Copycat Keto Shake ‘n Bake Mix
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A dry coating mix of dried onion, herbs, spices and Parmesan, made in a food processor. Shake it onto chicken, fish or pork chops, then bake or air fry until crisp.
Ingredients
- 2 cups dried onion
- 2 teaspoons kosher salt
- 1/2 teaspoon pepper blend
- 1/4 teaspoon cayenne pepper
- 1/4 teaspoon red pepper flakes
- 1/2 teaspoon ground sage
- 1 teaspoon dried rosemary
- 1 tablespoon sweet paprika
- 1 teaspoon dried thyme
- 1/2 teaspoon dried basil
- 2 bay leaves crushed
- 1 1/2 cups grated Parmesan cheese
- 1/4 cup protein powder or almond flour
Equipment
- food processor
- airtight jar
Directions
- Pulse the dried onion in a food processor or blender for 1 minute.
- Add the salt, pepper blend, cayenne, red pepper flakes, sage, rosemary, paprika, thyme, basil, and crushed bay leaves, and pulse for 1 minute.
- Add the Parmesan and the protein powder or almond flour, and pulse for about 10 seconds, just until combined.
- Coat chicken, fish, pork chops, wings, or country-fried steak with the mix, then bake or air fry until crisp and fully cooked.
Notes
1/4 cup per serving. Dry mix airtight, cool, dry, up to about 2 weeks after opening the Parmesan; refrigerate if the Parmesan package says to (FOOD-SAFETY NOTE: contains cheese; refrigerating is the safer default). Refrigerate cooked coated meat within 2 hours; use within 3 to 4 days.
Nutrition
Serving: 17g | Calories: 62kcal | Carbohydrates: 7.3g | Protein: 3.1g | Fat: 2.5g | Saturated Fat: 1.3g | Trans Fat: 0.1g | Cholesterol: 7.3mg | Sodium: 449mg | Potassium: 141mg | Fiber: 0.9g | Sugar: 2.6g | Vitamin A: 325IU | Vitamin C: 5.3mg | Calcium: 94mg | Iron: 0.4mg
Nutrition is an estimate per serving from USDA FoodData Central, for 16 servings; dried onion counted as dehydrated onion, pepper blend counted as black pepper, red pepper flakes counted as cayenne. Brands and portions vary, so use it only as an approximation.
