Oven Fried Chicken Nuggets

Oven fried is basically the same as baked, but doesn’t it sound much better? When you don’t want the hassle of frying, you bake, but you still can get the same effect in your oven and less mess as well. These delicious oven fried keto chicken nuggets will make even your kids think that you went through the drive-through!

How to Make Keto Chicken Nuggets

Making a healthier, low carb chicken nugget that will pass the inspection of children is a hard task in and of itself. Using swaps for the traditional flour and/or nut flours that many keto chefs use is also another challenging accommodation to be made. My youngest son has a tree nut and peanut allergy so using almond flour is completely out of the question. This often gets me into a very creative mode when I’m working on a recipe that requires a delicious coating, especially a kid friendly one! Ground flaxseed in combination with grated parmesan and spices and we had magic happen! The kids were impressed and to be honest, so was I! They loved these nuggets!

Although I have no training from a Culinary school I do come from a home of talented cooks. What has inspired me most is watching cooking shows like Rachel Ray, Nigella, and even The Pioneer Woman ( a homeschooling momma like me!) who also had no formal training, yet are quite successful. My plan is to one day go back to school for a degree in Culinary & Nutrition at Johnson & Whales in my hometown of RI. But until then I  will continue to be inspired by others who have gone before me that have paved the way and the reputation for all home cooks.

Tools to Make Keto Chicken Nuggets

Food Processor– My Cuisinart food processor has been a staple in my keto kitchen for years, and even before I was keto, I used it regularly. This is the easiest and quickest way to get the chicken ground up fast and smooth. The goal is a nice texture, exactly what the kids know and love about fast food nuggets! You can make it happen at home with a good food processor.

Baking Sheet Pans– I love the handles on these Rachel Ray sheet pans! Multiple sizes for all your baking and cooking needs!

Cookie Scooper– You don’t need these to make the perfect sized chicken nugget, but they do make them nice and uniform so the kids will have no idea!

Meal Plan Membership

Our membership is simple. You can subscribe for a month to try it out or you can subscribe for a yearly membership. Each Friday you will get a meal plan that comes to your email. You’ll have that early in order to go  food shopping before the meal plan begins on Sunday. You will be able to view and print the meal plan and the shopping list. If you don’t like a meal, simply delete it and swap it with another meal you like. The shopping list will automatically adjust. It’s the best software available out there for a customizable menu plan. Not many other low carb or keto meal plans allow  you the option to remove,  add, start with a blank menu and create your own if you so wish.

Right now our meal plan membership is 25% OFF!! Use Coupon Code NY2020 at Check Out! Learn More here! 

Oven Fried Keto Chicken Nuggets

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Keto Cheesy Chicken Nuggets with Creamy Roasted Red Pepper Sauce

Course Entree

Prep Time 20 minutes minutes

Cook Time 25 minutes minutes

Total Time 45 minutes minutes

Servings 8 servings @ 6 nuggets and 2 tbsp sauce

Calories 531kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 2.5 pound chicken breast
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon garlic salt
• 1/4 teaspoon pepper
• 1/4 teaspoon cayenne pepper
• 2 cups Cheddar cheese shredded
• 1/2 cup ground flaxseed
• 1/2 cup grated Parmesan cheese
• 1/2 teaspoon salt
• 2 teaspoons dried parsley

Creamy Roasted Red Pepper Sauce

• 2 red bell peppers
• 3/4 cup mayonnaise
• 1 clove garlic minced
• 2 tablespoons extra virgin olive oil
• 1 teaspoon smoked paprika
• salt & pepper to taste

Instructions

• Place your chicken breasts, garlic powder, onion powder, garlic salt, pepper and cayenne into a food processor and pulse until the meat is ground well.
• Transfer the chicken to a large bowl and stir in the cheese. Set aside.
• Grease a baking sheet.
• Preheat oven to 425 degrees.
• In a shallow bowl combine the flaxseed, Parmesan, salt and parsley.
• Form a tablespoon size ball of the chicken mixture, it will be sticky.
• Drop it into the flax and Parm mixture.
• Roll it around to coat it all over and flatten it to form an oval shape.
• Continue with the rest and place onto the baking pan. Should make 48 nuggets.
• Bake nuggets for 15 minutes then flip them over and bake another 10 minutes.

