“This post contains affiliate links, and I will be compensated if you make a purchase after clicking on my links.”
Is Fage Greek Yogurt Keto Friendly? Let’s find out if this famous strained yogurt brand from Greece can be enjoyed by people on keto.
Editorial credit: Tada Images / Shutterstock.com
What Is Fage Greek Yogurt?
Fage Greek Yogurt is a product from the major Greek dairy brand Fage International S.A. Aside from yogurt, the company also produces other dairy products such as milk and ice cream.
Fage offers different varieties of Greek yogurt, namely: FAGE Total, FAGE Total Split Cup, FAGE TruBlend, FAGE Fruyo and FAGE Junior. And depending on the variety, they come in different flavors such as blueberry, strawberry and vanilla.
Nutritional Information for Fage Greek Yogurt
For this post, we will check the Fage Total 5% Greek Yogurt’s nutritional information.
According to the Fage website, 100g of Fage Total 5% provides 93 calories. It has 5g of total fat and 3g of total carbs. Furthermore, it contains 121mg of calcium.
Now, let’s find out – is Fage Greek Yogurt keto friendly?
Is Fage Greek Yogurt Keto Friendly?
Yes, Fage Greek Yogurt is keto friendly. It is low in net carbs with a moderate amount of fat per serving. It is made with natural ingredients and has no preservatives. Furthermore, it is not only keto friendly, but also vegetarian friendly.
How about joining in on a little fun with a chance to win a prize to go along with all your keto cookie baking?
I am hosting a virtual Cookie Walk where I am giving away prizes of my favorite healthy keto products! I have so many keto cookie recipes, keto bar recipes, and keto dessert recipes on my blog and in my books for you to make for the keto cookie walk!
Starting December 1st through December 18th you can enter to win! The more you enter, the more chances you have to win!
HOW TO ENTER MY KETO COOKIE WALK CONTEST:
Post photos of one of my keto cookie or keto dessert recipes and tag me @mariaemmerich on IG, Twitter or Facebook and use the hashtag #mariaemmerichrecipe and #mariaemmerichcookiewalk
Share where the recipe is from; Blog link or the title of the book with the page number!
On December 19th one lucky USA participant will win a box full of Emmerich approved healthy keto Baking supplies including:
For my friends who do not live in the United States, one lucky winner outside of the USA will win a $150 gift card to my eBooks or services on Keto-Adapted.com!
I know no treats will actually change hands BUT I want to inspire you to stay sugar free and keto during the holidays AND have a chance to win an awesome prize!
Oh my word my friends! I just made the BEST flourless brownies that are packed with protein and super fudgy!
December 8th is National Brownie Day and my Flourless Fudgy Protein Brownies are perfect for celebrating!
There is no almond flour or coconut flour to keep these brownies nut free and they are dairy free!
HOW TO MAKE THE BEST FLOURLESS FUDGY PROTEIN BROWNIES
To make my brownies, I used chocolate Equip Prime Protein powder!
I recently found Equip and let me tell you… I am in LOVE with it! The chocolate Prime Protein powder is an all-natural, comes from 100% grass-fed beef protein powder with only only 3 ingredients: beef, cocoa powder, and stevia. No fillers, no additives, no chemicals and it is SUPER delicious!
There are so many recipes I have been creating with it and I couldn’t wait any longer to share these flourless brownies with all of you!
My recipe testers all said, this is the BEST fudgy brownie ever!
Preheat oven to 325 degrees F. Grease a 8 inch pie pan with avocado oil spray and set aside.
Place the chopped chocolate into a large bowl. Heat ½ of the butter until it is very hot and slowly whisk into the chocolate. Stir until the chocolate is melted.
In another bowl place the rest of the softened butter and the natural sweetener. Use a hand mixer to mix until butter is fluffy. Add the eggs and mix for another minute. Add the Equip protein powder, vanilla and salt and stir well. Slowly mix in the melted chocolate mixture and combine well.
Place into the prepared pie pan and bake for 35-40 minutes or until brownies are cooked through.
Store extras in an airtight container in the fridge for up to 5 days. Can be frozen for up to a month.
