Keto Lunch Recipes For Work & School - Low Carb Meal Prep For Ketogenic Diet

what is up flavor family it's Bobby and today we are gonna rock some cold pedo lunch prep that you can take to work or to school that doesn't need to be heated up because the number one request on my channel is for those kind of meal preps so I want to hook you up with a keto recipe you are gonna love for lunch every single day this week so let's do it cold keto lunch meal prep roast chicken salad oven roasted chicken thighs pulled and tossed with a creamy Mayo dressing and served with a low carb keto friendly cloud bread buns and this video is a collaboration with my good buddies over at thrive market I absolutely love them because they make healthy living easy and accessible for everyone all I do on a monthly basis is log on to their website at the rival market calm and order my favorite natural organic products I'm done buying those at the grocery store because on thrive market their 25 to 50 percent less expensive they come to my door in the old box you know I like staying at home and not having to go outside and I get all of these fantastic organic natural products that's the best possible price and if your keto or your gluten-free or your vegan the website is super easy to navigate you can shop by those values it'll show you all those products and like always they hooked me up with a promo code for you guys to get 25% off your first order and a 30-day free trial so click that link down in the description box check it out because the rival market is gonna totally hook up your meal prepping needs alright for this recipe let's get started with 10 bone-in skin-on chicken thighs that are in front of me I'm also preheating the oven to 400 degrees I want to make that skin super crispy so I'm gonna reach in my box of goodies here and get some avocado oil love this stuff just give it a little spritz on top of the skin then a generous pinch of salt a few cracks a black pepper flip the chicken over and do a little more salt and pepper alright let these guys skin side up one more time and the reason I do a little shot of oil on there is to help the skin get crispy crispy chicken chief chowder ons are life if you don't know what I'm talking about wait one hour until he's come out and you'll see all right you guys while the chicken is doing its thing let's get rolling on the low carb cloud breads I actually haven't made these with you but if you're in the keto community this is your go-to low carb bread and I'm gonna make it in the shape of a bun to sandwich in between the creamy chicken salad and Monch on it it is gonna be in the ball is it a monster munch most people lunch but I guess I'm much okay all right for that we need six eggs I'm gonna separate the whites from the yolks so to do that I'm very carefully gonna crack it into a ramekin and pour the egg into your hand and then carefully let the white fall through and place the yolk in another Bowl this is really a tough assignment for me because these paws are super clumsy but you have to be careful because if you spill any of the yolks into the white you have to start over the yolks prevent the whites from getting a stiff and becoming like a nice meringue so very carefully let all the egg whites fall through last egg yolk goes into the bowl then add a quarter teaspoon of cream of tartar to the egg whites the cream of tartar will help the egg whites stabilize and to get them to the stabilization point just take some hand beaters here and whisk together that's watching me like a hawk let's see if she approves over these Peaks that's good man all right so look at the whites guys you wanted to really hold their shape because the more air you can beat in there the more cloud-like your bread is gonna be and in the bowl that has the yolks I'm gonna add the fat probably the most important thing about this recipe is using full fat cream cheese and room-temperature this has been sitting out for an hour you want it to be soft and pliable so it mashes into the egg yolks I'm gonna measure 1/4 cup of the cream cheese use a spoon to pack it to a level quarter cup add it to the bowl and then measure 2 more tablespoons damnit don't even bother rinsing off the tips of the hand mixer just beat the egg yolks together with the cream cheese very slowly okay that looks good you guys and see even if there's little flecks of the cream cheese in there that's fine that's gonna bake out but if the cream cheese is cold you won't get that kind of emulsification or incorporation in there and it's gonna be kind of broken so let me put this to the side grab my spatula it's cloud is because we take about 1/3 of the egg white mixture here put it into the fat and we fold don't mix this is where baking comes in I should really have Jessi on camera doing this because this is a baking technique that you do with meringues or souffles you're just folding the egg whites into the fat without mixing and disturbing all those beautiful air bubbles in there then add the last of the egg whites as beautiful now take 1/2 cup measurer and then scoop some of the mixture into that and put it on a sheet tray that's lined with some parchment paper then once it goes down use a spoon to flatten it down a little bit but you still want it to be kind of tall like a cloud last one is down and then grab some dried oregano pinch it over the top and then a little snow shower of Parmesan cheese or pecorino romano I love adding the parm and the oregano because it kind of reminds me of like an Italian of foam kasha now I'm gonna pop these in the oven at 300 for 27 or 30 minutes oh yeah come on I'll show you what she's talking about come here babe where did the chicken go I may have moved the chicken to my neighbor's oven because I didn't want to wait the full hour for it to come out and then cook the cloud bread otherwise you have to do that I want to get this cooked and in my belly as soon as possible all right well that is doing its thing let's make the creamy dressing that we toss the roasted chicken in alright for the Mayo dressing I'm gonna put some avocado oil Mayo into this bowl normally I don't buy this stuff at the market because it's expensive but I got it on thrive market for 30% cheaper than my local organic grocer and I love avocado oil and so I had to buy it so let's scoop in about 3/4 of a cup you can see it's avocado oil by the green tint of the Mayo next up we need some lemons you know I've been doing a lot of zesting in the house when you see a lemon like this in the fridge but all you do have to use esta lemon is a wrap it in plastic wrap and then put it in the fridge it'll stay fresh let's start with the juice of half a teaspoon of stone-ground mustard I love this stuff because you can see the mustard seeds in there now my mail dressing gets a little funky you may have seen me do this dressing on my Instagram lives or my Instagram stories but go ahead and splash in a teaspoon of coconut amino acids if you're on keto this is your best friend because it's low carb and