| Keto Bird n’ Garden

Author / John

Simplicity reigns supreme and when it comes to Keto fare I’ve found that to be especially true.  I love utilizing the entire bird and while you may not get to have your carbs you can indulge in the delicious skin that crisps up on the flames of the fire.  Brings out my inner cavewoman — tearing the meat off the bone.

Photo Aug 05, 7 39 31 PM

Above, we see the “Bird”..,

Photo Aug 07, 6 13 43 PMAnd here is the “Garden!”

One of my favorites to cook up on a Sunday afternoon leaving options for easy lunches or busy weekday nights.


Servings:  8
2 cups salad + 2 teaspoons olive oil and vinegar to taste
w/ 1 Leg & Thigh
Calories:  476, Protein 35 g, Fat 34 g, Carbs 6 g (30/65/5%’s)
w/ 1 Breast & Wing
Calories:  579, Protein 45 g, Fat 41 g, Carbs 8 g (30/65/5%’s)


The Birds
2, 3 1/2 – 4 1/2 pound pastured chickens

The Rub
1 tablespoon paprika
1 1/2 teaspoons ground mustard
1 1/2 teaspoons sea salt
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon ground cumin
1/4 teaspoon cayenne pepper
1/4 teaspoon ground cloves

The Garden
16 cups mixed lettuce combo (leaf, red leaf, romaine, bibb)
3/4 cup red bell pepper, chopped
3/4 cup yellow bell pepper, chopped
1 1/4 cups carrots, chopped
2/3 cup purple onion, diced
1/2 cup pecans
1/2 cup crumbled gorgonzola cheese (preferably raw)

Olive oil and balsamic vinegar (2 teaspoons olive oil per salad and vinegar to taste)


Cut up the chickens reserving the backs and necks for future stock making. I freeze mine in Ziploc bags.

Mix the spices together well.  Rub on both sides of the chicken.  If you have time I like to let mine set at room temperature about an hour before grilling.

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Fire up the grill

Photo Jul 10, 6 24 14 PM

Cook covered with the lid on for 30 – 45 minutes or until juices run clear.  The wings generally take about 30 and the legs and breasts 35-45 depending on the size of the chicken.

Wash the lettuce and drain.  Tear into pieces and add remaining ingredients. Divide into individual bowls and/or containers (for future use) and top with dressing when ready to serve.

Enjoy! For more Power Athlete friendly recipes check out my blog Paula Lean Primal Queen!

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John Welbourn is CEO of Power Athlete and Fuse Move. He is also creator of the online training phenomena, Johnnie WOD. He is a 9 year veteran of the NFL. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. He travels the world lecturing on performance and nutrition for Power Athlete. You can catch up with John as his personal blog on training, food and life, Talk To Me Johnnie and at Power Athlete.


  1. Dylan Mullen on September 7, 2016 at 6:26 pm

    More keto greatness! Thanks!

  2. Paula Jager on September 8, 2016 at 4:46 am

    You are welcome — glad you are enjoying!

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