Basic B Keto Dinner: “Breaded” Crispy Chicken, Whipped Cauliflower & Lemon Pepper Arugula Salad

keto dinner

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In this keto dinner recipe, I even used some pre-made stuff that makes it SUPER easy (Perdue Perfect Portions (Italian Style), GheePork Dust, and Green Giant™ Fresh Cauliflower Crumbles™.) I whipped this up in 30 minutes flat (although I do have a convection oven and it cooks quickly!) I hope you enjoy!



For the ‘Breaded’ Chicken:

  • 1 bag of 5 Perdue Perfect Portions Boneless, Skinless Chicken Breast (Italian Style)
  • 3 oz. crushed pork rinds
  • 1/2 cup grated parmesan (the powdery stuff)
  • 1/2 tbsp Italian seasoning
  • 1/2 tsp garlic salt

For the Buttery Cauliflower Mash:

  • 1 bag (16 oz) Green Giant™ Fresh Cauliflower Crumbles™ (or 4 cups chopped cauliflower, steamed)
  • 2 tbsp ghee or salted butter
  • 2 tbsp butter (If you don’t have any ghee, just use 4 tbsp of butter)
  • 1/2 cup heavy cream
  • 1/4 cup shredded parmesan
  • a pinch of garlic salt
  • a pinch of seasoning salt such as Adobo.
  • a few cranks of cracked black pepper

For the Salad:

  • 3 cups baby arugula
  • 1 tbsp high-quality extra virgin olive oil
  • 1/2 tbsp fresh lemon juice
  • salt and freshly cracked black pepper to taste


To make the chicken:

  1. Preheat the oven to 375.
  2. Set up a wire roasting rack on top of a baking sheet (this is so the chicken doesn’t sit on the bottom and get soggy – some people use baking racks if they’re oven-friendly)
  3. On a plate, combine and mix the crushed pork rinds, grated parmesan, Italian seasoning, and garlic salt.
  4. One at a time, place a breast of chicken in the mix and cover completely, then set on the rack.
  5. When done, put in the oven for 20 minutes, or until baked to at least 165 degrees, then turn off and let sit in the oven to continue cooking (this keeps them juicy!)

To make the cauliflower mash:

  1. In a blender, add everything but the cauliflower. Don’t blend yet.
  2. Follow the package instructions on the chopped cauliflower to microwave with 1″ of the top open, for 4 minutes. Then let sit in the microwave for another minute (it really makes a difference).
  3. Add steamed cauliflower to a blender, and blend to the consistency you like.

To make the salad:

  1. In a bowl, combine all ingredients. Toss until every leaf is well coated.

Now plate your dinner:

  1. Once everything is completed, plate your chicken, whipped cauliflower and arugula salad between 4 dishes.
  2. You can sprinkle some shaved parmesan over your salad, and throw a grind of fresh pepper over the cauliflower.
  3. If you’re feeling particularly adventurous or just like to dip, serve with a side of dijon mustard for dipping.


Keywords: Keto Dinner