Get ready for our fool-proof Chicken Cordon Bleu recipe. In this low-carb version of the famous French dish, we have replaced the carb-high breadcrumbs with coconut shreds. Savor juicy chicken wrapped in ham and Swiss cheese with all the crisp! And, there is more: a creamy Dijon sauce that adds a touch of gourmet to your meal.
Preparation and cooking overview
Begin by pounding the chicken breasts flat and seasoning them. Next, layer them with ham and cheese and roll them tightly into a roulade. Let them chill for a bit, then coat each roulade in coconut flour, dip in egg wash, and roll in desiccated coconut. Fry until they turn golden and serve with a Dijon mustard cream sauce. This gluten-free chicken cordon bleu is quick and easy, ready in less than an hour.
Chef's note
Feel free to get creative with the fillings! Swap out the smoked ham for turkey or prosciutto, and experiment with different cheese varieties to suit your taste. For a spicy kick, add more cayenne pepper or some chipotle powder to the cream sauce. Add a hint of truffle oil or toss some herbs like thyme or rosemary for an aromatic twist.
Don't forget to check out a huge collection of our chicken recipes. We bet you're going to add them to your weekly menu!
🍗 Ingredients for chicken cordon bleu recipe
To prepare the chicken cordon bleu at home, you will need the following simple ingredients:
For the chicken
For the Dijon mustard cream sauce
Ingredient substitutions
Want to change some ingredients? We have you covered with these keto-friendly alternatives:
Additional ingredients
Want to amp up the flavor of your cordon bleu? Check out these optional ingredients:
Cooking tools required
To make this easy keto chicken cordon bleu recipe, you will need the following tools:
Tool substitutes list
How to make Chicken Cordon Bleu: step-by-step guide
Cooking methods
Preparation steps
- Gather and measure all the ingredients.
- Pat the chicken filets dry with a paper towel.
- In a small bowl, whisk an egg. Then, separate an egg yolk from another egg in a separate bowl.
- Place the desiccated coconut on a shallow plate.
Cooking steps
- Flatten the chicken filets with a meat mallet.
- Season them lightly with sea salt and freshly cracked black pepper on both sides.
- Lay a length of plastic wrap on your kitchen counter.
- Arrange chicken pieces with slight overlaps near one end of the plastic.
- Layer the Swiss cheese and ham slices on top of the chicken.
- Grabbing the end of the plastic wrap, roll everything into a tight log. Leave the roulade in the freezer for about 20 minutes.
- Unwrap the roulade and dust all around with coconut flour, shaking off any excess.
- Coat evenly with the beaten egg.
- Roll in a plate of desiccated coconut, pressing slightly to coat evenly.
- Fry for about 8 minutes until evenly golden all around.
- Put it on a cooling rack and let it rest for 10 minutes.
- Meanwhile, prepare the Dijon mustard cream sauce by whisking heavy cream, egg yolk, and Dijon mustard in a bowl.
- Melt butter in a non-stick pan set over low heat. Whisk in heavy cream mixture until slightly thickened. Season to taste with salt and cayenne pepper.
- Slice the chicken roulades into discs and serve with cream sauce on the side.
Chef's pro tip
To avoid dry chicken, cook it until it reaches 165°F (74°C). Use a meat thermometer to check. Keep the heat medium when frying so the chicken cooks evenly and the crust doesn't burn. For the creamy sauce, let it simmer on low heat. High heat can mess up the egg yolk.
What to serve with chicken cordon bleu?
Try these keto-friendly options that pair well with low-carb chicken cordon bleu for a well-rounded meal.
How to make it healthier?
Time-saving tips
What can I prepare ahead of time?
Storage and reheating instructions
Storage instructions
Best reheating practices
Recipe wrap-up conclusion
This Chicken Cordon Bleu is a low-carb take on the French classic. You can indulge in this creamy, cheesy delight in just under an hour. We've got smoky ham, gooey Swiss cheese, and a coconut crust that brings the whole dish to a new level. Trust us, you won't want to miss this!
So prepare this recipe, and let it steal the spotlight at your dining table! Don't forget to share your culinary experience in the comment sections below!
