🌙 Tonight’s Healthy Dinner Solution
After a long day, you deserve a dinner that’s both satisfying and supportive of your health goals. This lighter evening meal is specifically designed to nourish without weighing you down before bed. Whether you’re winding down after work, feeding the family, or prepping tomorrow’s lunch, this dinner recipe delivers comfort, nutrition, and flavor in perfect balance. Say goodbye to evening cravings and hello to restful sleep!
🍽️ Why This Dinner Works
EASY KETO CHICKEN & DUMPLINGS RECIPE
**BARE BONES BROTH SPONSORED VIDEO**
I guarantee this recipe for keto chicken and dumplings will warm every bone down to your toes. This chicken soup has big chunks of vegetables and chicken. The low carb dumpling is one of the best I have tried. It cooks in the steam from the chicken broth simmering in the pot of soup.
This keto soup recipe can be made in 30 minutes thanks to a few shortcuts. In this video, I show you how to make low carb chicken and dumplings using a pre-cooked rotisserie chicken and premade chicken broth.
In this recipe, I use a chicken bone broth from Bare Bones. Using a premade bone broth provides all the flavor and nutritional benefits of regular bone broth without simmering on the stove for hours.
Bare Bones Chicken Broth: https://www.barebonesbroth.com/products/organic-chicken-bone-broth
The keto dumplings are very easy to make and only requires a few ingredients. This dumpling is mostly made of almond flour and unflavored whey protein powder. The whey protein powder I use is by Perfect Keto.
Perfect Keto Whey Protein Powder: http://bit.ly/33rIjyx
I get my almond flour and Bare Bones Broth from Thrive Market. Click here to get 25% off your first order! http://thrv.me/z4pLT5
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I’ll will be coming out with MORE KETO DIET RECIPE videos soon, so make sure you subscribe so you don’t miss it!
https://www.youtube.com/channel/UCx83l0vZEKMkz93qR2m8CTA
FULL RECIPE: https://www.ketofocus.com/recipes/keto-chicken-and-dumplings/
KETO CHICKEN & DUMPLINGS RECIPE
4 tablespoons butter
1/2 leek, sliced
4 celery stalks, chopped
1/2 onion, chopped
1/4 cup chopped carrots (optional)
3 cups cooked shredded chicken
1 zucchini, cut into half moons
32 oz Bare Bones Chicken Bone Broth
1/2 to 1 teaspoon of salt, to taste
1 cup almond flour
1/2 cup unflavored whey protein powder
1 1/4 teaspoon baking powder
1 teaspoon xanthan gum
1/2 teaspoon salt
1/4 teaspoon onion powder
1/2 cup hot boiling water
In a large stockpot, melt butter over medium heat. Add leek, celery, onion and carrots and cook until softened.
Add chicken, zucchini, and chicken broth. Bring to a boil. Once boiling, turn heat to low and simmer. Season with salt and pepper.
While the chicken soup is cooking, start making the dumplings. In a small bowl, mix together almond flour, protein powder, baking powder, xantham gum, salt and onion powder.
Pour in hot boiling water and stir with a spatula until just combined.
To form the biscuits, it’s best to use wet hands to keep the dough from sticking to your hands. Grab a chunk of dough and roll into the ball. Repeat until you have 6-8 dough balls.
Evenly place the dumpling balls on top of the chicken soup. Cover and let simmer on low for 10 minutes. Remove from heat and serve.
***MACROS CAN BE FOUND ON MY WEBSITE***
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Music from Epidemic Sound
The End by Sture Zetterberg
#ad #sponsored #ketosouprecipes #ketodinnerrecipes #ketochickenrecipes
In this easy-to-follow video, KetoFocus walks you through creating the perfect healthy dinner that provides:
- 😴 Sleep-Friendly Nutrition: Balanced to support restful sleep, not disrupt it
- ⚖️ Light But Satisfying: Fills you up without that heavy, sluggish feeling
- 👨👩👧👦 Family-Approved: Flavors everyone will love, from kids to adults
- ⏰ Quick Weeknight Ready: On the table in 30-45 minutes or less
- 📦 Lunch Leftovers: Makes extra portions perfect for tomorrow’s meal
📊 Evening Nutrition Profile
| Nutrient | Per Dinner Serving | Evening Benefits |
|---|---|---|
| Calories | 350-500 kcal | Appropriate dinner portion |
| Protein | 30-40 g | Muscle recovery overnight |
| Complex Carbs | 30-40 g | Promotes serotonin production |
| Fiber | 8-12 g | Supports digestion |
| Healthy Fats | 12-20 g | Satisfaction & satiety |
| Sugar | <8 g | Prevents sleep disruption |
| Magnesium | Good source | Relaxation support |
*Nutritional information optimized for evening consumption. This dinner provides sustenance without disrupting sleep quality or causing nighttime hunger.
