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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!
The most widely used flour for keto baking is almond flour, which is made of nuts that have had their shells removed. Taking off the shells gets rid of the brown flecks that would otherwise be present; when not removed, ground almonds are known as almond meal.
Adding coconut flour to your diet can help you meet the recommended daily intake for these important nutrients. Additionally, because coconut flour is lower in carbohydrates and higher in protein than traditional wheat flour, it's a popular choice for those following low carb dietary patterns.
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.
Almond flour , the most commonly known and used nut flour – is available in most grocery stores and relatively simple to use when replacing high-carb flours. Due to its high fat content, and lack of gluten, you may require additional eggs or baking powder to give your baked goods more structure.
Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.
Regular rolled, quick-cooked oatmeal is not considered a keto-friendly food. One cup of oatmeal contains around 47 grams (g) of net carbohydrates. When you factor in your carbs from other food sources, even half a cup of oatmeal can exceed your daily allowance of carbs in a keto diet.
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.
Keto foods are high in fats and low in carbs. Quinoa can be a keto food in spite of having a high carb content. Eat quinoa in small amounts to maintain the state of ketosis. Other foods like cauliflower rice and almond flour make good alternatives to grains.
Shake n bake is healthier. Typically baking chicken is a healthier way but for those of us who eat fried chicken you can air fry Now and fried chicken. Is great but the shake n bake is pretty good too.
But, the thin crispy crust from shake and bake has a more pleasing and delicate crunch than a thick layer of batter. You also get to taste the aromatic flavours of the chicken skin more instead of it being overwhelmed by fried batter. Also as a bonus, it's slightly healthier since it's baked and not fried in oil.
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