Healthy Baked “Fried” Chicken

Hello faithful Kitchenspired readers!

I know I know, I’ve been missing the past few months. My last post was May 23rd and this makes me sad. However, I’m back in the US, back to routine, and ready to give some TLC to the good ol’ blog! I am ready to cook and create and share with you guys along the way!

I went MIA this summer because I did some fun traveling in July. Here are some highlights from the past 2 months:

  • On 4th of July weekend, I went on a little solo trip to Portland, OR (my fav city) to go to a friend’s wedding and hang out with my bro. It was the most refreshing, beautiful, adventurous little getaway weekend full of lots of walking and lots of food! πŸ™‚
  • The weekend after, my husband and I went on a short getaway trip to Austin, TX (another of my fav cities). Our goal was to relax so we got a hotel room at a swanky hotel with a nice pool and mostly just laid out for a majority of the weekend…only stopping to eat a lot of food, of course πŸ™‚
  • July 13th- 27th, my husband and I led a team of 10 young adults to Germany with a pit stop in Amsterdam for a mission trip with our church. We took the two weeks to do outreach with Syrian refugees in Europe and it was an amazing experience! Amsterdam has become one of my top favorite cities!

The theme = my favorite cities and lots of food. Basically July was a blast! A busy blast but a blast nonetheless. I’m thankful it’s August (tomorrow’s my 27th birthday πŸ˜‰ ) and ready for a fresh start!

When in the Netherlands....get a dutch pancake with bacon and apples!

When in the Netherlands….get a dutch pancake with bacon and apples!

German currywurst is the bomb! I want to recreate this recipe soon!

German currywurst is the bomb! I want to recreate this recipe soon!

We love Amsterdam!!

We love Amsterdam!!

Speaking of my birthday, be on the lookout on my Instagram for a really exciting birthday giveaway! I’m super pumped about it!!

Traveling a lot has given me fresh perspective when it comes to my fitness and health. I’ve been trying to think about how to put what’s on my heart and mind into words on a blog, but I’m just gonna try to go for it!

For so long my mind has been so consumed with all things health & fitness– how to eat better, how to challenge myself more, how to get the best most efficient workouts in, how to reduce body fat, how to build muscle, etc. Now, health & fitness is my profession, so I know part of it has to do with the fact that I truly always want to learn and get better so I can better serve my clients. But I knew I got to a point where it was just consuming me and it became draining, disappointing, and frustrating. I knew that changing my body or getting leaner or better ultimately was not going to satisfy me, so I had to stop thinking thoughts that made me believe somehow if I got it perfect I would be satisfied.

Enter this last month- I just kinda got sick of it. My body has been so tired, my mind has been tired, my spirit has been tired. I went into this month knowing I needed to get out of my head and get fresh vision from God. What do I really want my life to be about? What do I want the final years of my 20s to look like? What is important to me? Ya know… small questions like that πŸ˜‰

This past month I have been working out less often and not going nutso on my eating habits. I eat when I want and I workout when I have time and energy. For example- during the two weeks we were in Europe, I did 1 crossfit workout, 1 20-minute sprint interval workout, and about 3 short bodyweight workouts in my hotel room. I walked over 15,000 steps a day and ate whatever I wanted. I only ate about 3 meals a day but I had gelato nearly every day and ate also ate plenty of grains because they feel different in Europe than in America. I was happy and didn’t think once about my choices- I just did what I thought was best and kept my focus on my team & doing what we were there to do!

Sure, I’m not as lean as I have been at my lowest weight, but I think I’m at a consistent, happy weight. I still eat plenty of veggies and I still get some good sweating in (especially here in Texas) but I am staying away from obsessive thoughts and tendencies, and instead living life in a way that makes me happy.

I think that these days there is such a fitness and health craze more than ever before. People have become obsessed with fitness. At first it was glorified as being super-disciplined and awesome. Now, I think people are just getting tired and imbalanced. I’m not saying we should just give up on getting healthy or getting out of our comfort zones, but we need to be aware that sometimes extreme discipline can become a comfort zone– We feel comforted when we have it all together and we are in control, but that’s not what life is all about. When we give up perfection we find there’s so much more to life. At least, that’s what I believe πŸ™‚

Processed with VSCO with f2 preset

Processed with VSCO with f2 preset

Healthy Baked “Fried” Chicken
Serves 2-3

  • About 1 1/2 pounds chicken breasts (2-3 chicken breasts)
  • 1 egg
  • 1 tbsp apple cider vinegar
  • 1 tbsp Dijon mustard
  • 1/3 cup almond meal
  • 1 tbsp tapioca flour/starch
  • 1 tsp garlic powder
  • 2 tbsp Italian seasoning
  • 1 tbsp oregano
  • Salt & pepper
  • 1 tbsp coconut oil, olive oil, or butter


  1. Preheat oven to 350 degrees.
  2. In a shallow bowl, whisk together egg, apple cider vinegar, and mustard until smooth. Set aside.
  3. In another shallow bowl, mix together almond meal, tapioca flour, garlic powder, italian seasoning, oregano, salt & pepper. Set aside.
  4. Season your chicken breasts with salt & pepper on both sides, then heat up a medium-large pan over high heat and add coconut oil (or olive oil/butter).
  5. Dip each chicken breast in the egg mixture, then into the flour mixture on both sides until coated with flour. Set in pan. Repeat with each chicken breast.
  6. Cook each chicken breast for about 3-4 minutes on first side, then flip over. The outside of the chicken should look crisp and slightly browned.
  7. Let cook for about 2 minutes, then place entire pan into oven (if pan is oven-safe. If not or unsure, transfer chicken breasts to a baking sheet lined with foil and place in the oven).
  8. Bake chicken for 20 minutes, then remove from oven. Let cool and serve!

Be inspired,



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