

Press the egg coated chicken into your nut crumbles.  Gently lay the coated chicken onto the parchment paper in the cookie pan.  Top or layer with a combination of ingredients that you have chosen from above.  Gently roll up the chicken and secure with toothpicks or cooking twine.  Season your chicken with a little garlic, seasoned salt or your favorite chicken seasoning.

Bake at 350 degrees until chicken is fully cooked (internal temp of 165 degrees).

Serve with cooked and buttered (grass fed butter) broccoli, cauliflower or eggplant. 


Visit my website and check out the “Resources” page.  There you will find a link to “Dr. Colbert’s Keto Zone Diet” book.  I highly suggest you read it.  If nothing else, borrow the book from your local public library.  If they don’t have it, ask them to get a copy that you may borrow.

Share your experiences, good or bad, with your Keto family here at www.YourKetoJourney.com.  Scroll down and leave your comment.

Share this blog with someone you love and care about.  I’m here for you!

Good Day, Good Week and Good Health to you all!

See you next time!


© 2019 Kat Heil 2019 Kat Heil, LLC

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