This Keto Blackened Chicken Sandwich with cheesy buns is an all-time favorite and a healthy option for keto dieters. The sandwich features chicken marinated with bold spices, a beautiful golden crust, and a juicy, tender interior, along with cheesy buns. They are perfectly keto as too low in carbs & have protein & healthy fats. It is a tasty & satisfying option that won’t kick you out of ketosis. This Keto Blackened Chicken Sandwich gives you the margin to personalize it with your choice of homemade & low-carb sauces & seasonal fresh low-carb veggies of your choice.
Let’s move towards the delicious, filling, & healthy recipe!
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
STATS:
- Calories: 550 kcal
- Time for preparation: Ten mins
- Size/serving: 1 sandwich
- Cooking time: 15-20 minutes
- Cuisine: American
- Time in total: 30 minutes
- Course: Main
- Diet: Keto, Low-carb
- Serving: 2 sandwiches
EQUIPMENT:
- Grill pan/skillet
- Oven (if baking the cheese buns)
- A meat thermometer (to check the meat tenderness level)
- Knife and cutting board
INGREDIENTS:
For the Chicken:
- Two chicken breasts(boneless, skinless)
- A tbsp of oil(olives)
- 1 tbsp. paprika
- A tablespoon of garlic(powdered)
- One tbsp of onion powder
- 1 tsp. cayenne pepper
- A teaspoon of thyme(dried)
- 1 tsp. salt
- One tsp. black pepper(powdered)
The Cheese Buns:
- 2 cups of mozzarella cheese(shredded)
- Two ounces of cream cheese
- 2 eggs(large)
- ½ cup almond flour
- ½ tsp. baking powder
- ¼ tsp. garlic powder
For Toppings:
- 1-2 tbsp. mayonnaise
- Lettuce
- Tomato slices
- Pickles
INGREDIENT NOTES:
SPICES:
- Our homemade blackened seasoning is free from preservatives & additional carbs. It gives our chicken a perfect smoky appearance. You can up/down the amount of cayenne pepper as per your requirements.
MOZZARELLA CHEESE:
- It forms the base of the bun. It melts & combine everything in a perfect way. Use part-skim & low in moisture mozzarella cheese.
MAYONNAISE:
- It is not a compulsory item. If you want your sandwich to be extra creamy & less spicy, then use homemade low-carb mayonnaise.
FLOUR OF ALMOND:
- The flour of skinless almonds(low in carbs) is a perfect substitute for whole wheat flour, which has too many carbs.
CREAM CHEESE:
- It provides a creamy touch to the cheesy buns. Use full-fat cream cheese to add healthy fats, also.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INSTRUCTIONS:
PREPARE THE CHICKEN(BLACKENED):
- Grab a little bowl to mix the spices of blackened seasoning.
- Include powdered garlic, black pepper, onion, thyme, salt, and paprika & mix well.
- Now, grab the washed chicken breast & cover it with a layer of oil.
- After that, rub that dry spice mix that you have prepared earlier.
- Place a pan(grill)/skillet on the stove over a normal-high flame.
- Place the marinated chicken breast in that heated pan/skillet.
- Give around seven minutes to each side so that it cooks well and is tender.
CHEESE BUNS MAKING:
- Grab a bowl(microwave-safe) & include mozzarella & cream cheese in it.
- Transfer it to the microwave.
- Run the microwave till the cheese melts while mixing in intervals of 30 seconds.
- After melting, take the bowl out of the microwave & stir the cheeses to combine them properly.
- At this point, include all the other items like baking powder, eggs, garlic powder, & almond flour.
- Oil your hands & mix everything till your dough is formed(properly).
- Make two portions(equal) & make them round properly.
- Then place them on the baking sheet(parchment-lined).
- Transfer that baking sheet into the oven(preheated).
- When you see them beautifully golden brown, the cheesy buns are baked.
- It will take around twelve mins.
- Allow them to cool down before assembling.
ASSEMBLING:
- Use a knife(sharp) to slice the buns(horizontally) in half.
- If you like mayonnaise, then apply a layer of homemade mayonnaise on the lower part of the cheesy bun.
- Then place the cooked blackened chicken breast on the layer of mayonnaise.
- Add your favorite low-carb toppings like cucumber slices, lettuce, etc.
- Now, place the top slice of the bun.
- Your Keto Blackened Chicken Sandwich is ready to serve hot!
TIPS:
- If you like extra cheesy flavor, then sprinkle the top of the buns with grated mozzarella cheese.
- You can make it more/less spicy as you prefer by adding your preferred hot sauce or adjusting the cayenne pepper content.
- You can smoke the chicken using burning coal for the lovers of smoky flavor.
STORAGE INFORMATION:
These sandwiches can be stored well, either assembled/un-assembled.
FRIDGE:
- Keep them packed in a container(locked) in a chilled place for approximately two days. Pack the chicken and buns separately or assemble sandwiches.
FREEZER:
- You may freeze the buns individually. Place the frozen buns in the bag(zip-locked) & use up to thirty days.
- You can also freeze the marinated or cooked chicken in a container(sealed).
REHEATING:
- You can reheat everything using a microwave, oven, or skillet. Proper reheating will bring the fresh taste of the sandwich
FAQs:
Is this possible to do the prep of the sandwich earlier & assemble it later?
- Sure! You can freeze the cooked/uncooked chicken and also the cheesy buns. Reheat them properly using an oven, a microwave, or a skillet. Then, assemble the sandwich & serve warm!
Does only the breast of chicken work for this sandwich?
- Nothing like that, thighs of the chicken will also work for the one who likes more juicy & flavorful chicken.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
NUTRITIONAL INFORMATION/SERVING:
Calories: 550 kcal
Iron: 1.2mg
Carbs in total: Seven g
Vitamin A: 350 IU
Fiber: 2 grams
Calcium: 250mg
Net carbohydrates: Five grams
Protein: 47g
Iron: 1.2mg
Serving size: 1 sandwich
Sodium: 800mg
Potassium: 700mg