Need more keto chicken recipe ideas? Try these delicious low-carb recipes!
Frequently asked questions
đź“– Recipe
Keto Chicken Cordon Bleu
This low-carb Chicken Cordon Bleu features juicy chicken, ham, Swiss cheese, and a coconut crust, served with a creamy Dijon sauce.
Servings 2
Calories 801kcal
Ingredients
For the chicken
- 2 chicken breast filets
- 2 slices smoked ham
- 4 slices Swiss cheese
- 1 whole egg beaten
- ÂĽ cup coconut flour
- ½ cup desiccated coconut
- 2 cups Olive oil for frying
- Pinch of sea salt
- Pinch of Freshly cracked black pepper
For the Dijon mustard cream sauce
- ½ cup heavy cream
- 1 egg yolk
- 1 teaspoon Dijon mustard
- 1 tablespoon butter
- Pinch of cayenne pepper
US Customary - Metric
Instructions
- Flatten the chicken filets with a meat mallet.
- Season them lightly with sea salt and freshly cracked black pepper on both sides.
- Lay a length of plastic wrap on your kitchen counter.
- Arrange chicken pieces with slight overlaps near one end of the plastic.
- Layer the Swiss cheese and ham slices on top of the chicken.
- Grabbing the end of the plastic wrap, roll everything into a tight log. Leave the roulade in the freezer for about 20 minutes.
- Unwrap the roulade and dust all around with coconut flour, shaking off any excess.
- Coat evenly with the beaten egg.
- Roll in a plate of desiccated coconut, pressing slightly to coat evenly.
- Fry for about 8 minutes until evenly golden all around.
- Put it on a cooling rack and let it rest for 10 minutes.
- Meanwhile, prepare the Dijon mustard cream sauce by whisking heavy cream, egg yolk, and Dijon mustard in a bowl.
- Melt butter in a non-stick pan set over low heat. Whisk in heavy cream mixture until slightly thickened. Season to taste with salt and cayenne pepper.
- Slice the chicken roulades into discs and serve with cream sauce on the side.
Video
Nutrition
Calories: 801kcal | Carbohydrates: 16g | Protein: 46g | Fat: 62g | Saturated Fat: 40g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 13g | Trans Fat: 0.3g | Cholesterol: 375mg | Sodium: 613mg | Potassium: 716mg | Fiber: 9g | Sugar: 5g | Vitamin A: 1616IU | Vitamin C: 2mg | Calcium: 382mg | Iron: 3mg
The post Keto Chicken Cordon Bleu Recipe 🍗 appeared first on Cast Iron Keto.
By: Dom LorenzoTitle: Keto Chicken Cordon Bleu Recipe 🍗
Sourced From: www.castironketo.net/blog/chicken-cordon-bleu/
Published Date: Mon, 20 Nov 2023 12:59:16 +0000
Frequently Asked Questions
Is keto the right choice for you?
You must make the conscious choice to ask tough questions, do your research, and find out what "right" is for you. That is why the age-old keto diet has been around for so long and remains popular today - it is believed to offer health benefits far beyond just weight loss.
Ask yourself: What are my health goals. Do you want to lose weight? Improve your mental clarity? Balance your gut microbiome. While no one-size-fits-all method exists, keto can be a great place to start if done conscientiously.
Keto is about reducing the amount of carbohydrates you consume. It works best when you have 20 grams of carbs per day. This will cause our bodies to go into a state of nutritional ketosis. We use fat for our energy instead of sugar. Although it may seem difficult at first to stick to this carb limit, you will soon learn how to do it.
A ketogenic diet can have beneficial metabolic effects on your body, regardless of whether you are looking for changes in your body composition or improvements in your internal health. As long as you keep a strong nutritional quality and eat certain healthy fats like Omega 3 fatty acids, avocados, and nuts, you will see benefits.
If you balance your nutrient intake with keto, it can be very sustainable. Make sure to eat real whole foods and eat small portions. When done properly, keto can be very beneficial to your individual needs. So take some time to find out more and get started before taking big steps backwards or forwards.
Is it possible to eat a keto diet that is dairy-free?