“Good morning Maria Emmerich! This weekend marked a milestone in my journey. Not only have I lost half of my body weight but I wore a sleeveless shirt for the first time in 15 years!
My 12 year old daughter pointed out that she has never seen me wear a sleeveless shirt….and added that I looked buff!
Thank you Maria and Craig Emmerich for all of your guidance! I am beyond happy to have found this way of eating and will never return to where I started. I am stronger, healthier, younger and feel fantastic. Keto on!
My Christmas Tree Roll Ups are a crowd favorite! And I love making this healthy holiday appetizer because they are so easy!
I am always looking for ways to make the holidays a little bit easier, yet still keeping the magic. Christmas can be stressful! That is why I love this healthy holiday keto appetizer!
HOW TO MAKE KETO CHRISTMAS TREE ROLL UPS
To make my keto Christmas Tree Roll Ups, I used Outer Aisle Wraps.
Outer Aisle makes delicious wraps that are a perfect keto tortilla replacement and makes a great keto pizza crust! The new broccoli wraps are so good and only 2 grams of total carbs and 7 grams of protein!
I love that the Outer Aisle wraps are made from quality ingredients! They are perfect for making a sandwich on the go!
My Christmas Tree Rolls Ups are not only cute, they are really easy to make! Especially when all you have to do is open up a package of Outer Aisle to create a delicious holiday appetizer to serve in no time!
Stock up on Outer Aisle for your upcoming holiday parties!
In a large bowl, mix together the softened cream cheese and the taco seasoning until evenly combined. Add the pimentos, green chilis, black olives, green onions and cheddar cheese. Stir gently until combined well.
Divide the cream cheese mixture on the 4 Outer Aisle warm wraps. Use a spatula to spread the mixture on each wrap in an even layer. Keep the mixture ½ inch from the edge. (NOTE: if the Outer Aisle wraps are not warm, they might crack when you roll them up.)
Roll up the Outer Aisle wraps. Set on a plate and cover it with plastic wrap. Chill in the refrigerator for about 2 hours or until cream cheese is firm. Using a serrated knife, cut the wraps into ½-inch slices.
Stack in layers to form a Christmas Tree shape. Garnish with cherry tomato as ornaments and a cheddar cheese star. Serve with salsa.
“THANK YOU MARIA EMMERICH! This is what your help has done for me!
A mom of 5, and business owner with employees…parents that depend on me. I reversed, super high bp, pre-diabetes, terrible hormone imbalance, pre-arthritis, insomnia and a slew of other things.
I must give people your website information at least once a week. Ive lost 150 in fat and massed about 20 lbs in muscle. XOXOX” -Robyn
“This post contains affiliate links, and I will be compensated if you make a purchase after clicking on my links.”
The dishes you can make with a cauliflower are endless! However, is cauliflower keto friendly? Let’s find out if people on keto can incorporate this vegetable in their diet.
Pixel-Shot / Shutterstock.com
What Is Cauliflower?
Cauliflower is a type of cruciferous vegetable. It belongs in the same group as broccoli, cabbage, kale and bok choy.
It’s a great source of nutrients such as fiber and vitamin C. And it has a lot of health benefits like preventing cancer and strengthening bones.
Furthermore, cauliflower is a versatile food ingredient. A lot of people use it now to make creative and delicious dishes. You can even use it to replace white rice, meat and even dough in pizzas!
Nutritional Information for Cauliflower
Before we answer the question, “is cauliflower keto friendly?”, let’s look at its nutritional information first.
115g of cauliflower contains 26.4 calories, 0.5g of total fat and 4.8g of total carbs. It also has 2.6g of dietary fiber, meaning it only has 2.2g of net carbs. It also has 85% of vitamin c and 2.2g of protein.
Is Cauliflower Keto Friendly?
Yes, cauliflower is keto friendly because it is low in net carbs and is a whole food. It is packed with nutrients and is a must for a healthy keto diet.
Liliya Kandrashevich / Shutterstock.com
Where To Get Cauliflower?
