One-Pan Chicken Pie

This One-Pan meal is light on clean up but heavy on flavor, while providing the protein you need without the higher carbs!


1000 grams rutabaga, chopped into chunks

100 grams light canned coconut milk

4 grams garlic powder

2 grams dried parsley

3 grams fine sea or pink salt (divided)

.5 grams ground black pepper


700 grams diced raw chicken breast

340 grams cut green beans

250 grams raw mushrooms, cleaned and sliced

200 grams onions, diced

100 grams celery, diced

15 grams garlic, minced 

10 grams red wine vinegar

10 grams Worcestershire sauce

5 grams bouillon powder

3 grams Italian seasoning

2 grams ground black pepper

Preheat your oven to 400 degrees

In a Dutch oven or high sided pan that can go from stovetop to oven, boil chunks of rutabaga and 1.5 grams of salt for 15 minutes on the stovetop.

When rutabaga is tender, drain water and place in a bowl.  You will mash this later!

In the same Dutch oven, sauté all the filling ingredients until onions and mushrooms are soft and chicken is cooked.  

Remove the filling from the Dutch oven and place in a bowl.

Place the rutabaga chunks back in the Dutch oven and mash along with coconut milk, garlic powder, parsley, 1.5 grams of salt and pepper.  Spread the mash in the Dutch Oven so it coats the bottom and up the sides.  Bake this in the oven, uncovered for 15 minutes.

Remove from oven and place filling in the crust and bake an additional 15 minutes.

Serves 6

Per serving

Protein 31 grams

Total Carbs 25.4 grams

Net Carbs 17.8 grams

Fat 4.6 grams


Pesto Meatballs

These meatballs have endless uses and can be made in bulk and frozen for easy to prep last minute meals!  You can make sliders or sandwiches, add to hearts of palm noodles with tomato sauce, crumble them over salad or personal pizza!

  • Author: Coach Lisa


Units Scale

1792 grams 96% lean ground beef (4 pounds)

100 grams diced onion

200 grams diced mushrooms

20 grams diced fresh basil

15 grams nutritional yeast

6 grams fine sea or pink salt

20 grams garlic powder


Preheat your oven to 350  degrees

Combine onion, mushroom, basil, nutritional yeast, salt adn garlic with ground beef

Portion out into 10 meatballs and spread out on baking pan

Bake 45 minutes


Serves 10

Per serving

Protein 40.3 grams

Total Carbs 3.6 grams

Net Carbs 2.6 grams

Fat 8.2 grams


  • Serving Size: 10
  • Fat: 8.2
  • Carbohydrates: 3.6
  • Protein: 40.3

Keywords: Pesto, meatballs, keto, low carb

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