plated chicken picatta capers lemon antique fork

Whole 30 Chicken Piccata (Keto, Paleo)

(Last Updated On: August 11, 2020)

Whole 30 Chicken Piccata Recipe

What makes this Whole 30 Chicken Piccata, Whole 30? Well first off, if you don’t know, Whole 30, in a nutshell, is a way to reduce inflammatory foods and incorporate whole real, unprocessed foods into your life. For detailed info, visit their site. Unlike a typical Piccata recipe, this recipe has no gluten or dairy. Because I swapped out the flour for an almond flour dredge, it’s also Keto/Low Carb friendly. The air fryer, keeps the chicken crisp outside and moist inside. It’s super lemony, and because of the capers, it has just the right amount of a salty, flavorful kick.

A Whole 30 Update

As I’m writing this blog post, I am two weeks ago from wedding dress shopping. EEK! I’ve done Whole 30 a few times before and always feel so great when I do it. The first seven days can be rough, because my sugar demon no joke! But I’m here to tell you it gets better :). After getting used to eating whole real foods made from food, I find myself craving healthy meals like this one. Eventually, you’ll get fewer and fewer cravings for the greasy junk food or snacks that used to make my mouth water.

If you haven’t given a Whole 30 reset a try, you should consider it. The info to get started is linked to their website. And, I have lots of recipes on this site—breakfast recipes, like Chia Pudding and Easy Breakfast Egg Cups. Also, there are a ton of dinner recipes, low on processed foods, and packed with flavor, like this Whole 30 Steak Salad or Nicoise salad. Remember, food is our fuel. So what you put in directly affects what you get out! Enjoyed this recipe? Consider giving the Whole 30 a look because you’ll never know until you try!

plated side view chicken lemon capers sauce herbs whole 30 chicken picatta

The Low Down on Chicken

You always want to make sure you are using high-quality chicken. Not just for this Whole 30 Chicken Piccata, but all your chicken recipes. It is also important to not buy into marketing and make sure you don’t get ripped off. How do you know what constitutes as high quality, and what is and isn’t worth the price premium? I’ll give a little break down below.

  • Hormone Free– Don’t be fooled by labels. ALL chicken is legally required to be hormone-free! Cheap chicken will use this as a marketing ploy.
  • Antibiotic-free – This is not a requirement, so keep your eyes peeled for this. Antibiotics can wreak havoc on our system—the CDC and WHO also blame overconsumption of these drugs to the increase in super-bugs.
  • Organic – This isn’t necessarily worth the premium, as long as you are you using a high-quality brand! Spend your money on organic fruits and veggies that have high pesticide residues!
  • Air Chilled is worth it! The process of “water chilling,” which is what most American plants do is extremely gross and bad for the environment. Because it’s considered such an unsafe process, most European countries won’t even use US chicken. There is a law that requires Chicken to be cooled to a specific temperature at a certain rate. The cheapest way to do so is tossing hundreds (or thousands) of birds into vats of water. When the tanks are cleaned and disinfected, those chemicals are oftentimes absorbed by the chicken. The chicken can also absorb some of the water. Not only does this process make your meat soggy, that means you, the consumer, are paying for that water weight. Check out more info here

overhead view whole 30 lemon chicken picatta capers herb lemon

Final Conclusion

Overall, try and be an educated, conscious consumer. Find a brand you like and stick with them 🙂 Not a sponsored post, but my go-to brands that are always air-chilled are Bell and EvansButcher Box and Smart Chicken.

The Ingredients

  • Chicken – For this recipe, you want to make sure that you bang the chicken really thin, because thinner chicken will cook more evenly! Over the years, I’ve found it works best to put parchment paper on top of the chicken and slam it with my cast iron (this one is under $20 on amazon).
  • Almond Flour- Almond flour is a great alternative to traditional grain flours. I like to mix a little salt and pepper in, and then simply egg and dredge it the same way you would dredge in regular flour.
  • Bone Broth– Bone broth is so versatile, and great for many different sauces. Like the chicken you want to make sure you are using high-quality broth made from good ingredients. The best way to do that is to make it from home. You can use my Insantpot Bone Broth recipe. Or get my go-to brand Bare Bones off amazon.

You can have all the ingredients delivered to you directly from Whole Foods with FREE DELIVERY in 2 hours or less, through Amazon Prime. Use this link for a free 30-day trial. If you are low income and receive EBT or other government benefits, you may qualify for a reduced rate of $5.99/month.

Tips, Recs and Swaps

  • Air Fryer. If you don’t have an air fryer you can cook these in the cast iron or non stick pan, since it’s thin it should cook quickly. Make sure the heat is a little lower than you typically cook chicken, because almond flour burns easily. You can use olive oil in the pan or Ghee, both will keep it whole 30 compliant. If you don’t have an air fryer, but want one! This is the one that I have that you I use several times a week! Cannot recommend enough.
  • Bone Broth, if you don’t make the bone broth, you can use store-bought. Again just make sure it stays Whole 30 complaint like this Bare Bones.
  • If you don’t have arrowroot, you can use tapioca flour or tapioca starch they are the same thing. Omit this ingredient for Keto, you will just have a thinner sauce.

Save This Whole 30 Chicken Picatta to Pinterest for Later

plated chicken picatta capers lemon antique fork

Whole 30 Chicken Piccata

This healthy swap on an Italian classic is a great weeknight meal. Comes together in just under 30 minutes, is Whole 30, Paleo and Keto friendly.
Prep Time 15 mins
Cook Time 15 mins
Course Dinner
Cuisine healthy, Italian, keto, paleo, whole 30

Equipment

  • Air Fryer

Ingredients
  

  • 2 Boneless chicken breast. Cut in half and pounded thin. See tips & recs above for how to prepare chicken
  • 1/2 Cup Almond flour
  • 2 Eggs Beaten
  • 3 Tablespoons Arrowroot flour (Dissolved in several tablespoons of cold water, until is a non lumpy liquid) ** Omit for Keto, you will just have a thinner sauce** If you do not dissolve in water, it will make the sauce full of flour clumps and ruin the dish. This step is VERY important!
  • 1 1/4 Cup Bone broth (preferably homemade)
  • 1/4 Cup Fresh lemon juice (1-2 lemons)
  • 1/3 Cup Capers
  • Parsley for garnish

Instructions
 

  • Place the almond flour on a plate, add a sprinkle of salt and fresh ground pepper. In a separate bowl beat 2 eggs. Take the pounded out chicken, and dip in the egg so it is fully coated. Then immediately coat with almond flour. Place to the side. Repeat with all pieces of chicken.
  • Place chicken in Air Fryer, making sure chicken is not overlapping (might need to cook in batches). Cook at 375 degrees for 15 minutes. (if you don't have an air fryer, see tips and recs above for an alternative cooking method)
    Breaded Chicken in Air Fryer almond flour
  • While chicken is cooking, add bone broth, lemon juice and capers to the cast iron skillet. Let cook down for about 5 minutes, add the arrowroot (that has been dissolved in water) to the pan to thicken the sauce, stirring every few minutes. Once Chicken is done, turn heat off skillet and add chicken to the pan so it is fully coated in the sauce. Top with parsley and serve with your favorite veggie side dish 🙂
    chicken picatta in fryer almond flour pan
Keyword chicken, italian, keto, whole 30

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