You can easily buy cauliflower in local grocery stores. But if you’re looking for healthy cauliflower recipes, these cook books will definitely help:
“This photo can show you some of my journey, and the Maria and Craig way of keto helped me regain going off of thyroid medicine.
In December last year, not sleeping more than and a few hours, and my heart rate was constantly high. I had blood work down and i was off the charts hyperthyroid and my autoimmune system went crazy with ignoring my gall bladder issues for 8 months.
I fought hard to keep my thyroid and avoid radiating it. It’s not my first rodeo fighting to keep it. I always tell them I refuse to have it out because I will never feel normal if you only treat me based on lab numbers. To some 2.5 is a normal TSH but honestly it makes me feel like a slug and my autoimmune is under control better at 0.5-1.0.
I was put on hyperthyroid medicine, and with 2 weeks gained 10 pounds.
April 2021 my numbers were a little high for me to feel normal so I cut back to every other day. This was the month I found PSMF and started the Maria and Craig way of keto.
August: 2 months med free, 4 months 85-90% consistent eating the Maria and Craig Emmerich’s way, about 2 days a week of PSMF.
December this year: back to normal lab results, still pretty consistent with Maria and Craig way of keto. High protein, moderate fat and ~30 grams of total carbs a day. Can’t wait to have the conversation with the doctor on me being off all the medication again soon.
Maria helped me get off of my thyroid meds, and feel like myself again. Always fight for what you feel is best. I know I would have given in on a thyroid removal or radiating it I would not be on where I am today.
Cheers to 2023 and to start back to PSMF days for a few moths for a cut.” – Tiffany
Doesn’t Sarah look AMAZING??? I am SO proud of her!
“I hit my one year keto-versary! I’ve had Hashimoto’s thyroiditis and for years I suffered from unexplained weight gain, intense food cravings, sleep disturbances, anxiety & depression, brain fog, decreased motivation, debilitating joint pain with decreased mobility, irregular menses, gastrointestinal upset with heartburn, and low libido despite being in the prime of my life.
At 34-years-old, I felt completely helpless when my health continued to decline despite adding medication and being told lab work was ‘within normal limits’. I refused to accept this and spent the next 5 years researching and implementing multiple diet and exercise regimens that were not sustainable, to include dirty keto, which left me feeling defeated once more.
Finally, last year I came across Keto Adapted – Maria Emmerich and the principles of a clean ketogenic diet and she has changed my life!
Within 5 months, all of the symptoms listed above…..GONE,
50 pounds…..GONE
thyroid medication…..GONE
and thyroid antibodies decreased from 800 to 86!
I cannot thank you enough for sharing this information, the world needs to know they don’t have to stay SICK!!!” – Sarah
There are many keto and carnivore promoters (and some doctors) that promote adding tons of fat and eating the fattiest cuts of meat when weight loss is the goal. This is counter to the goal of body fat loss and this article will explain why.
I follow the science and biology of how our bodies work for the best results in weight loss and healing. I have had over 20 years working with clients and finding the best methods to do this with hundreds of thousands of clients (CLICK HERE to see a small sample of my testimonies from clients).
All you have to do is answer the question “where does the fat we eat go?” Answering this questions is what those promoters of this method of adding lots of fat when fat loss is the goal never tell you.
Where Does the Fat We Eat Go?
The fat we eat can really only go two places in the digestive tract. You can either absorb it into the bloodstream, or pass it straight through you into the stool. Let’s look at each of these and see what the science says.
Some keto and carnivore advocates will say that it goes right through you. This just doesn’t make any sense from a biology or evolutionary perspective. Calories were precious back in our hunter gatherer days. If our body just dumped fat when you were eating a lot of it in the summer from all the animals you hunted, you would never make it through the lean winter months without stored fat. And if you flushed fat through your colon in larger amounts (over 10g a day) you would be living on the toilet. Remember Olestra, the fat that went right through people undigested (the infamous WOW chips) and they had to put a label on them warning of anal leakage, from an extra 10-20 grams of fat going through the stool.
Studies also don’t support this idea. In THIS study there was no change in fecal output of fat when the dietary fat was 62 grams a day or 152 grams a day. It was constant and always about 8 grams a day.