Creamy Roasted Red Pepper sauce

• Place the peppers on a gas grill on medium high heat. Once one side gets blackened turn to another side until it's all charred.
• Place peppers in a large bowl and cover with plastic wrap for about 15-20 minutes.
• Once cooled, scrape off the skin and stem and seeds and place into a blender with the rest of the ingredients.
• Keep refrigerated until ready to serve with nuggets.

Video

Notes

Net Carbs: 3g

This recipe was first published in February 2015 and updated with video in December 2019.

Nutrition

Serving: 1serving (6 nuggets, 2 tbsp sauce) | Calories: 531kcal | Carbohydrates: 5g | Protein: 42g | Fat: 39g | Saturated Fat: 11g | Cholesterol: 148mg | Sodium: 916mg | Potassium: 633mg | Fiber: 2g | Sugar: 2g | Vitamin A: 1460IU | Vitamin C: 40mg | Calcium: 282mg | Iron: 1mg

The post Oven Fried Keto Chicken Nuggets (Low Carb, Nut Free, Gluten Free) appeared first on Sugar-Free Mom.

Easy Watermelon Feta Skewers for Summer Parties

If you’re looking for refreshing appetizers that require no cooking, these colorful keto watermelon feta skewers come together in just minutes. They’re naturally gluten free, low carb, keto friendly, and always disappear quickly from the serving platter on a hot summer day.

Why You’ll Love These Watermelon Skewers

• These fresh watermelon feta skewers are:
• A colorful addition to any picnic, cookout, or holiday gathering
• Ready in about 20 minutes
• A beautiful addition to any summer menu
• Perfect for hot days when you don’t want to turn on the oven
• An easy make-ahead appetizer
• Naturally gluten free
• Low carb with just 4.6 grams net carbs per serving
• Kid friendly and adult approved

Ingredients You’ll Need

Mint was overtaking my garden quickly spreading and trying to dominate everything else near it’s path.  I was panicked  and wanted it tamed!

The hubby moved it to another location to let it spread freely and resolved the issue, temporarily at least. Obviously finding recipes to use it is my goal as I do love the smell and the taste of fresh mint.

​This simple recipe uses just a handful of fresh ingredients.

• Sweet watermelon cut into bite-sized watermelon cubes or chunks of watermelon
• Creamy feta cheese or queso fresco cut into cubes
• Fresh mint leaves
• Greek yogurt
• Cream cheese
• Lime juice
• Sea salt
• Liquid stevia or your preferred sweetener

For even more flavor, garnish the finished skewers with a little lime zest before serving.

How to Choose a Good Watermelon

One of the secrets to amazing watermelon skewers is choosing a good watermelon. 

I do my weekly shopping at Whole Foods, my local market and Aldi’s and once or twice a month I make a trip to Trader Joes’s. I spotted a beautiful on sale watermelon and as soon as I saw it, I knew the mint would work well for a cute little kabob. 

Pretty and festive for summer parties. And easy, no cooking required, my favorite type of recipes in the summer months!

When shopping at your local grocery store, look for a watermelon that feels heavy for its size and has a creamy yellow field spot. That usually means it ripened naturally on the vine and will be nice and sweet.

After you cut watermelon, use a sharp knife to make evenly sized watermelon cubes so every small skewer looks beautiful and is easy to eat.

Metal Skewers vs Wooden Skewers

I found that metal skewers worked much better than wooden skewers because they slide through the watermelon without splitting it apart.

If you’re serving these at a party, smaller cocktail picks or a small skewer work perfectly for bite-sized appetizers.

