These Ranch Chicken Foil Packets are so easy to make with just a few common ingredients. It's a minimum clean up, maximum flavor low-carb lunch or dinner recipe you will love!

We're using cauliflower instead of potatoes, a more common but high-carb ingredient. Apart from cauliflower you can try other options such as turnips, broccoli or asparagus. We're using chicken breasts and bacon which makes this a great high-protein option for those who are following a higher protein low-carb diet.

When cooking a tin foil packet meal like this one, make sure to use a heavy duty aluminum foil. This will prevent tearing and losing any of the flavorful juices and keeping the meat moist and tender.

If you don't have any aluminum foil, simply bake these in a small, deep baking dish covered with a lid. Optionally you can remove the lid for the last 5 minutes of the baking process to crisp up.

Is Aluminum Safe?

Aluminum has been a hot topic on some health blogs, often criticized for being dangerous and even causing cancer. But is this truly a valid concern?

Here's are the facts. While it's true that some aluminum gets into food when you use aluminum foil or cook with aluminum cookware, and that this effect is enhanced when using acidic foods,  this systematic review from 2016 found no negative health effects in healthy adults. It's also very unlikely that you'll be using aluminum foil every day, enough to worry about any potential toxicity.

We all have different dietary needs so it's only natural that you may need to adjust the macros in this recipe. You can make any adjustments directly in the KetoDiet App by cloning any of the recipes from my blog and customizing them to fit your macros and preferences.

Preparation time

Hands-on:    10 minutes
Overall:     40 minutes

Nutritional values (per serving, 1 chicken fillet with vegetables)

Total Carbs 10.4 grams
Fiber 3.5 grams
Net Carbs 6.9 grams
Protein 52.6 grams
Fat 46.6 grams
of which Saturated 18.2 grams
Energy 673 kcal
Magnesium 89 mg (22% RDA)
Potassium 1,190 mg (60% EMR)

Macronutrient ratio: Calories from carbs (4%), protein (32%), fat (64%)

Ingredients (makes 2 servings)

  • 1/3 cup Homemade Ranch Dressing (80 ml/ 2.7 fl oz)
  • 2 slices bacon (60 g/ 2.1 oz)
  • 1 tbsp ghee or extra virgin olive oil (15 ml)
  • 2 chicken breasts, skinless and boneless (340 g/ 12 oz)
  • pinch of sea salt and pepper
  • 1/2 cup grated cheddar cheese (57 g/ 2 oz)
  • 1/2 medium cauliflower, sliced (300 g/ 10.6 oz)
  • 1 large onion, green parts only (25 g/ 0.9 oz)

Instructions

  1. Preheat oven to 220 °C/ 430 °F (fan assisted), or 240 °C/ 465 °F (conventional). Prepare the Ranch Dressing. You'll only need part of the recipe. Store the remaining dressing in the fridge in a sealed jar for up to 5 days.
  2. Cook the bacon in a skillet greased with ghee or olive oil. Cook for a few minutes until crispy and then transfer to a plate. Once cool enough to touch, break into small pieces.
  3. To prepare the chicken breast, season with salt and pepper. Place chicken breasts in the pan where you cooked the bacon and cook on medium-high for about 3 minutes. Flip the chicken breast and cook for another 3 minutes, until lightly browned. Remove from the heat.
  4. Cut the cauliflower into florets and then each floret into slices, no more than 1 cm (1/2 inch) thick.
  5. Place the cauliflower on a piece of heavy-duty foil (a piece of foil per serving). Top with half of the prepared ranch dressing. Add a piece of browned chicken to make each foil packet. Finally add the remaining dressing. Add grated cheddar cheese, crumbled bacon and sliced green onion (you can reserve some onion for serving).
  6. Fold foil around chicken and cauliflower and seal tightly. Place on a baking sheet or in a baking tray. Bake for 25 to 30 minutes, until the chicken is cooked through and the cauliflower is tender.
  7. Remove from the oven and let it cool down for a few minutes before serving. To store, remove from the packets, place in a glass container and refrigerate for up to 4 days.


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Low-Carb Ranch Chicken Foil Packets

There are so many reasons why you should love liver. Liver is a superfood that is rich in vitamin A, vitamin B12, and copper, plus high-quality protein.

Did you know that apart from plant foods, chicken liver is a great source of vitamin C? If your carb intake is very low, consider adding chicken liver to your diet.