Almost all the fat in your diet ends up in your bloodstream. From there almost all of it is either used as fuel, or stored in our fat cells. Unless you are in the middle of running a marathon, the vast majority of it will be stored in your fat cells. That is just how the body works! There is no other place for fat to go and you don’t want it sitting around in the blood (which would mean sky high triglycerides).
Almost all fat that comes in through the diet ends up in the bloodstream as chylomicrons (see above chart Lipid Exchange). At this stage they have two places they can go, either be used as fuel in the muscle and other tissues or be stored in our adipocytes (fat cells). Studies have shown that most of the fat first goes to our fat storage before later coming out of fat storage and used as fuel (as free fatty acids bound to albumin and burned directly in muscle and tissues). The mobilization of fat from your fat stores to be used as fuel is called lipolysis (more on that HERE). Eating dietary fat will slow down or stop lipolysis quickly as the body doesn’t want an over supply of fat in the blood.
So what puts fat into storage? There are a couple mechanisms. The main and primary mechanism is insulin. Yes, fat does raise insulin levels, not as much as protein or carbs, but it does raise insulin a bit. And that is enough to store it in your adipose tissue (fat cells).
Insulin does two things. It helps store fuels (fat and glucose) into the tissues. Either muscle (glycogen) or adipocytes (fat). It also acts as a net to hold back fat or glucose from being released from the fat cells or muscle. This makes sense because if you have a large amount of glucose or fat coming in through the meal, the body doesn’t want an oversupply of fuel in the blood so it stops adding fuel to the bloodstream from your own stores (stops lipolysis) and starts storing it to lower the blood fuel levels.
I would call this role of insulin, the holding back the flood gates for fuel in the blood stream from your storage (fat cells), the primary role and most important role of insulin. Many will say it is to store fuels, but holding back fuels is even more important and requires more insulin throughout the day than any transient spike from eating. This is what would kill type 1 diabetics before we had exogenous insulin. The uncontrolled dumping of fat (and glucose) into the blood from your own storage (fat cells, muscles and liver).
If weight loss is your goal, storing a bunch of fat into your fat cells is not what you want to do. You want a negative fat flux (more fat coming out of adipocytes than going back in, we explain fat flux in detail in our book “Keto.” HERE). In addition to these issues, you are not getting enough protein so you are losing precious lean mass over time. Not what we want as we age or for our BMR levels. More muscle means a higher BMR and more calories you can eat in maintenance.
Almost all the fat you eat ends up in your fat cells. That is how your body works. So if losing body fat is the goal, the more fat you add to the diet the less is burned off the body. Burn more of your own body fat for fuel, not dietary fat.
“And just like that 10 lbs gone. I’m so astonished how quickly these lbs have come off after being stalled for more than six months on high fat carnivore. I started the Emmerich woe on Sept 19, 2022. A big thank you to Maria and Craig. I bought the psmf package (on Keto-Adapted.com) and now I’m a member. So excited for this new journey. Their meal planner is awesome.”
I have had tons of people come to me that follow that type of advice (adding lots of fat) and are just gaining weight or are stalled. In some cases up to 6 years stalled or without weight loss. You might lose weight at first following that (going from the standard American diet to anything whole foods based will result in some weight loss) but you will stall. And many people with leptin resistance (metabolically damaged) will only gain weight following that advice as they don’t get the same satiety signals due to their obesity and insulin resistance and will over eat. You have to lose body fat to help reverse the insulin resistance. Reducing dietary fat will get you that result faster. Macros are the most important thing for weight loss.
You can get proper macros HERE (Make sure to read notes above the calculator about protein goals).
“I did high fat carnivore for 18 months and my blood sugars doubled and as a diabetic I was really ill.
My triglycerides were very high too. I got diagnosed with non alcoholic fatty liver. I got told by a lot of well known carnivore advocates that I was lying and trying to ruin the carnivore name. I have now done your PSMF and my blood sugars have gone down by half. My morning fasting glucose is amazing, best it’s ever been. I am fat and I have over reached my threshold clearly. I am glad I found you and other low energy advocates.”