Variations for Watermelon Feta Skewers

One of my favorite things about these watermelon feta skewers is how easy they are to customize.

Try adding:

• Fresh basil for an Italian twist
• Cherry tomato halves
• Mozzarella pearls instead of feta
• Cubes of fresh mozzarella
• Thin cucumber ribbons wrapped around the cheese
• Salty olives for a sweet and salty bite

If you love Caprese salad, you can even turn these into Caprese skewers by alternating watermelon, mozzarella, basil, and cherry tomatoes.

Should You Add Balsamic Glaze?

If you’re not strictly keto, a light drizzle of balsamic glaze over the finished skewers adds an incredible sweet and tangy flavor.

For a lower carb option, simply drizzle a little olive oil, sprinkle with sea salt, and finish with fresh mint.

Either version is absolutely delicious.

Here’s another item I spotted at Whole Foods the other day as it gave me the ambition I needed to make my own copycat version. Too many ingredients I think are unnecessary but that’s what you find when products need to have a long shelf life.

Ultra creamy and perfect with any fruit you like.

Drop a dollop on a plate or spoon and spread right over the kabob. I enjoyed the dip with everything, even the cheese and mint not just the watermelon!

Serving Suggestions

Arrange your watermelon feta skewers on a large serving platter with the sweet cream dip in a small bowl in the center.

These pair wonderfully with:

• Grilled chicken
• Burgers
• Steak
• Seafood
• Fresh salads
• Other watermelon appetizers

They’re one of the most refreshing appetizers you can serve during the hottest part of summer.

Storage Tips

These watermelon skewers are best enjoyed the day they’re made.

If you need to prepare them ahead, assemble the skewers and store them in an airtight container or cover the platter tightly with plastic wrap until serving.

Keep the dip refrigerated separately until ready to enjoy.

Frequently Asked Questions

Can I make watermelon feta skewers ahead of time?

Yes! Assemble them several hours in advance and refrigerate until serving.

Can I use a melon baller?

Absolutely. A melon baller creates beautiful round watermelon pieces that make these skewers look extra festive.

Can I use mozzarella instead of feta?

Yes. Fresh mozzarella or mozzarella pearls make a delicious variation if you prefer a milder cheese.

Is this recipe keto?

Yes. Each serving contains approximately 4.6 grams net carbs, making these watermelon feta skewers a wonderful low carb summer appetizer.

I think it’s fair to say the children and hubby were big fans! 2 left over for my lunch the next day! I had to make a bunch more the next night to get together with my friends, but I didn’t mind.

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Low Carb Watermelon Feta Skewers with Sweet Cream Dip

Prep Time 20 minutes minutes

Total Time 20 minutes minutes

Servings 12 skewers

Calories 143kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 2 cups watermelon chunks
• 1 cup fresh mint leaves
• 8 ounces feta cheese or Queso Fresco

Sweet Cream Dip

• 1 cup Greek yogurt full fat
• 8 ounces cream cheese softened
• 1/4 teaspoon salt
• 1 tablespoon lime juice
• 1/2 teaspoon vanilla liquid stevia

Instructions

• To make kabobs, start threading onto the metal skewer one piece of watermelon, 1 small piece of mint, one cube of queso fresco or feta, repeat then finish with one last piece of watermelon. Makes 12 skewers.
• To make dip, start with adding the cream cheese into a stand mixer and blend until smooth.
• Add the rest of the ingredients and continue to blend until completely smooth.
• Keep refrigerated until ready to serve.

Notes

4.6 grams net carbs for one serving which is one kabob

• I’ve made this twice, once with Queso fresco and once with feta. The feta crumbled easier when skewering them. I preferred the milder taste of the Queso fresco. I found mine at Aldi’s believe it or not!
• You don’t have to make the dip sweet you can eliminate the stevia if you like or use a liquid stevia, possibly lemon flavored would work well here. You could also use honey or another sweetener of choice.