Absolutely! Although dairy products are an important part of the keto diet, there are many dairy-free options that you can enjoy. Keto diet plans aim to reduce carb intake and increase healthy fats. You can still stick to your keto diet plan by choosing from a variety of plant-based alternatives.
First, identify proteins and fats that will work for you without removing the flavour profile you desire. There are many great alternatives to butter, such as avocado oil, coconut oil and nut oil. You can also use meat substitutes like tempeh and tofu as a source of protein. Nuts, seeds and nuts provide great crunchy textures.
If you are looking for sweets, creamy coconut cream or plant-based yogurts work well as substitutes for heavy cream. Cheese lovers may try vegan cheese made from cashews or macadamia nuts to replace dairy cheese.
When making your dishes standout, don't forget about other seasoning options! You can add flavor to your food with herbs, spices, vinegar, or citrus juices. As long as you remember the principles of the ketogenic diet while simultaneously recognizing tasty solutions around those food restrictions, you'll be able to maintain a successful dairy-free keto plan!
What is the average time it takes to lose weight using lazy keto?
It can be challenging to calculate how long it takes to lose weight on the lazy keto plan. There are many factors that can influence the effectiveness of the diet, and they won't work for everyone. It all depends upon your individual lifestyle and goals.
According to studies, you can see a gradual decrease in body fat after around two weeks. Studies show that fat loss can be affected by factors such as body composition and caloric intake. The best advice is to keep on track and stick to the plan.
For those who don't exercise regularly, there is no need to worry; even without physical activity, most people who follow this program can expect at least some weight loss during the first few months. When engaged in regular exercise coupled with sensible eating habits, it's possible that noticeable results could occur within as little as seven days.
For any lifestyle change, including starting a fitness program or eating healthier, consistency is essential. With dedication, knowledge, and hard work, significant results from trying programs like lazy keto should appear quickly.
Statistics
- Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. (healthline.com)
- But, a 1-ounce slice of cheese delivers about 30% of the Daily Value for saturated fat, so if you're worried about heart disease, consider portion size when eating cheese. (eatingwell.com)
- Around 35% of total calorie intake is probably the upper limit. (healthline.com)
- It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)
- One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source (healthline.com)
External Links
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- A randomized crossover study of diets with high-fat cheese and high-fat meat on cardiovascular risk markers for overweight postmenopausal woman
- Dietary components and risk of cardiovascular disease and all-cause mortality: a review of evidence from meta-analyses
[TAG232]
[TAG234]
How To
The Best Foods to Eat on a Ketogenic Diet
Gobbling up the right foods is essential to ensure you get the optimal results from a ketogenic diet. You should eat plenty of protein and fats. Avoid processed and sugary foods.
Tucking into lots of whole foods is an important element, and embracing moderate portions of healthy fats like avocados, coconut oil, butter, and ghee. Avoid refined sugar, bread, wheat, and other grains in order to reap the benefits of your new eating style.
To ensure that your body is receiving the maximum nutrition possible, choosing organic whenever you can should be a priority. Free-range eggs will ensure that you receive vital nutrients from concentrated resources naturally fed by the environment.
Enjoying delicious low-carb foods like broccoli, cauliflower and spinach can help curb cravings. It is possible to add probiotic properties to your diet through fermented foods. These have been linked to reduced inflammation and better metabolic health.
Dabbling with recipes using wild meats such as venison, duck, or partridge can add variety to your menu plan while providing lean proteins plus minerals that are not always easy to find in other food sources relatively easily.
It's all about creating a balance between eating fresh produce in its natural form plus adding nutrient-dense ingredients with the power to help you stay satisfied so you don't feel deprived or denied on this lifestyle change.
