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Low Carb Shake n Bake Copycat Recipe – GF

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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:

homemade low carb shake n' bake copycat recipe

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. 

Low carb shake n bake

Brush the chicken pieces with a little butter, and bake. Delicious and easy! I use THM Baking Blend for this recipe. 

Low Carb Shake n' Bake Copycat Recipe
Serves 6
Delicious and easy low carb shake n' bake copycat recipe! THM "S"
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Prep Time
5 min
Prep Time
5 min
Ingredients
  1. one whole cut-up chicken, or 2-3 pounds chicken drummettes, wings, or drumsticks
  2. 1 cup Trim Healthy Mama Baking Blend
  3. 1 teaspoon paprika
  4. 1/2 teaspoon rubbed sage
  5. 1 teaspoon salt
  6. 1/2 teaspoon black pepper
  7. 1 teaspoon nutritional yeast (optional)
  8. If you want to experiment, add 1/2 teaspoon of other favorite seasonings, like garlic powder
  9. 4 Tablespoons butter, melted, or coconut oil or olive oil spray
Instructions
  1. Preheat oven to 425 degrees.
  2. Combine dry ingredients in a gallon-sized bag and shake to mix.
  3. Rinse chicken well and add a few pieces at a time to the bag of seasoning mix.
  4. Seal the bag and shake a few pieces at a time until coated.
  5. Place the chicken pieces on a baking sheet lined with parchment paper or foil.
  6. Brush melted butter onto each piece of chicken.
  7. 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!)
Notes
  1. 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.
https://thewellplannedkitchen.com/
P.S. – remember the commercials – “It's shake n' bake, and I helped!”? I say that to my kids every time we pass by the blue boxes in the grocery stores. They are always embarrassed. It's awesome. 

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. 

Nutrition info - low-carb shake n bake

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

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24 Comments

  1. This looks fantastic! What a great idea for Sunday dinner. Please come share your blog posts over at the Home Matters Linky Party! We’d love to have you for a visit. The Door Opens Friday. πŸ™‚

    ~Lorelai
    Life With Lorelai

      1. Can you list tell me the nutritional information on this recipe so I can track log it in myfitnesspal??? Thank you!!!

        1. Hi Marnee, I tried! I added a nutrition facts label to the post, but it’s not ideal, because I wasn’t able to add Baking Blend directly to the nutrition calculator. For the Baking Blend, you’ll need to add 2 g fat and 3 g carbs. Sorry I couldn’t make it simpler!

  2. Your shake and bake recipe is bursting with flavors. I never heard of Trim Mama Baking Blend will have to check it out thanks!

    1. The baking blend is a gluten-free mix of coconut flour, almond flour, and oat flour. There are homemade recipes on pinterest if you want to try something similar. πŸ™‚

  3. Thank you for the recipe. How could I change it up to use on pork chops? Or just use it as is.

    Thank you for making it printable.

    1. You don’t need to change it! It tastes great on pork chops, too. πŸ™‚

  4. I have to admit that I like things quick and easy, which leads to my asking if the chicken needs to thawed or frozen? LOL

  5. I started THM one week ago . I went up almost 5 lbs . I’m not going to give up. I’m counting on one month to make it better. We live on Kauai. (Island of Hawaii) I don’t know of anyone doing this plan. Your site has helped me . Thank you.

    1. I’m so glad you’re not going to give up! I know that there are many things that can cause problems when you’re first starting a new diet. For Trim Healthy Mamas, it depends on if you’re coming from another diet (for example, if you’ve been eating low carb only you can have some water weight gain from the E meals). It goes away, but it can get so frustrating, so I feel for you! I also know that underlying health issues like thyroid or hormone issues can cause weight gain. I also found that in my first month, I gained for a few weeks because I was tandem fueling by accident. I hope you see a turnaround soon!

    1. I’m sorry you’re having trouble with it! The PDF can be downloaded over and over again, so I’m not sure how to fix that, unless you’re computer isn’t wanting to replace the file you already downloaded. It’s a blue “Download” button right below the book image. If you try again, and it still doesn’t work, you may want to try a different computer or internet browser.

  6. Do you leave the skin on chicken? I know that may sound silly but I have done it both ways?

    1. Yes, I do, but I accidentally bought skinless wings awhile ago (I had no idea they even sold them without skin), and they still turned out ok…but I preferred the skin on.

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