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I have the perfect low-carb food preparation to eat cold and make your colleagues jealous! Chicken thighs spiced with a roast coliflower and broccoli salad approved by keto.
This is the recipe Meat Free, Gluten Free and Chicken Keto / Low Carb.
You guys asked, so you're going to go here! You should bring balanced lunch to work and school. Not everybody at work and at school can heat their lunches, so you can enjoy this low-carbon food cold and monster on taste! This rasted veggies salad can be the most delicious way to get lower carbohydrates in your diet and they don't hurt being thrown into a creamy avocado mayo.
Review my chicken salad and keto cloudbread quick lunch recipe as well as my best curry chicken salad ever.
Keto Chicken & Veggie Lunch Meal Prep
This low-carbon lunch meal is great for working and consuming cod. Fennel chicken thighs spiced in avocado mayo with keto veggie salad. Five servings a week are included in the meal, and it tastes amazing.
- Course: Main Course
- Cuisine: American
- Keyword: broccoli, cauliflower, chicken thighs, keto, lunch, meal prep
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Total Time: 50 minutes
- Servings: servings
- Calories: 633 kcal
Ingredients:
For the salad:
- 1 large head of cauliflower
- 12 ounces broccoli florets
- ½ cup no sugar added pickles chopped
- ½ cup celery chopped
- ¼ cup almond chopped
- 1-2 tablespoons fresh parsley chopped
- ¼ cup red onion thinly sliced
- Avocado or grapeseed oil
- Kosher salt & fresh black pepper
For the dressing:
- ¾ cup mayonnaise no sugar added
- ½ a large avocado
- Juice of half a lemon
- 1 clove of garlic finely grated
- ½ teaspoon hot sauce no sugar added
- ¼ teaspoon salt & fresh pepper
For the chicken:
- 10 four once chicken thighs boneless & skinless
- 1 heaping teaspoon each of fennel powder sweet paprika, & cumin
- Avocado or grapeseed oil
- Kosher salt & fresh black pepper
Instructions
- Make the spice rub for the chicken by combining the fennel, paprika, and cumin in a small bowl, mix 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.
- Meanwhile, start on the veggies by pre-heating the oven to 450 F. Cut the cauliflower into large bite size florets, trying not to use too much of the stalk. Place the florets on a sheet tray along with the broccoli florets and season with 1-2 tablespoons of oil, 1 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.
- 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 veggies 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, pre-heat 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 remaining chicken. Serve chicken with salad and enjoy!
- Everything will keep in the fridge for 5 days, you can freeze the chicken but you can’t freeze the veggie salad(will get watery & nasty). This meal prep is designed to be eaten cold.
Recipe Notes
Macros per serving of cauliflower salad, makes 5 servings:
- 121 calories
- 5.5 grams of net carbs
- 6.6 grams of fat
- 6.2 grams of protein
- 4.4 grams of fiber
Macros for all the avocado-may dressing:
- 1361 calories
- 2.89 grams of net carbs
- 144 grams of fat
- 3.8 grams of protein
- 6.5 grams of fiber
Macros per serving of chicken, two thighs make one serving:
- 312 calories
- 0 net carbs
- 13.6 grams of fat
- 48 grams of protein
- 0 fiber
Nutrition Facts
- Keto Chicken & Veggie Lunch Meal Prep
- Amount Per Serving (1 meal)
- Calories 633 Calories from Fat 441
- % Daily Value*
- Fat 49g75%
- Carbohydrates 13.4g4%
- Fiber 6g25%
- Protein 18.4g37%
* Percent Daily Values are based on a 2000 calorie diet.
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