Keto Roast Chicken
What makes this a Keto Roast Chicken you might want to know…
Honest answer: nothing really, except it definitively can fit a Keto Paleo lifestyle, as it is all protein and fat….ZERO carbs on this bad boy! Well if you really want to be nit picky you might get 1 gram of carbs form the herbs on the whole thing…not enough to even qualify.
Being mostly protein it will make you think that you could be eating too much protein, which might break down to glucose in the body.
Well that is not necessarily true!
If you are keto-savy you should know that you can eat up to 30% protein in a keto diet, the real trick here is to calculate the right amount of protein you need based on your lean muscle mass and activity level.
About the topic of protein turning in to glucose through gluconeogenensis there is much debate out there. Some research says yes, some says no…but what is the reality of clinical observation on real people?
It really depends on your metabolism, activity level, lean muscle mess, age….so it is quite hard to make generalizations like it often happens with “research”.
Some general guidelines for protein intake are as follows:
- Sedentary people: 0.69 – 0.8g per lean pound
- Mildly active or doing endurance / strength training: 0.8 to 1.0g per lean pound
- Heavy strength training / bodybuilders: 1.0 up to 1.2g per lean pound
If a patient is very insulin resistant and tends to be hungry all the time, I usually suggest to eat protein snacks, Vs fat snacks. The reason is that, contrary to what is said in many keto circles, fat does not really satiate hunger, protein does!
Try eating a giant steak…soon you will reach the point where you can not eat another bite…but most likely you could eat a couple more french fries or baked potato with butter….that is the way our body works and it is important to understand the mechanisms, so we can be successful at our Keto Paleo lifestyle!
Chicken served here with a Sesame Bun
What’s special about Vivica’s Keto Roast Chicken?
Sometimes simple foods, prepared the right way are just the most tasty!
I am a big believer in simple, nourishing foods…Keto Paleo does not have to be super complicated.
I have made this roasted chicken a t least 100 times and received more compliments I can count. Sometimes I do not even use herbs, just the chicken and salt.
People always ask me about my secret ingredients….I guess the secret ingredient is love!
You will be so amazed at how easy and rewarding this recipe is, taking a total of 5 minutes to prep, and minimal work afterwards.
- Serves: 8 servings
- Serving size: 1 serving
- Calories: 267
- Fat: 16 gr -
- Net Carbs: 0 gr -
- Protein: 28 gr -
- 1 whole organic chicken
- 2 sprigs organic rosemary
- 2 garlic cloves
- 1 tablespoon coarse sea salt
- 1 teaspoon herbes de provence
- Bring chicken to room temperature.
- Pre-heat oven to 350 degrees.
- Remove chicken form packaging, and rinse well under cold water.
- Place chicken on a baking pan or glass pyrex, breast up.
- Stuff the cavity with the rosemary and garlic cloves, they do not have to be peeled.
- Now sprinkle half of the salt and Herbes the Provence on the breast.
- Turn chicken breast side down.
- Sprinkle the remaining salt and herb mix on the top.
- Bake for about 1 hour and 30 minutes at 350 degrees.
- The skin should be nicely browned when the chicken is ready.
- Depending on you oven temperature the cooking time might slightly change.
- A good way to check for doneness is to pull the leg apart form the body, or cut between the leg and the body. Any juice should run clear and meat should not be pink.
- Serve immediately with a salad, or side dish of choice, drizzling on it the cooking fat from the roasting pan.