Winter Wellness Keto Bowl (Printable)
Hearty bowl with roasted cauliflower, Brussels sprouts, kale, chicken, and avocado in tangy mustard dressing.
# List of ingredients:
→ Protein
01 - 2 large chicken breasts, boneless and skinless (approximately 14 ounces)
02 - 1 tablespoon olive oil
03 - 1/2 teaspoon sea salt
04 - 1/4 teaspoon black pepper
→ Vegetables
05 - 1 small head cauliflower, cut into small florets (approximately 1.1 pounds)
06 - 2 cups kale, stems removed and chopped
07 - 1 cup Brussels sprouts, halved
08 - 1 small red onion, sliced
09 - 1 tablespoon olive oil
→ Toppings & Dressings
10 - 1 medium avocado, sliced
11 - 3 tablespoons pumpkin seeds (pepitas)
12 - 1 tablespoon fresh lemon juice
13 - 2 tablespoons extra-virgin olive oil
14 - 1 teaspoon Dijon mustard
15 - 1 garlic clove, minced
16 - Salt and pepper to taste
# Steps:
01 - Preheat the oven to 400°F. Line a baking sheet with parchment paper for easy cleanup.
02 - Place the chicken breasts on the prepared baking sheet. Drizzle with 1 tablespoon olive oil and season with salt and pepper. Roast for 20–25 minutes or until the internal temperature reaches 165°F. Let the chicken rest for 5 minutes before slicing.
03 - On a separate baking sheet, toss the cauliflower florets, Brussels sprouts, and red onion with 1 tablespoon olive oil, salt, and pepper. Roast for 20–25 minutes until golden and tender, stirring halfway through for even cooking.
04 - While the vegetables roast, place the chopped kale in a bowl. Massage with a pinch of salt for 2–3 minutes until the leaves become tender and slightly wilted.
05 - In a small bowl, whisk together the lemon juice, extra-virgin olive oil, Dijon mustard, minced garlic, salt, and pepper until emulsified.
06 - Divide the massaged kale among 4 bowls. Arrange the roasted vegetables, sliced chicken, avocado, and pumpkin seeds on top. Drizzle each bowl with the dressing.
07 - Serve the bowls while warm to enjoy the contrast of temperatures and textures.
# Expert Advice:
01 -
- It's the kind of meal that actually leaves you feeling energized instead of heavy, perfect for those gray winter days when you need all the help you can get
- The combination of warm roasted vegetables and cool creamy avocado creates this incredible temperature and texture contrast that keeps every bite interesting
02 -
- I learned the hard way that skipping the kale massage results in a tough, chewy texture that makes the whole bowl feel like work to eat
- Letting the chicken rest for even 5 minutes before slicing is what keeps it juicy instead of dry and sad
- The vegetables need space on the baking sheet or they'll steam instead of roast, so use two sheets if you need to
03 -
- Toast the pumpkin seeds in a dry pan for 2-3 minutes before adding them to the bowl, it brings out a nutty flavor that takes this to another level
- Double the dressing and keep it in a jar in the fridge, it's fantastic on salads or roasted vegetables throughout the week