Because of Keto KC today, I opted for an ‘easy’ sandwich for us to eat for lunch. With intermittent fasting, the barbecue chicken bacon sandwich was plenty of food to hold us over all day. I threw in a couple of vegetables, for good measure, but I won’t include them in this recipe/nutrition information provided below. Also, we had coconut cheesecake for breakfast, which packed in plenty of fat. My overall day resulted in 1,432 calories, 17 total carbs, 8 grams of fiber, 119 grams of fat, and 73 grams of protein. I was right on target via macros of 76% fat, 21% protein, and 3% carbs.
Per this sandwich, I used some leftover barbecue sauce that I recently made for another recipe (https://ambersketokitchen.com/recipe/keto-slow-cooker-bbq-pork-ribs-with-salad/). Note that the sauce is sweet! I’d recommend you make a full serving of barbecue sauce, to have extra for other recipes/to use for later. In the ingredients overview below and in the nutrition label, I’ll include exactly what I used for the recipe – and not to make anymore than necessary (only 2 1/2 teaspoons).
Outside of this recipe, like I mentioned, today Keto KC officially kicked off! We heard from some excellent speakers. We had the lovely Dr. Kristie Sullivan in attendance! We also had a family doctor, scientist, and chiropractor. Amazing research was discussed and I am very excited about the full day tomorrow! We’ll hear about Type 1 diabetes and low carb management, something I obviously have quite a bit of experience with, being type 1 diabetic. We’ll also cover: hormones, fasting, and heart disease. All wonderful topics and great areas I’m looking forward to hearing more about!
Keto Barbecue Chicken Bacon Sandwich
- 16 slices bacon
- 1/4 tsp Black Pepper
- 8 oz Chicken
- 1/2 tsp Pink Salt
- 1/4 tsp Black Pepper
- 4 oz Shredded Cheddar Cheese
- 0.5 oz Tomato Paste
- 1 tsp Heinz Reduced Sugar Ketchup
- 1 tsp Swerve/Erythritol (Confectioners)
- 2.5 tsp Brown Sugar (Sukrin Gold)
- 2.5 tsp Apple Cider Vinegar
- 0.5 tsp Unsalted Butter
- 0.16 tsp Paprika
- 0.16 tsp Garlic Powder
- 0.08 tsp Onion Powder
- 0.08 tsp Pink Salt
- 0.16 tsp Cayenne
- 0.08 tsp Chili Powder
- Preheat your oven to 350 degrees F, 177 degrees C. Lay silicone mat on baking sheet. (Parchment paper is also fine.)
- Season chicken with salt and pepper. Spray non-stick skillet with cooking spray. In a skillet, over medium-high heat, cook chicken.
- Cook chicken until temperature reaches 165 degrees F, 74 degrees C.
- Once cooked; set aside to cool.
- Begin to weave your bacon. Lay 8 strips horizontally as close to each other as possible. Season with black pepper.
- Starting with the first piece of bacon, lift up and fold back the end as much as you can. Do this for every other piece of bacon. Place a bacon slice vertically to the rows of bacon, directly on top of the bacon strips not folded back.
- Next, start with the 2nd piece of bacon and follow the same instruction as above. Do this for the 2nd, 4th, 6th, and 8th slices of bacon.
- Continue weaving until you've used all 8 slices, consistently alternating between starting with the 1st or 2nd slice of bacon and then focusing on every other slice.
- Once you are done, bake your bacon for about 25-35 minutes, depending on your preferred level of crispiness. I baked mine for exactly 35 minutes.
- Over medium-high heat, add the following ingredients to a small pan: butter, tomato paste, and ketchup. Gradually stir in apple cider vinegar. Finally, add swerve/brown sugar.
- After a couple of minutes with occasional stirring, add all spices/seasonings: paprika, garlic, onion, salt, cayenne, and chili powder.
- Reduce heat to medium-low; allow sauce to simmer for 10 minutes. Stir occasionally.
- Cut chicken into small pieces. Then, place chicken and shredded cheese inside of bacon, on one side. Add barbecue sauce on top.
- Fold half of bacon over, from right to left. Secure with toothpicks.
- Bake bacon assembly for another 5-10 minutes.
- Once cooked, and after cooling, cut in half. Enjoy!