PERSONAL FAT THRESHOLD
Most importantly, if you are close to your personal fat threshold, adding a lot of fat will make you metabolically even more damaged. Just this week I had a client come to me that was following that bad advice but he was a lean type 2 diabetic and this close to his personal fat threshold. So the all the fat he was adding in the diet had no place to go. His fasting glucose kept rising up to 200, triglycerides went way up too. All while eating carnivore (no carbs). This video explains what was happening to him (and where the fat we eat goes).
WHERE ARE THE NUTRIENTS?
I follow biology and science to get the best results and what is the healthiest long term too. Eating the most nutrient dense foods will enable both of those goals.
Many advocates will also state that “you need high fat for the nutrients to heal.” Fat is almost entirely just energy, and has very little micronutrients (vitamins and minerals). As the above chart shows, if healing is what you what, you what more protein, not fat. The fat (butter, tallow, etc.) has a little vitamin A and that is about it. It has only trace amounts of any other micronutrients. The animal protein is where you get most of your nutrients (muscle meat, organ meats, etc.).
There is no magic that suddenly appears at 80% dietary fat or some elevated blood ketone level. If you are being told this, you need to unfollow that person as there is zero evidence or science supporting those claims. Again, all of the testimonies HERE (and tens of thousands of others I have received) were done without measuring ketones and without 80% dietary fat. Get the macros right using a nutrient dense whole food low inflammation diet and let the body do what it has to to heal and lose weight.
“Thank you for the mct oil video and for all that you do. The trend is everywhere. I switched to eating a high fat (over 200grams a day) approach with a coach and gained so much weight. They kept saying my body will health and then my body would lose the excess fat. Going back to using it as a flux to lose this excess body fat.”
One more note about fat. I have always told my clients to buy the best quality meats you can afford. Organic, grass fed, etc. is always best. But it can be very expensive and out of reach for many people. So I tell them to buy the best quality they can afford, even it if is regular store bought meat. But the thing is, the issue with non-grass fed, non-organic meats is primarily due to what is stored in the fats. Toxins are stored in your fat cells (see THIS article for more on Environmental Toxins). So an animal that isn’t organic, exposed to pesticides, antibiotics, etc., will store those toxins in its fat cells. Also, the beneficial omega-3’s and less omega-6 that you get from grass fed is also in the fat, not the protein part of animal proteins. The protein part in non-organic cows is largely the same as the organic options. Similar nutrients and amino acids. The fat part is where the issues lie. So if you are not able to buy the grass fed options and are eating high fat meats, you are getting even more toxins than if you ate the leaner cuts. Not good for healing either. If you are in maintenance and need higher fat, but don’t want the toxins (and can’t afford organic grass fed), select leaner cuts and add your own quality fats (like these).
So if weight loss is your goal, dial the dietary fat down a bit. If healing is the goal, increase the nutrient dense foods (animal protein being the most nutrient dense). Both of these together will be helpful for weight loss and healing. Less dietary fat and more protein.
“Thank you SO much for these macros. I cannot believe how much I was derailing my fitness journey by eating a diet comprised of 70 percent fat! After following your suggested macros for just a few days, I am feeling so much better, weighing less and my appetite is completely manageable. I realize now I was just flooding my body with fat, which had to be messing with my blood sugar, cravings, and appetite. Maria, you are so right — there is a ton of misinformation out there about keto and I fell victim to it. When I first started doing keto earlier this year, I was following a high protein-moderate fat diet, but I switched to higher fat when I began to stall out based on recommendations from keto influencers. I also was eating a lot of dairy and nuts, which I have eliminated based on Maria’s advice. I just cannot thank you enough for helping me get back on track.” – Robyn
How to Lose Body Fat and Reverse Insulin Resistance
We will do a longer post on this topic soon, but for now let’s review. What is the best way to lower body fat and reverse insulin resistance quickly? By shrinking your fat cells and maintaining or growing your lean mass (mainly muscle). This gives glucose more places to go (muscles) and by shrinking the fat cells you reverse the fat cell insulin resistance. We explain this in the above YouTube video.
