Keto Chicken, Bacon & Ranch Foil Packets

This weeknight dish presents a flavorful and satisfying option that is rich in both taste and texture. Drawing inspiration from the traditional pairing of chicken, bacon, and ranch, these foil packets provide a convenient and delectable means to enjoy a low-carb meal without compromising on flavor. Filled with succulent chicken, crispy bacon, robust cauliflower, and creamy ranch dressing, these packets are easy to prepare, making them ideal for hectic evenings when a hearty and comforting meal is desired without extensive time in the kitchen.

These packets are also an excellent choice for keto-friendly camping meals. They can be prepared in advance and cooked over a campfire for approximately 15-20 minutes. Additionally, they can be tailored to suit individual preferences; for instance, cauliflower can be replaced with broccoli, asparagus, or even rutabaga or daikon radish. While this recipe features higher-protein chicken breast, chicken thighs can be used for those seeking a lower protein option. The portions are substantial, making them suitable for individuals who practice intermittent fasting. However, for those who do not follow this eating pattern, the meal can easily be divided into three or four servings.

Yields 2 servings of Keto Chicken, Bacon & Ranch Foil Packets

The Preparation

2 ounces of bacon, chopped
1 tablespoon of olive oil
12 ounces of boneless, skinless chicken breast
Salt and pepper, to taste
10 ounces of cauliflower, roughly chopped
6 tablespoons of ranch dressing
1/2 cup of shredded cheddar cheese
2 medium spring onions, thinly sliced.

The Execution

1. Begin by gathering and preparing all necessary ingredients. Preheat the oven to 400°F.

2. In a medium heat pan, add olive oil. Introduce the chopped bacon and cook until it reaches a crisp texture. Once done, remove the bacon from the pan, ensuring to reserve the fat, and set it aside.

3. Season the chicken breast with salt and pepper according to your preference, then cook it in the reserved bacon fat over medium heat. The goal is to achieve a golden brown on each side of the chicken breast, which should take approximately 1-2 minutes per side, depending on its thickness.

4. Place the cauliflower on a sheet of heavy-duty foil. Drizzle half of the ranch dressing over it and sprinkle with a bit of salt.

5. Position the browned chicken breast on top of the cauliflower, then pour the remaining ranch dressing over the chicken.

6. Finally, sprinkle the bacon, cheddar cheese, and chopped spring onion on top of the chicken.

7. Fold the foil around the chicken and cauliflower to create a secure seal.

8. Transfer the foil packet onto a baking sheet and bake in the oven for 20-25 minutes, or until the chicken is thoroughly cooked and the cauliflower is tender.

9. Once removed from the oven, allow it to cool for a few minutes before serving. For storage, you may place the foil packets in an airtight container or remove the contents from the packets prior to storage. Enjoy!

This makes a total of 2 servings of Keto Chicken, Bacon & Ranch Foil Packets. Each serving comes out to be 829 calories, 53.7g fats, 7.6g net carbs, and 73g protein.

NUTRITION	CALORIES	FAT	CARBS	FIBER	NET CARBS	PROTEIN
2 ounce bacon	265	20	1	0	1	19
1 tablespoon olive oil	119	14	0	0	0	0
12 ounce boneless, skinless chicken breast	561	12	0	0	0	106
salt and pepper, to taste	4	0	0.2	0.1	0.1	0
10 ounce cauliflower	65	1.3	12	6.5	5.5	5.2
6 tablespoon ranch dressing	387	40	5.3	0	5.3	1.2
1/2 cup cheddar cheese	247	20	1.9	0	1.9	14
2 medium spring onion	9.6	0.1	2.2	0.8	1.4	0.6
Totals	1657.6	107.4	22.6	7.4	15.2	146
Per Serving (/2)	829	53.7	11.3	3.7	7.6	73.0