Low Carb Whole30 Chicken Fingers with Ketchup

Low Carb Whole30 Chicken Fingers with Ketchup

My first 2 days on Whole30 are in the can. 

Only 28 more to go.

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This diet is so hard!  And I've made it much harder on myself by keeping it low carb.  Low carb minus dairy and artificial sweeteners is pretty bleak.  But it's doable.  Like the folks at Whole30 say, 

"This is not hard. Don’t you dare tell us this is hard. Beating cancer is hard. Birthing a baby is hard. Losing a parent is hard. Drinking your coffee black. Is. Not. Hard. You’ve done harder things than this, and you have no excuse not to complete the program as written. It’s only thirty days, and it’s for the most important health cause on earth—the only physical body you will ever have in this lifetime."

So there you have it.  Onwards and upwards.      

 Low Carb Whole30 Keto Chicken Fingers with Ketchup Recipe

For today's low carb Whole30 recipe, I decided to go for pure comfort food. 

Good old chicken fingers and ketchup.  Grains are off limits, so I breaded the chicken fingers with almond flour.  And I made my own ketchup using tomato paste and vinegar.  (I found the sugar free ketchup recipe on Holistically Engineered.)  This simple meal was absolutely delicious.  And it was not hard to make.  

It's not like birthing a baby, after all.          

 Low Carb Whole30 Keto Chicken Fingers with Ketchup Recipe

Low Carb Whole30 Chicken Fingers with Ketchup


  • 1 1/2 pounds thinly sliced chicken breasts, cut in half lengthwise
  • 2 eggs, lightly beaten
  • 1 cup super fine almond flour
  • 1/2 teaspoon ground paprika
  • salt and pepper
  • Olive oil cooking spray


  • 1 (6 oz) can of tomato paste
  • 1 1/2 tablespoons apple cider vinegar
  • 3/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 7 tablespoons water
  • 1/4 teaspoon ground mustard 


1.  Preheat the oven to 425 degrees F and cover a cookie sheet with parchment paper.

2.  Add the eggs to one medium sized bowl and the almond flour and paprika into another.  

3.  Coat a chicken strip with the egg mixture and then dredge it in the almond flour until covered.  Place on the cookie sheet.  Salt and pepper to taste.  Repeat with all the chicken strips.

4.  Spray the chicken fingers with cooking spray.

5.  Bake for 20-25 minutes until golden browned.  

6.  Add all the ketchup ingredients to a blender and blend until combined.  Serve on the side.



NUTRITIONAL INFO FOR CHICKEN FINGERS: Servings: 6 Calories 308 Total Fat 14g Protein 40g Carbs 4g Fiber 2g Net Carbs 2g

NUTRITIONAL INFO FOR KETCHUP: Servings: 19  Serving Size: 1 tablespoon Calories 8 Total Fat 0g Protein 0g Carbs 2g Fiber 1g Net Carbs 1g

Low Carb Whole30 Cauliflower Shepherd's Pie

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Curious Old Gifs