April 20, 2019 By Leanne Vogel March 22, 2019
Spice up your traditional lunch menu with this easy to make keto lunch recipe — buffalo chicken tots. I mean really spice it up because this low-carb chicken wings recipe is spicy and not for the faint of heart.
If you like wings, you’re going to love these!
Spice isn’t a bad thing, in fact a little spice is actually good for (most) people!
You might not think it’s that spicy if you’re a spicy person but just note you start by adding Cajun seasoning and then end it with tossing the chicken in a buffalo sauce to have you sweating in no time.
And, the type of buffalo sauce you choose will make a big different to the spice factor.
You might notice this recipe calls for avocado or coconut oil. I like to switch up which oils I use based on what I have readably available, but I never touch the traditional-commercial oil like:
Some oils are naturally good, and some oils are naturally bad, and some oils are just not awesome when they’re heated beyond a certain temperature. One of the main characteristics of a detrimental oil is that it’s unstable when heated—polyunsaturated fats are particularly sensitive to heat and become unstable when heated. In order to extract oil from a seed, heat is often used, and if this seed contains a high amount of polyunsaturated fats, the extraction process will make the oil rancid and highly inflammatory. Often these unstable oils are used for high-heat cooking, frying, and baking, which only creates more inflammatory factors.
Oils to avoid include soybean, rice bran, wheat germ, peanut, sesame, corn, grapeseed, cottonseed, and safflower, as well as vegetable shortening, margarine, and vegan spreads. These oils have high ratios of omega-6 to omega-3and lots of processed ingredients (in the case of the spreads and margarines), and many are highly GMO and use chemicals to extract the oil from the seed, which is even worse than using heat.
Oils you do not want to cook with include unrefined avocado oil, olive oil, almond oil, and MCT oil. These oils are perfectly safe when chilled or at room temperature, but they should never be heated because their smoke points are lower than others. The lower the smoke point, the less safe it is to cook with because heat causes the oil to rancify, so it will cause free-radical damage in your body when ingested.
When you’re shopping, look for these keywords on labels—they’re all signs of a good oil: cold-pressed, centrifuge extracted, extra-virgin, unrefined.
Avocado oil provides health benefits and tastes delicious thanks to its delicious buttery avocado base. Some of the health benefits avocado oil provides are:
So, you can see why I choose avocado oil as often as I can. When I can’t, I like to use coconut oil because of its delicious taste and its ability to speed up my metabolism.
All right guys here’s your chance to try this delicious keto lunch — I wrote this low carb chicken wing recipe in my first keto cookbook and never looked back.
These Buffalo Chicken Tots are delicious! However, don’t take my word for it. Give the recipe a try, snap some pictures and share your thoughts and photos with me on Instagram — @healthfulpursuit
Hi! I’m Leanne
a Keto Nutritionist, host of The Keto Diet Podcast, and best-selling author of The Keto Diet & Keto for Women. I want to live in a world where every woman has access to knowledge to better her health.