Remember Shake ‘n Bake? I used to love Shake ‘n Bake when I was a kid. My mom made it with wings and drummettes and it was a family favorite! Before we started eating healthy, I fed the same thing to my kids, and they loved it! But once we had to start eating gluten-free, Shake ‘n Bake was a big no no. As soon as Trim Healthy Mama came out with their baking blend, I knew what I wanted to make first – Shake ‘n Bake! So here is a low-carb, much healthier copycat of the boxed stuff. This gluten-free, low carb shake n bake copycat recipe is tasty and easy – and a great way to change up the menu if you’re getting tired of your regular chicken recipes!
First you dump all of the ingredients into a gallon-sized bag:
Then you rinse the chicken (any kind will work, but I really prefer bone-in) and put a few pieces in the bag. Zip it up, shake the chicken, and put it on a parchment or foil-lined baking sheet. Repeat until all the chicken is coated and on the baking sheet.
Brush the chicken pieces with a little butter, and bake. Delicious and easy! I use THM Baking Blend for this recipe.
- one whole cut-up chicken, or 2-3 pounds chicken drummettes, wings, or drumsticks
- 1 cup Trim Healthy Mama Baking Blend
- 1 teaspoon paprika
- 1/2 teaspoon rubbed sage
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 teaspoon nutritional yeast (optional)
- If you want to experiment, add 1/2 teaspoon of other favorite seasonings, like garlic powder
- 4 Tablespoons butter, melted, or coconut oil or olive oil spray
- Preheat oven to 425 degrees.
- Combine dry ingredients in a gallon-sized bag and shake to mix.
- Rinse chicken well and add a few pieces at a time to the bag of seasoning mix.
- Seal the bag and shake a few pieces at a time until coated.
- Place the chicken pieces on a baking sheet lined with parchment paper or foil.
- Brush melted butter onto each piece of chicken.
- Bake until juices run clear (for wings, it's about 12 minutes each side. Drumsticks take about 20 minutes each side. Keep checking so they don't burn!)
- TIP: Butter is delicious. But in this recipe, if you use too much you will get soggy chicken. I brush a tiny amount on each piece. You could skip the butter (actually, since I'm dairy-free right now I did skip it on my pieces), and while they didn't LOOK as pretty, and seemed like they would be dry and crumbly, they still tasted great! All of that to say, less is more when it comes to the butter. Another option to skip dairy is to lightly spray with olive oil or coconut oil.
P.P.S. – I was asked for the nutrition info for this recipe. Nutrition info is not so easy for me to come up with, because trying to calculate net carbs while using specialty ingredients can be a pain. So here’s the nutrition label NOT INCLUDING the THM Baking Blend. Baking Blend is absolutely necessary to this recipe, but it’s not available on food calculators, so you need to add 2 grams of fat and 3 grams of carbs per serving to the nutrition facts below. This is the nutrition information for one serving (the recipe feeds six). With less than 3.7 grams of carbs, this is a great THM “S” recipe.
P.S. – My new eBook, 365: One Year of Healthy Meals for Busy Families, is available now! It’s one full year of reusable gluten-free monthly meal plans (it’s undated, so you can start at any time of the year and use each month over and over again), with printable shopping lists, meal idea worksheets, and tons of bonuses. You can click here to learn more!
This recipe was linked at OrgJunkie.com’s Menu Plan Monday