🌟 Smart Dinner Strategies
- ⏰ Timing Matters: Aim to eat dinner 2-3 hours before bedtime to allow proper digestion. Eating too close to sleep can cause discomfort and disrupt sleep quality. If you eat late, keep portions slightly smaller and avoid heavy, fatty foods that take longer to digest.
- 🥗 Vegetable Volume: Make vegetables the star of your dinner plate—they should occupy at least half the plate. This strategy increases nutrient intake while naturally controlling calorie density. Roasted, steamed, or sautéed vegetables add variety and satisfaction.
- 🍗 Lean Protein Focus: Choose easily digestible proteins like chicken breast, white fish, turkey, or plant-based options. Save heavier proteins like red meat for lunch when you have more time to digest. Protein at dinner helps prevent late-night snacking.
- 🌾 Smart Carb Choices: Include a moderate portion of complex carbohydrates like quinoa, brown rice, or sweet potato. These promote serotonin production, which aids relaxation and sleep quality. Avoid refined carbs that cause blood sugar crashes.
- 💧 Hydration Balance: Drink water with dinner but taper off 1-2 hours before bed to minimize nighttime bathroom trips. Avoid caffeinated beverages after 2 PM—caffeine can disrupt sleep for 6-8 hours after consumption.
- 🚫 Avoid Late-Night Triggers: Skip spicy foods, heavy sauces, and excessive salt at dinner if you’re sensitive. These can cause heartburn, bloating, or thirst that disrupts sleep. Keep evening meals simple and gentle on your digestive system.
👨🍳 Dinner Prep Success
- 📋 Plan Your Week: Dedicate 15 minutes Sunday to plan dinners for the week. Having a plan eliminates the 5 PM “what’s for dinner?” stress and prevents unhealthy last-minute choices or expensive takeout orders.
- ❄️ Freezer Prep: Double this recipe and freeze half in portion-sized containers. On busy nights, you’ll have a healthy homemade dinner ready in minutes—just thaw and reheat.
- 🔪 Weekend Prep Work: Chop vegetables, marinate proteins, and cook grains on the weekend. During the week, dinner becomes simple assembly rather than starting from scratch when you’re tired.
- 🍳 One-Pot Efficiency: Utilize sheet pan dinners, slow cooker meals, or one-pot recipes to minimize cleanup. Less time cleaning means more time relaxing after dinner.
- 👨👩👧👦 Family Involvement: Get family members involved in dinner prep. Even young children can wash vegetables or set the table. This builds healthy habits and reduces your workload.
- 📱 Avoid Screen Time: Make dinner a device-free zone. Eating mindfully without distractions helps you recognize fullness cues and enjoy your food more, leading to better portion control and satisfaction.
❓ Dinner Diet FAQs
🕐 What time should I eat dinner for weight loss?
For optimal weight loss and sleep quality, aim to finish dinner by 7-8 PM, or at least 2-3 hours before bedtime. Early dinners allow complete digestion before sleep and may support natural circadian rhythms. However, consistency matters more than specific timing—eating dinner at the same time daily helps regulate hunger hormones.
🍚 Should dinner be my largest meal?
Not necessarily! Many successful dieters actually make lunch their largest meal and keep dinner moderate. This approach provides energy when you need it during active hours and prevents going to bed too full. However, cultural preferences and schedules vary—find what works for your lifestyle and hunger patterns.
😴 Why do I get hungry before bed?
Evening hunger often results from insufficient dinner protein or fiber, eating too early, stress eating habits, or simple boredom. Ensure your dinner includes adequate protein (30g+) and vegetables (half your plate). If genuinely hungry, have a small protein-rich snack like Greek yogurt or a handful of nuts rather than carb-heavy options.
🍽️ Can I skip dinner to lose weight faster?
Skipping dinner isn’t recommended for most people. It can lead to excessive hunger, poor sleep, muscle loss, and compensatory overeating the next day. Instead, focus on a moderate, balanced dinner. If you’re practicing intermittent fasting, ensure you’re still meeting daily calorie and nutrient needs within your eating window.
📺 Recipe Creator: KetoFocus
🎬 Published: 2019-10-16 13:12:24 | 🆔 Video ID: wZxKn04BQHw