If you’re new to organ meats, use mild-tasting chicken or turkey livers. Instead of chicken liver you can use calf liver, beef, pork, or lamb liver. Even if you’re not a fan of organ meats, these meatballs are a great way to start because chicken livers have a mild flavor and are masked with sausage and Parmesan in this easy low-carb recipe.

These meatballs can be made with any gluten-free pork sausage meat, or you can make your own. It's easy and this way you don't have to worry about added starches and sugar. You can find the recipe to make grain-free sausage meat at home below.

Homemade Sausage Meat Recipe

  • 750 g ground pork, 15% fat (1.7 lbs)
  • 3 cloves garlic, crushed
  • 3/4 tsp dried sage
  • 3/4 tsp thyme
  • 1/2 tsp dried fennel seeds
  • 1/8 tsp ground nutmeg
  • 1/8 tsp ground cloves
  • 3/4 tsp salt
  • 1/2 tsp black pepper

To make the sausage meat: In a bowl, mix all the ingredients for the sausage meat. Place half of the sausage meat (385 g/ 13.6 oz) in a plastic bag and freeze for later, up to 3 months.

Preparation time

Hands-on:    20 minutes
Overall:     20 minutes

Nutritional values (per serving, 5 meatballs)

Total Carbs 2.2 grams
Fiber 0.5 grams
Net Carbs 1.7 grams
Protein 33.4 grams
Fat 34.4 grams
of which Saturated 15.8 grams
Energy 455 kcal
Magnesium 35 mg (9% RDA)
Potassium 388 mg (19% EMR)

Macronutrient ratio: Calories from carbs (2%), protein (30%), fat (68%)

Ingredients (makes 4 servings, 20 meatballs)

  • 400 g gluten-free pork sausage meat (14.1 oz) - check recipe tips for homemade sausage meat
  • 170 g chicken livers, finely chopped (6 oz)
  • 1 cup grated Parmesan cheese (90 g/ 3.2 oz)
  • 1 large egg
  • 1/2 tsp sea salt
  • 2 tbsp ghee, virgin avocado oil or olive oil (30 ml)

Instructions

  1. To prepare the livers, place them in a bowl filled with lemon water (2 cups of cold water with a tablespoon or two of lemon juice) and refrigerate for at least 30 minutes or overnight. This step is optional but recommended as it will make the livers taste milder.
  2. Preheat the oven to 220 °C/ 430 °F (fan assisted), or 240 °C/ 465 °F (conventional). Finely grated the Parmesan cheese.
  3. Place the sausage meat with the chicken livers, cheese, egg, and salt into a bowl.
  4. Mix until well combined.
  5. Using your hands, create 20 medium sized meatballs (about 35 g/ 1.2 oz each). Place them on a baking tray lined with parchment paper and drizzle with melted ghee, virgin avocado oil or olive oil.
  6. Bake for 20 to 25 minutes, turning turning the meatballs half way to ensure even browning, until golden brown and cooked through.
    Note: You can cook the meatballs on a skillet instead. To do that, heat a large skillet greased with ghee over high heat. Once hot, reduce the heat to medium-high and add the meatballs. Cook for about 2 minutes, or until crisp. Turn on the other side using a fork and cook for another 2 minutes, or until cooked through.
  7. Serve with low-carb sides or salads of choice or pack into your lunchbox together with fresh veggies and some avocado oil mayo. Serve warm or let them cool down and refrigerate for up to 4 days. To store for longer, freeze for up to 3 months.


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Make-Ahead Cheesy Sausage Liver Meatballs

These gooey mozzarella cheese sticks are covered in zero-carb breadcrumbs and then fried until golden and crispy. It's the perfect finger food for parties and game nights!

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Keto Fried Mozzarella Sticks

Deviled eggs are the ideal low-carb snack for a keto diet and make a fantastic party appetizer. These Everything Bagel Deviled Eggs are a fun twist on traditional deviled eggs. If you really want to take these up a notch they’re delicious with a little smoked salmon added into the yolk mixture!

The Healthiest Deviled Eggs You'll Try

These are some of the healthiest deviled eggs you'll ever try and here's why.

Eggs contain everything needed to bring forth life. Not surprisingly, they’re packed with nutrients including choline. They also contain zero carbs and have a 1:1 ratio of healthy fat to protein. Eggs contain the highest biological value protein of any whole food, meaning their amino acid composition is the most easily absorbed and used by the body!