Resources:
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[TAG344]Dive into the heart of Southern cuisine with this delicious Shrimp Creole dish. A symphony of succulent shrimp, vibrant veggies, and a rich tomato base, all |
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[TAG345]The post Keto Ranch Dressing appeared first on Ditch The CarbsAre you craving a delicious yet low-carb, keto-friendly dressing for your salads and veggie |
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[TAG346]My air fryer tortilla chips recipe is the snack food of your dreams! These keto chips pair perfectly with fresh salsa and guacamole. |
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[TAG347]The ketosis diet for diabetics has been around for quite some time and it's been proven that it can be a great way to lose weight and reduce your.. |
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[TAG348]There’s just something special about strawberries. In season, out of season, the price tag doesn’t matter, those fruity red gems are always on my mind. But are |
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[TAG349]Are you struggling to stay energized throughout your workday? Maybe your coffee isn't hitting you as hard as it used to—if so, it may be time for a caffeine |
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[TAG350]Maybe you heard someone ordering a Cafe Misto and left wondering what that was. It isn’t a drink that gets advertised much, and it’s almost never even featured |
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[TAG351]Coffee is a popular beverage worldwide. People drink it for various reasons, such as the taste, its ability to keep you awake, and its ability to boost your |
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[TAG352]If you’re a lover of all things chocolate, you’ve come to the right place. Here we break down all of the best beverages at Starbucks for die-hard chocolate |
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[TAG353]If you’re someone who walks into a Starbucks completely overwhelmed by the plethora of decadent drinks, flavors, roast types, and so on—you’re probably |
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[TAG354]Maybe you’ve been shopping around for the perfect syrups to use in your home coffee bar, but none of them are quite as good as the Starbucks brand ones. I get |
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[TAG355]There is no better way to charge your senses in the morning than with a cup of coffee brewed to perfection. While multiple blends and varieties are available |
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[TAG356]Does it sound like complete gibberish when someone is ordering a Starbucks drink? We get it. There are a ton of different words with rich histories that make |
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[TAG357]It’s no secret that beans are delicious, versatile ingredients. There’s nothing like a hot bowl of low-carb chili with beans on a cold day, or crisp green |
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[TAG358]Inspired by traditional Spanish paella, this keto seafood paella is filled with flavorful spices, chorizo, and the seafood of your choice. |
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[TAG359]Making your own homemade Old Bay seasoning recipe is a simple process and is great to have on hand for all your seafood recipes! |
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[TAG360]Are eggs keto-friendly? Dive into egg macronutrients, nutrition benefits, and low-carb recipes to discover if eggs are keto-approved. |
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[TAG361]Choripan is here to delight! Packed with smoky chorizo and topped with bold a chimichurri, it’s a sandwich that promises a burst of flavor in every bite. And |
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[TAG362]Craving a dish that dances on the palate with a harmonious blend of spicy, sweet, and tangy flavors? Look no further! This Bang Bang Shrimp brings forward a |
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[TAG363]This classic combination of succulent chicken and crispy bacon is packed into a delightful sandwich. Mixed with a zesty twist of chimichurri mayo, this Chicken |
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[TAG364]Is pumpkin keto? Discover if you can eat this beloved winter squash on a keto diet, along with nutritional information and low-carb recipes. |
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[TAG365]Are you in the mood for some succulent, melt-in-your-mouth boneless pork ribs? Try this keto, low-carb recipe! Ready in 30 minutes. |
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[TAG366]Make these delicious keto croutons for a crunchy addition to your favorite low-carb soups and salads. Prep them in just 5 minutes! |
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[TAG367]This creamy homemade Caesar salad dressing is the perfect topping for a fresh and crispy salad. Plus, it's totally keto-friendly! |
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[TAG368]Are tomatoes keto-friendly? Dig into tomato nutrition information, low-carb recipes, and health benefits to find out once and for all! |
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[TAG369]My keto chimichurri sauce recipe is made with the freshest ingredients like chopped parsley, garlic, olive oil, and spicy chili pepper. |
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[TAG370]In under an hour, you can whip up this incredible honey walnut shrimp that both looks and tastes gourmet. This flavorful Chinese takeaway classic features |