then splashy and half a teaspoon of toasted sesame oil all right I know the first thing come into your mind is is a flavour of the dressing gonna be Asian the answer is no it just gives it a real depth of flavor or what people call it MAME now I'm gonna whisk it up and you could stop there I'm calling that my basic go-to mayo dressing but I do need to add a little bit of salt and pepper about 1/4 teaspoon of salt and a few cracks of black pepper you know we're not going to stop there obviously the next two ingredients are kind of Asian is also but they're really really tasty I'm gonna squirt it in a little bit of sriracha or hot sauce any kind of hot sauce works about a teaspoon and then a teaspoon of tahini paste if you grew up in the Middle East this is your version of peanut butter it's not Eve bitter and a little earthy and once again it has an insane depth of flavor to this Mayo and then I can just tell my spidey senses are telling me that it's gonna need the other half of the lemon juice so squeeze that in and then whisk it up so another reason why I love thrive market is a lot of these ingredients I consider pantry staples and I always have them in my cabinet they're always 25 to 50 percent cheaper than the store and Amazon it doesn't even carry a lot of this stuff and I've compared the prices for the stuff they do thrive is cheaper so make sure you use that link with the promo code down in the description box for 25% off your first order and the 30-day free trial all right I want to taste this because this is the most important part of the say no this is the most important part of the recipe the cloud breads the most important Bard oh damn that's good it's tangy that's what you want I'm saying it's important because I want this to be a bold tangy slightly acidic dressing because when you put it on the shredded chicken later on it has to have a lot of flavor and that is good a little salty little tangy I get a little bit of that salt from the coconut aminos that is the bomb it's just the right amount of spice toasty all right you guys it took 27 minutes on the dot check out these cloud breads come on those are golden brown little puffs of goodness the cheese and the oregano kind of baked on top they have that beautiful color now they are too hot so let them sit for a few minutes the chicken will be ready I'm gonna go over to the neighbor's house and check it out and then bring it back all right you guys chicken took one hour on the dot and trust me her condo smells unbelievable right now but look at this the chicken is golden brown it's crazy juicy and referencing that chicken chicharrón earlier listen is what I'm talking about this is what we do for you guys to get really good audio all right as soon as that cools down I will shred it like Wolverine and then we'll toss it with the dressing and then we're almost done grab one of the chicken thighs and then peel back the skin push that out of the way for now and then just use a couple forks and shred the meat off the bone the best you can and it comes off really easy and it smells so good now I know there's a few you guys out there thinking that you can do this with a rotisserie chicken and you can the thing is have you ever looked at the ingredient list on the back of our history chicken it should just be chicken salt pepper and that's it but there's so many darn preservatives and additives and gosh knows what I'd so much rather do this Plus like I said the benefit of doing this is chicken cheat chatter Owens for the win I mean come on listen this is Kido crack pretty much my exact salty crispy and fatty hopefully there's enough to share with dusky because that is insane hmm Jericho we got a trial by day does he hear you need chicken skin in your life you can hear the crunch all the way over here all right I'm going to finish shredding and chopping a little bit with a knife and then we'll toss it with the dressing all right the chicken is chopped in all of the chicken skin may or may not be gone now I'm going to scoop it into a clean Bowl here and then we'll take some of that funky creamy dressing here and I like to pour it around the edges of the bowl I mean it's easier to toss that way give it a mix up and it's nice to do this while the chicken is still hot that way it really soaks up all that creamy mayonnaise dressing now what do you think we can use a little more dressing I want this super cream oh so I just put it all in that is good baby all right my friends now it's all about the keto fixings to make this guy over-the-top I did roast to thick slices of bacon before the video started a little salty nuggets of joy we'll add a lot of flavor add 1 cup of chopped celery along with some parsley throw in about 2 teaspoons of that about 1/4 cup of sliced green onions then we need some crunch in this guy's so let's add 3 tablespoons of roasted and chopped pecans pecans are very keto friendly all right now I'm gonna mix up all that goodness Wow how good is that like that amazing Wow I'm chicken it's crazy juicy the flavors and textures of everything is bomb but I do want to grab a little more lemon juice and squeeze that over the top for a little more flavor whoa it's lost half of the juice over there last time it squirted you in the eye high so I guess it's better than it squirts the counter all right salad is done bread is done let's plate this dish and try it out let's grab a bun and put it on the bottom put a few healthy scoops of the chicken salad on top and then one more cloud bread on top and there it is you guys cold Kido lunch prep for work or school that is absolutely low carb and delish that's crazy Wow my mouth went through that bun like air it literally is a cloud bread and it's a little eggy very like tons of flavor but it's all about that creamy delicious oven a roasted chicken salad that is the bomb you guys this recipe is great even better when you get 25% off your first order at thrive market calm and a free 30-day trial using my link down in the description box check that out I use the products all the time organic non-gmo and the website is a breeze to use the recipe is down below in the description box along with the macros the storage the heating all of that good stuff if you guys want to more pretty darn good keto meal preps for the week clean our streaming below me right now but I'll see you next Friday like I always do until then hashtag keep on cooking mad love

Channel: FlavCity with Bobby Parrish

Views: 1,213,495

Keywords: ketogenic, meal prepping, ketogenic diet, keto diet, ketogenic recipes, ketogenic diet recipes, recipes for keto, keto meal prepping, meal prep keto, meal prepping keto, meal prep, keto meal prep, low carb recipes, keto on a budget, keto meal plan, Ketogenic Meal Plan, keto diet meal plan, ketogenic diet meal plan, keto meal planning, keto recipes, keto lunch, keto lunch recipes for work, keto lunch recipes, meal prep for ketogenic diet, low carb meal plan, flavcity

Id: 9LkPWQDEjWA

Length: 14min 11sec (851 seconds)

Published: Fri May 25 2018