Egg yolks are high in cholesterol which has given them an unfairly bad reputation for causing heart disease. In fact, cholesterol is heart-protective and eating whole eggs may help reduce heart disease risk.

We are also using heart-healthy avocado oil mayonnaise which is high in monounsaturated fats and low in omega 6s.

Finally, fish roe (in this case salmon roes) contains DHA, the most active type of omega-3 fats. DHA can decrease triglycerides and cardiovascular risk and protect against insulin resistance and type 2 diabetes. It can also improve learning ability and protect against cognitive decline!

More Mediterranean Keto Recipes

With the perfect balance of fats and nutrients, this low-carb recipe is a classic example of a Mediterranean-Keto meal. In fact, together with three co-authors, we developed over 100 more recipes exclusively for the The New Mediterranean Diet Cookbook.

This book is the first of its kind to include Omega-6 to Omega-3 ratios, full saturated, monounsaturated, and polyunsaturated fat breakdowns, and it's jam-packed with science and fun facts that will nourish not only your stomach but also your mind!

Preparation time

Hands-on:    10 minutes
Overall:     20 minutes

Nutritional values (per serving, 2 deviled eggs)

Total Carbs 1.1 grams
Fiber 0.1 grams
Net Carbs 1 grams
Protein 7.6 grams
Fat 14.2 grams
of which Saturated 2.7 grams
Energy 161 kcal
Magnesium 7 mg (2% RDA)
Potassium 74 mg (4% EMR)

Macronutrient ratio: Calories from carbs (3%), protein (19%), fat (78%)

Ingredients (makes 6 servings)

  • 6 large eggs
  • 4 tbsp avocado oil mayonnaise (60 g/ 2.1 oz) - you can make your own
  • 2 tsp Dijon mustard
  • 1/4 tsp sea salt
  • pinch of black pepper
  • 1 small jar salmon roe (50 g/ 1.8 oz)
  • Optional: chives to for garnish

Instructions

  1. Place the eggs in a large pot and cover with cold water by 2 1/2 cm (1 inch). Bring to a boil over medium-high heat. Once boiling cover and remove from the heat, set aside 8 to 10 minutes. Rinse the eggs with cool water then peel and cut in half.
  2. Scoop out the yolks and place them in a small mixing bowl.
  3. Add in the mayonnaise, mustard, salt and pepper. Mix until smooth. If the mixture is too runny (this can happen if your yolks are still warm), chill for 30 minutes.
  4. Fill the center of each egg with the yolk mixture top with salmon roes, about a teaspoon each.
  5. Optionally, garnish with fresh chives. Serve immediately or store in an airtight container in the refrigerator for up to a day.


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Salmon Caviar Deviled Eggs

Are you already planning your New Year's celebration menu? These keto roll-ups are the perfect bite-sized appetizers everyone will love.

I made them for a recent Christmas dinner party and I wish I made more because they didn't last for too long. Everyone was asking for the recipe which is surprisingly simple.

Horseradish, ham and cheese are a common flavor combination in Czech and Eastern European cuisines. These roll-ups are inspired by rolled ham with horseradish mousse, a traditional Czech wedding appetizer.

I hope you like these roll-ups as much as we did. Happy Holidays everyone!

Recipe Tips

All you need is four ingredients — sliced cheese, ham, cream cheese and horseradish. That's it!

You can use any hard cheese as long as it's not too fatty and can hold it's shape when melted. Low moisture, part-skim Mozzarella, Gouda or Emmental or Gruyere slices work really well with ham, cheese and horseradish. If you don't have sliced cheese, grate an equivalent amount of whole blocks on the parchment paper and shape into a rectangle.

Feel free to add fresh chopped herbs such as parsley, spring onions or chives. If you're not a fan of horseradish, use a tablespoon or two of finely chopped capers or pickled jalapeños instead.

Serve 2 to 4 roll-ups as an appetizer, or 6 to 8 roll-ups an a lunchbox option alongside some dressed greens or simple salads.