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[TAG371]Crispy on the outside, juicy on the inside, and exploding with a unique blend of flavors, this Japanese-style fried chicken dish is perfect for a comforting |
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[TAG372]Feast your taste buds on this delicious Arabic Saleeg recipe! It’s a comforting and flavorful dish that combines tender, broiled chicken legs with creamy, |
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[TAG373]If you’ve been craving the luscious, zesty flavors of your favorite takeout dish, you’re in the right place. This Orange Chicken recipe brings the delight of |
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[TAG374]Bring the culinary expertise of a world-renowned chef to your dinner table with this delicious recipe for Gordon Ramsay pork chops. Complete with sweet and |
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[TAG375]Savor the rich and aromatic flavors of these succulent chapli kabobs that are seasoned with a distinctive homemade spice mix. They only take 30 minutes to make |
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[TAG376]Looking for a delicious and fancy dinner recipe that is sure to impress? This Herb Crusted Lamb Rack is your ticket! An elegant main dish that tastes as good |
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[TAG377]If you’re a big fan of pickles and you’re wondering “Are pickles keto?” I have some good news. Pickles have about 3.5 grams of carbs per cup, so you can eat |
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[TAG378]Want a delicious dinner that doesn’t take all night to make? Try our Nasi Goreng recipe! It’s an Indonesian-style fried rice dish that’s full of flavor, and |
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[TAG379]Are sweet potatoes keto friendly? Well, it’s a bit complicated. You can eat an entire sweet potato without interfering with ketosis. However, I still wouldn’t |
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[TAG380]This Aloo Bhaji recipe is a popular dish from India. It's made with everyday Indian ingredients and results in a flavorful spiced potato meal. You can quickly |
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[TAG381]If you just switched over to a keto diet and are wondering, “Is corn keto friendly?”, I have some bad news: Corn contains too many carbs for it to be suitable |
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[TAG382]Whole milk contains a whopping 12 grams of carbs per cup, so it’s definitely a no-go on keto. If you’re thinking about drinking almond milk on keto as an |
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[TAG383]If you’re thinking, “Are green beans keto?”, this in-depth guide is for you. Below, I’ll cover everything you need to know before eating green beans on keto. |
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[TAG384]If you are trying to eat a vegan diet, you may be wondering what you can eat on a Vegan Keto diet. There are many restrictions, but there are some.. |
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[TAG385]I’ve taken my wing game up a notch and crafted these Butter Chicken Wings. Take the classic Murgh Makhani aka butter chicken gravy and dunk those chicken wings |
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[TAG386]If you’re wondering “is cabbage keto friendly?” here’s the quick answer: Yes, you can eat cabbage on a keto diet. In fact, cabbage is so low in carbs that you |
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[TAG387]There’s no better way to start your day than with a freshly brewed cup of coffee using the highest quality espresso beans. And the key to a great cup of |
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[TAG388]Make your Taco Tuesdays spicier with our homemade birria tacos recipe made with tender turkey thighs—a cozy twist to your Mexican classic!The post How to Make |
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[TAG389]Make your Taco Tuesdays spicier with our homemade birria tacos recipe made with tender turkey thighs—a cozy twist to your Mexican classic!The post Make Birria |
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[TAG390]Mug cakes are a ketogenic delicacy. They can be customized easily, are high in fat, and when made right can be completely sugar free and keto friendly. There |
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[TAG391]Are you losing inches but not weight? I know that this is frustrating but it’s 100 percent normal. Standing on a scale isn’t the most efficient way to measure |
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[TAG392]Cottage cheese offers a soft but creamy texture that goes well with main meals and desserts. But is cottage cheese keto, and more importantly, can you eat |
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[TAG393]Buttermilk is the perfect base for desserts like keto cheesecake and brownies due to its sweet taste and thick texture. But is buttermilk keto? This post will |
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[TAG394]If you’re like most people, you probably enjoy a good cocktail from time to time. Whether it’s because you’ve had a rough week and need to take the edge off or |
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[TAG395]Seafood is one of the best things you can eat on keto. It has plenty of omega 3 fatty acids and DHA, which is necessary for brain health and proper immune |
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[TAG396]Sometimes we need a break from coffee. Whether that’s because of the caffeine or simply the taste, it can be nice to change things up. But is there a tea that |