To do this with the diet, the diet just needs to reflect what you want the body to look like. Eat leaner meats and less dietary fat and your body will become leaner with more muscle and less body fat. It really is that simple. And doing this while keeping other fuels low (carbs, alcohol) you control hunger and make it easier to maintain as a lifestyle long term.
Less fat in the diet forces the body to burn more of your own body fat for fuel.
More protein in the diet drives satiety and ensures you maintain or build muscle. Plus it gives you more vitamins and minerals for healing.
Share with your friends who want to find health! #knowledgeispower
TESTIMONY OF THE DAY
“Today was a good day and I wanted to share. This morning I had my quarterly checkup and my doctor took me off that darn statin and decreased my BP med by 1/2!
BP was 120/54 this morning. I’m so excited to be rid of that statin and I think in 3 months, I’ll be rid of the blood pressure medication also.
I’m only 28 pounds from my goal weight having lost 170 so far. NONE of this would have been possible without Maria Wojcik Emmerich and Craig Emmerich!
“This post contains affiliate links, and I will be compensated if you make a purchase after clicking on my links.”
Kale is a popular vegetable and superfood. But is kale keto friendly? Let’s see if it can be a keto diet staple. Continue reading to find out!
Imsosomg / Shutterstock.com
What Is Kale?
Kale, also called as leaf cabbage, is a green leafy vegetable that is packed with nutrients. It is a cruciferous vegetable and belongs to the same family as broccoli, cauliflower, cabbage and bok choy.
This vegetable is one of the most nutrient-dense foods in the world and is considered a superfood. It is a great source of Vitamin C and K. And it can help reduce the risk of heart disease and cancer.
Furthermore, kale can be used as an ingredients to different foods and shakes, used as stuffing, or even as toppings to pizzas!
Nutritional Information for Kale
As mentioned above, kale is packed with a lot of nutrients. So, let’s check its nutritional information and find out – is kale keto friendly?
One cup (16g) of raw kale contains 7.8 calories, 0.2g of total fat and 1.4g of total carbs. It also has 0.6g of dietary fiber, meaning it only has 0.8g of net carbs. Furthermore, it has 79mg of potassium and 0.7g of protein.
Is Kale Keto Friendly?
Yes, kale is keto friendly. It is actually an excellent keto-friendly vegetable because not only is it low in net carbs but is a whole food free of harmful ingredients. Therefore, it should be a staple to your keto diet.
Elena Veselova / Shutterstock.com
Where To Get Kale?
You can easily buy kale in local grocery stores. But if you want to get creative with this vegetable in the kitchen, these cook books will definitely help:
Learn how to make cast iron chicken breasts for an easy and flavorful protein that’s ready in less than 15 minutes! It’s a foolproof cooking method that always leaves you with crispy-on-the-outside and juicy-on-the-inside chicken.
I always rely on chicken breasts as an easy, fast, and tasty protein to pair with dinners and lunches. Whether they’re cooked sous vide, in the air fryer, or in the Instant Pot, the chicken is always flavorful and goes well with everything.
When time is of the essence, stick with this cast iron chicken recipe. The chicken breasts are lightly seasoned, then pan-fried in a cast iron skillet. In about 10 minutes, you have a delicious protein that’s filling, healthy, and can be paired with practically anything!
Why this recipe works
It’s so fast and easy! There’s no marinating, complicated seasonings, or lengthy cooking techniques involved. Just pan-fry in a cast iron skillet, then serve!
Cast iron = crispy chicken. Cast iron is a pro at conducting heat, which means the chicken breasts will easily develop a beautiful golden sear on the outside while staying juicy on the inside.
Pairs well with anything. Seared chicken breasts pair well with all of your favorite side dishes, from salad to pasta to grains, making this the perfect recipe for dinners and meal prep.
Ingredients needed
You don’t need any complicated ingredients to make cast iron chicken breasts. Simple Italian herbs and seasonings are infused into the meat as soon as it hits the buttered skillet. Here’s the full list of ingredients for this recipe:
Chicken breasts – Use skinless or skin-on chicken breasts. Or, if all you have are boneless chicken thighs, feel free to use them instead. Just know that they’ll take a few minutes longer to cook through.