Preparation time

Hands-on:    15 minutes
Overall:      1 hour 30 minutes

Nutritional values (per serving, 2 roll-ups)

Total Carbs 2.8 grams
Fiber 0.1 grams
Net Carbs 2.7 grams
Protein 11.6 grams
Fat 14 grams
of which Saturated 8.4 grams
Energy 170 kcal
Magnesium 13 mg (3% RDA)
Potassium 173 mg (9% EMR)

Macronutrient ratio: Calories from carbs (6%), protein (25%), fat (69%)

Ingredients (makes 16 roll-ups)

  • 9 square slices of Mozzarella, Gouda, Emmental or Gruyere (225 g/ 8 oz)
  • 225 g cream cheese or soft goat's cheese (8 oz)
  • 2 to 3 tsp grated fresh horseradish or prepared horseradish
  • 140 g quality thin-cut ham slices (5 oz)
  • Optional: fresh herbs such as parsley or chives

Instructions

  1. Preheat the oven to 150 °C/ 300 °F (fan assisted), or 170 °C/ 340 °F (conventional). Line a baking tray with strong parchment paper. Lay the mozzarella cheese slices on the parchment paper, overlapping slightly. Depending on the size of the slices, you should get a rectangle that's about 28 cm (11 inch) x 20 cm (8 inch).
    Note: Mozzarella, Gouda, Emmental or Gruyere slices will all work well in this recipe.
  2. Place in the oven bake until just melted, for 3 to 5 minutes. Do not over bake or crisp up, you only want the cheese to connect and create a large sheet. Once melted, remove from the oven and set aside to cool down.
  3. Meanwhile, prepare the cream cheese filling by mixing the cream cheese and horseradish (you can use freshly grated or prepared. Optionally you can add fresh chopped herbs such as chives or parsley).
  4. When the cheese is about room temperature or slightly warmer, pay the ham slices all over, leaving a small gap from the edges.
  5. Spread the horseradish cream cheese on top.
  6. Use the parchment paper as a guide to roll up the ham & cheese into a long tight roll. Place in the fridge and chill for at least an hour or overnight.
  7. When ready to serve, use a sharp knife to cut into 16 slices, each one about 1 1/2 cm thick (0.6 inch). Wipe the knife between cuts to create clean cuts.
  8. Serve 2 to 4 rolls per serving as an appetizer. Store in the fridge in a sealed container for up to 4 days.


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Keto Ham & Cheese Horseradish Roll-Ups

Crunchy low-carb biscotti flavored with orange zest and bourbon. Enjoy for breakfast treat or as an after dinner dessert by dunking in tea, coffee, or hot chocolate.

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Boozy Keto Chocolate Orange Biscotti

Christmas wouldn't be complete without Stollen! Traditional Stollen is a German Christmas cake that's common in many other European countries. It's a popular cake in the Czech Republic where it's often made alongside "Vanocka", a braided Christmas bread that's close to Stollen but less sweet.

There are many ways Germans and Czechs make Stollen. I've always known and loved the one made with yeast but other variations can be prepared with cream cheese, marzipan and most of them include candied fruits. Some types of Stollen are soft and fluffy while others are dense and have to be chilled for 3 to 4 weeks before serving.

I wanted to keep this low-carb recipe fairly simple and ready to serve without compromising on the flavor. Just like my Keto Panettone, this Low-Carb Stollen cake uses yeast for extra flavor as well as fresh lemon zest and sugar-free cranberries soaked in rum.

Merry Christmas everyone!

Recipe Tips

To activate the yeast, you can use an inulin-based sweetener such as yacon syrup or sugar. This ingredient is essential for activating the yeast. Don't panic, no sugar will be left after the fermentation of yeast! Note that although the yacon syrup is included in the nutrition facts, there's likely zero contribution which will drop the carb count of this recipe even more.

Traditional Stollen uses candied fruits and candied citrus peel which are replaced with my homemade Sugar-Free Dried Cranberries soaked in rum for a lower carb option. Apart from lemon zest, you can add more flavor by adding some fine orange zest and/or cinnamon or sugar-free vanilla extract.

This low-carb Stollen is light and fluffy without being overly sweet. I personally skip the sweetener dusting on top although it creates a pretty effect. Powdered Erythritol, Swerve or Allulose are all good options.

If you're not too keen on sweetener dusting, sprinkle with flaked or slivered almonds instead. To do that, add them right after brushing with egg and keep the baking foil or parchment loosely on top the whole time to keep them from burning.

This recipe uses psyllium powder. To make your own psyllium husk powder, place whole psyllium husks in a coffee grinder and process until powdered. If you use ready-made psyllium powder, just make sure it's the right one. (photos for comparison included).