Nutrition

Serving: 1serving | Calories: 143kcal | Carbohydrates: 5g | Protein: 7g | Fat: 11g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.2g | Cholesterol: 33mg | Sodium: 257mg | Potassium: 124mg | Fiber: 0.4g | Sugar: 3g | Vitamin A: 711IU | Vitamin C: 4mg | Calcium: 155mg | Iron: 0.3mg

The post Easy Low Carb Keto Watermelon Feta Skewers Recipe appeared first on Sugar-Free Mom.

Dessert? Snack? Breakfast? Have this whenever you want since it is full of good for you ingredients that will not only satisfy you but keep you full too!

Quinoa is a little protein packed seed that cooks quickly in 15 minutes in boiling water. No draining is necessary and you can basically add it to ANYTHING and you’ve got a fantastic meal.

Add some Greek yogurt, peanut butter and cocoa powder and a few other ingredients and you will be loving this recipe.

If you’d rather reduce the calories, fat or points a bit more you could remove the peanut butter without it ruining the flavor. I’m loving it as a special breakfast lately that keeps me full for hours.

Looking for other Quinoa recipes? I’ve got a bunch!

• Citrus Quinoa Parfait
• Quinoa Chicken Cherry Salad
• Quinoa Chickpea Salad
• Mini Quinoa Zucchini Cheese Bites
• Cherry Peach Quinoa Salad
• Quinoa Chicken Stuffed Peppers
• Pomegranate Sweet Potato Quinoa
• Cocoa Baked Quinoa Bars

*adaption of my Citrus Quinoa Parfait

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Chocolate Peanut Butter Banana Quinoa Parfait [Gluten & Sugar Free, Dairy Free Option]

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 4

Calories 330kcal

Author Brenda Bennett

Ingredients

• 1/2 cup cooked quinoa cooled
• 1 tablespoon peanut butter no sugar added
• 1 tablespoon cocoa powder unsweetened
• 1 teaspoon vanilla extract
• 1 tablespoon almond milk
• 1/2 cup plain Greek yogurt nonfat*(See Note)
• 2 full droppers vanilla liquid stevia or sweetener of choice
• 1/2 banana sliced

Instructions

• In a small bowl mix together cooked quinoa, peanut butter, cocoa powder, vanilla and almond milk.
• In another bowl mix together Greek yogurt and stevia.
• In a serving glass layer half the yogurt, half the quinoa mixture, half the slices of banana and repeat layers.
• Refrigerate until ready to serve or enjoy!

Notes

*To make this dairy free chose coconut milk or soy milk yogurt.
Weight Watchers PointsPlus: 8*

Nutrition

Serving: 1g | Calories: 330kcal | Carbohydrates: 43g | Protein: 20g | Fat: 10g | Sodium: 97mg | Fiber: 8g | Sugar: 12g

The post Chocolate Peanut Butter Banana Quinoa Parfait [Gluten & Sugar Free, Dairy Free Option] appeared first on Sugar-Free Mom.

Yum-O!

Who doesn’t love a delicious creamy chicken salad? How about if it’s made without mayo, even better right? Don’t get me wrong I LOVE mayo, unfortunately I LOVE mayonnaise TOO much and I really have to watch how much I use. Making it without mayo and a healthier substitute allows me to use more in this recipe than I would if made with mayo. Win, win don’t you think?

Adding some really good seasoning and a tiny amount of extra virgin olive oil really make this a success! Having already cooked chicken breast in your freezer also makes this a pretty fast recipe.

If you decide you aren’t crazy about raw peppers, place it in a scooped out tomato instead. Feel like having it in bread? Sure but make a healthy whole grain choice. Have you seen my video all about finding Healthy Breads? Just because it says whole wheat on the front of the package does not constitute a healthy bread! Don’t be fooled!