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[TAG397]I remember growing up and wondering why all the adults were obsessed with coffee. It smelled weird, was usually too hot to drink, and was an awful color. But I |
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[TAG398]Espresso is one of the most popular ways to drink coffee worldwide. It’s a small, concentrated drink that forms the base of many popular drinks like lattes. |
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[TAG399]Coffee shops keep getting more and more pricey as time goes on. You're not alone if you find yourself constantly taken aback by the total cost of your daily |
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[TAG400]If you’re always looking for the healthiest way to indulge in treats, like your morning Starbucks run, you’ve probably tried Starbucks coconut milk. It is the |
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[TAG401]If you’re vegan, you know that ordering at coffee shops can be tricky. Don’t worry, though—Dutch Bros has you covered. Dutch Bros offers a variety of vegan |
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[TAG402]Do you love the refreshing feeling of drinking a minty beverage? You’re not alone, and science has answers as to why. The menthol in minty flavors tricks the |
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[TAG403]Shrimp is my favorite seafood, as it has a sweet and salty taste and goes well with almost any meal or side dish. But is shrimp healthy and how many carbs does |
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[TAG404]Grapes are surprisingly nutrient-dense. It contains ample vitamin C, vitamin K, calcium and potassium. The seeds are also edible and packed with antioxidants, |
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[TAG405]If you’ve ever wondered what kind of espresso machine one of the most popular coffee chains in the world uses, we're here to give you the low down on |
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[TAG406]If you’re one of the many people who are either caffeine sensitive, cutting caffeine for pregnancy, or even just looking for a less aggressive pick-me-up, you |
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[TAG407]Whether you have an early class in the morning or need to stay up late at night writing a paper, you likely need loads of coffee to keep going. This is |
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[TAG408]If you’re a fan of brownies and rich espresso, you’re going to love the Brownie Drink at Starbucks! Here is everything you need to know about what to expect, |
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[TAG409]Is egg salad keto friendly? Let's find out if this easy and creamy dish can be enjoyed by people on keto. What Is Egg Salad? An egg salad is a dish made of |
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[TAG410]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! What Is Kale? |
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[TAG411]Mayo is a popular and versatile sauce that gives food texture and flavor. However, is mayo keto friendly? Let's find out below! What Is Mayo? Mayo is the |
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[TAG412]Is celery keto friendly? Let's find out if this leafy green vegetable can be enjoyed while on the keto diet. What Is Celery? Celery is a vegetable that belongs |
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[TAG413]Agave is a natural sweetener and is one of the many alternatives to sugar. But is agave keto friendly? Continue reading to find out. What Is Agave? Agave syrup, |
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[TAG414]Do you love cucumbers and is wondering, "is cucumber keto friendly?" then you've come to the right place! Find out if you can enjoy these vegetables while on |
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[TAG415]Green tea is known for its health benefits. But is green tea keto friendly? Let's find out if people on keto can also enjoy this tea's benefits. What Is Green |
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[TAG416]Sour cream is popular for its tart flavor and rich, creamy texture. But is sour cream keto friendly? Continue reading to find out! What Is Sour Cream? Sour |
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[TAG417]Hidden Valley Ranch dressing is a very popular sauce. But is Hidden Valley Ranch dressing keto friendly? Let's find out! What Is Hidden Valley Ranch Dressing? |
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[TAG418]Avocado oil is a nutritious and easy to use oil. And a lot of people on keto are curious, "is avocado oil keto friendly?". Continue reading below to find out! |
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[TAG419]Propel Water is a famous sports drink by Gatorade. And people are curious, is Propel Water keto friendly? Continue reading to find out! What Is Propel Water? |
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[TAG420]Strawberry is a very well-loved fruit. But is strawberry keto friendly? Read more to find the answer. What Is A Strawberry? A Strawberry is widely known and |
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[TAG421]If you want to be on the ketosis diet, then there are a few things you need to know. One of the main things is that you must keep an eye on your.. |
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[TAG422]Ready for a low-carb Keto Zuppa Toscana soup? It’s full of flavorful cooked sausage, diced bacon, turnips instead of starchy potatoes, fresh kale, and a touch |
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[TAG423]Ranch is usually made with a combination of buttermilk, garlic, mustard and herbs. This gives it a creamy yet tangy taste that goes well with almost anything. |