Olive oil – To prevent the chicken from sticking to the pan and to help form a gorgeous golden crust.
Butter – To infuse flavor into the chicken.
Italian seasonings – This is a pre-mixed blend of dried basil, rosemary, marjoram, oregano, and thyme. Make your own or use a store-bought mix.
Salt and pepper – For extra flavor in the spice mix.
Smoked paprika– For that gorgeous smoky flavor.
How to cook chicken breasts in a cast iron skillet
Cooking chicken breasts in a cast iron skillet is one of the easiest and fastest cooking methods:
Step 1: Make the spice mix
Whisk the Italian seasonings, smoked paprika, salt, and pepper in a small bowl.
Step 2: Season the chicken
Rub the spice mix all over each chicken breast. Finish by drizzling olive oil over each one.
Step 3: Cook in the cast iron
Melt the butter in a preheated cast iron skillet over medium heat. Add the chicken breasts and cook until golden brown and crisp on both sides.
Step 4: Rest, then serve.
Transfer the seared chicken breasts to a cutting board to rest for 5 minutes. Serve with your favorite sides, and enjoy!
Tips to make the best recipe
Are you new to cooking with cast iron? Prepare your skillet the right way using the tips in this video from Tasty.
Preheating cast iron for 5 to 10 minutes is essential because it can prevent the chicken from sticking. Hold your hand over the skillet to feel if it’s hot enough before placing the chicken inside.
Add parmesan cheese to the Italian seasoning mix for a cheesy, salty element in each bite!
You can play with the flavors by swapping the Italian seasonings with my Keto Taco Seasoning, blackened seasoning, or the seasoning blend of your choice.
The chicken breasts would also make for a quick and filling protein to pack for lunches and meal prep. After they’re done resting, slice each chicken breast and layer the slices over top of a green salad, stuff them into homemade gyros, or pair them with keto mashed potatoes and asparagus.
Storage instructions
To store: Leftovers can be stored in an airtight container in the refrigerator for up to 5 days.
To freeze: Place the cooked and cooled chicken breasts in a ziplock bag and store them in the freezer for up to 2 months.
Reheating: Microwave the chicken for 20 to 30 seconds or reheat it in a warm skillet over medium heat.
More healthy chicken recipes
All of these healthy chicken recipes would be perfect for flavor-packed dinners or meal prep:
Frequently asked questions
My chicken is sticking to my skillet! What should I do?
Two ways to prevent the chicken from sticking to the skillet are: (1) Bring the chicken breasts down to room temperature, and (2) preheat the cast iron skillet.
Take the chicken breasts out of the fridge and place them on the kitchen counter for about 20 minutes before seasoning and cooking.
To preheat the skillet, heat it over low to medium heat while you wait for the chicken to come down to room temp. You’ll know the pan is ready when you can feel the warmth radiating off of the cast iron as you hold your hand above it.
How do I know when the chicken is cooked?
The chicken is fully cooked when the internal temperature reaches 165ºF.
Can you use frozen chicken breasts?
Yes, you can make this recipe with frozen chicken breasts instead of fresh ones. Ensure the breasts are thawed completely and dried well before adding the seasonings.
In a small bowl, whisk together the Italian seasonings, smoked paprika, salt, and pepper.
Rub the spice mix over each chicken breast all over. Drizzle with olive oil.
Add butter to a non-stick cast iron skillet. Place the cast iron skillet over medium heat. Once hot, add the chicken breasts and cook for 4-5 minutes per side, turning once.
Let the chicken rest for 5 minutes before serving.
TO STORE: Leftovers can be stored in an airtight container in the refrigerator for up to 5 days. TO FREEZE: Place the cooked and cooled chicken breasts in a ziplock bag and store them in the freezer for up to 2 months. TO REHEAT: Microwave the chicken for 20 to 30 seconds or reheat it in a warm skillet over medium heat.
Post photos of one of my keto cookie or keto dessert recipes and tag me @mariaemmerich on IG, Twitter or Facebook and use the hashtag #mariaemmerichrecipe and #mariaemmerichcookiewalk
Share where the recipe is from; Blog link or the title of the book with the page number!