Preparation time

Hands-on:    20 minutes
Overall:     2 hours 45 minutes

Nutritional values (per serving, 1 slice)

Total Carbs 9.3 grams
Fiber 4.4 grams
Net Carbs 4.9 grams
Protein 6.6 grams
Fat 14.5 grams
of which Saturated 4.5 grams
Energy 189 kcal
Magnesium 50 mg (13% RDA)
Potassium 211 mg (11% EMR)

Macronutrient ratio: Calories from carbs (11%), protein (15%), fat (74%)

Ingredients (makes 16 servings)

Cranberries:
Cake - wet ingredients:
  • 1 cup warm unsweetened almond milk (240 ml/ 8 fl oz)
  • 1 tbsp yacon syrup (15 ml) or honey (won't affect the carb count)
  • 1 cube fresh yeast (50 g/ 1.8 oz) or 1 1/2 tbsp active dry yeast (15 g/ 0.5 oz)
  • 3/4 stick unsalted butter, melted (85 g/ 3 oz)
  • 4 large egg whites
  • 2 large egg yolks, divided
  • zest from 1 organic lemon
Cake - dry ingredients:

Instructions

  1. The day before you want to make the cake, make the Sugar-Free Dried Cranberries and then soak them in the rum. Add the rum and gently heat it until just boiling. Spoon into a container and cover and leave to soak overnight until all the cranberry raisins are plump and most of the rum has been absorbed.
  2. Turn the light on in the oven (only the light). The temperature should be about 40 °C/ 100 °F, but no more than 45 °C/ 110 °F. If you don't have this option on your oven, preheat the oven to the lowest setting (mine is 50 °C/ 120 °F).
  3. Pour warm almond into a bowl. Add yacon syrup (or honey) and stir until fully dissolved. (Don't panic, no sugar will be left after the fermentation of yeast!) Crumble fresh yeast into the bowl (or sprinkle in 1 1/2 tbsp/ 15 g of dry active yeast). Open the oven for about 30 seconds to cool down slightly before placing the yeast inside and close the door. The light will be enough to keep the bowl warm. Allow to proof for 10 minutes. When ready, the yeast will be frothy and will grow in volume. Once the yeast has proofed (it will become foamy), remove the bowl from the warm oven. Keep the light in the oven on.
  4. Place all of the remaining dry ingredients in another bowl. Sift in almond flour and coconut flour, add whey (or egg white) protein powder, psyllium powder, Erythritol (or Allulose), xanthan gum, cream of tartar, baking soda and salt. Mix to combine or use a hand mixer to process well. (Instead of cream of tartar, you can use the same amount of lemon juice or apple cider vinegar and add it to the eggs before mixing with the dry ingredients).
  5. Melt the butter. Place all of the egg whites and 1 egg yolk in a bowl. You'll need the remaining egg yolk to brush on top of the bread. Add the egg whites and egg yolk into the bowl with the proofed yeast together with the melted butter.
  6. Use a hand mixer or a stand mixer and process until well combined. Add the dried mixture, about 1/2 cup at a time and process well. Gradually add more until you use all of it.
  7. Fold in the fine lemon zest and soaked cranberries (excluding any leftover rum).
  8. Transfer the dough into a tray lined with parchment paper and form into a loaf, about 28 x 15 cm (11 x 6 inch). Place in the oven and let it proof with the oven light on for 60 minutes.
  9. Once the dough has proofed, remove from the oven. Preheat the oven to 160 °C/ 320 °F (fan assisted), or 180 °C/ 355 °F (conventional). The dough will be spread out and flatter. Use one side of the parchment paper and fold it lengthwise. Gently brush the reserved egg yolk mixed with a teaspoon of water on top of the bread without pressing too much (do not deflate the bread).
  10. Bake for 10 minutes and then loosely cover the bread with aluminum foil and bake for 50 to 60 minutes. (The cake will brown faster if you use Allulose so you may need to keep it on the whole time.)
  11. Remove from the oven. Once completely cool.
  12. Optionally, dust with more powdered low-carb sweetener. This step is optional as it makes the cake quite sweet.
  13. Slice and serve with butter on top. Store at room temperature loosely covered with kitchen towel for up to 3 days. To store for longer, freeze in batches of 2 to 4 slices for up to 3 months.


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Keto Stollen Christmas Cake

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