Greek yogurt is the star in this recipe. I use it for MANY reasons and many recipes. It is so versatile! To learn more about making a healthy choice on Greek yogurts you can check out this post.

C’mon……tell me you don’t want to take a nice crunchy bite into that!!!

Check this post to see how I packed this as a MEAL -TO-GO!

Other recipes you might like:

• Quick & Easy Crab Salad from Dashing Dish
• Coconut Chicken Salad from Skinnytaste
• Chicken Salad Cucumber Bites from Sugar-Free Mom

The post Mayo Free Cilantro Chicken Salad appeared first on Sugar-Free Mom.

If you’re not much of a fish eater this is a perfect recipe for you! The tuna is mixed in with delicious veggies and you can barely even notice it’s even in there. It’s a creamy meal without any mayo or tons of cheese. You will be greatly surprised by how hearty and filling this meal is.

So this is my healthy take on a tuna melt! I made this just for myself so I was able to enjoy the other half the next day for lunch. And guess what? I ate it right out of the fridge, didn’t even need to heat it up. It was incredible. But of course you can easily reheat in the microwave.

This is a wonderful recipe for a Meatless Monday don’t you think?

See that cool tool on the right, with the circle at the end? That is my cool and nifty Pampered Chef tool called Core & More that I bought from my friend Amanda Towne, Independent Consultant with The Pampered Chef! It cleaned the inside of my peppers perfectly! Love great kitchen accessories!

Additional Notes:

You could reduce the amount of fat and calories by eliminating the feta cheese on top or even using a low fat feta cheese instead.

You want a bite of this don’t you?

It is so good! Looking for other fish recipes? Try my Baked Parmesan Tilapia or Oven Fried Fish Nuggets!

Recipe inspired by Starkist: Tuna Stuffed peppers

The post Mediterranean Tuna Stuffed Pepper appeared first on Sugar-Free Mom.

Creamy egg salad…….mmmmmm……but usually it  means lots of mayo right? Well it doesn’t have to be.

I never think about egg salad much except after Easter when we have an enormous amount of hard boiled eggs! My children aren’t fans, but the hubby and I love it. I set out to make it healthier without effecting taste. The hubby loves Hellman’s mayo so I chose to keep just a little in there to balance out the Greek yogurt. Worked like a charm! I didn’t tell him till AFTER he ate it and said he loved it! SUCCESS!

 Additional notes:

I like my egg salad pretty creamy and not dry. If you’re not sure about the amount of mayo and yogurt, just mix in the yogurt first, you can reduce the yogurt to 3 tablespoons if you like. Then add the mayo a tablespoon at a time, mix well before adding in more. I chose not to go strictly all yogurt simply because I knew the hubby wouldn’t eat it like that. You also might be fine with adding in only 2 tablespoons of mustard, but I use 3 because I love the flavor!

Ingredients

• 4 eggs, hard boiled, chopped ( I use Egglands eggs)
• 2 egg whites, hard boiled, chopped
• 1/4 cup Greek yogurt, plain, nonfat ( I use Chobani)
• 3 tablespoons mayonnaise, light ( I use Hellman’s)
• 2 scallions, chopped
•  3 tablespoons mustard
• 1 tablespoon capers
• salt and pepper to taste

Directions

1. Mix all ingredients together in a bowl and enjoy over lettuce or on a healthy whole grain bun! Top with some red onions if you like!

Nutrition Info

Servings: 4* (1/2 cup) Calories per serving: 130* Fat: 9g* Fiber: 0g* Carbs: 2* Protein: 10g* Points+: 3*

Just so you know this is much healthier than 6 whole eggs and all mayo, I calculated it so you could see it for yourself!

Calories: 257* Fat:22g* Fiber: 0*Carbs:5g* Protein: 10g* Points+: 7*

I’ll make my version any day of the week 🙂

Are you making egg salad today from all the left over painted eggs from Easter yesterday?

The post Healthier Egg Salad appeared first on Sugar-Free Mom.