Keto Curried Chicken Hand Rolls

4.2 stars, average of 35 ratings

Keto Curried Chicken Hand RollsPin recipeFollow us 114.1k

This delicious and easy-to-follow hand roll recipe is great for those with busy lifestyles. You can make the omelettes in advance and have everything ready to assemble in just a couple of minutes. I used nori seaweed sheets that are perfect for making wraps and hand rolls. They are low in carbs and high in micronutrients which makes them perfect for the ketogenic diet. One hand roll is great as a snack or light lunch, and two rolls are enough for your healthy keto dinner.

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Hands-on Overall

Nutritional values (per hand roll)

Net carbs2.1 grams
Protein23.1 grams
Fat17.8 grams
Calories266 kcal

Calories from carbs 3%, protein 35%, fat 62%

Total carbs3.2 gramsFiber1.1 gramsSugars0.9 gramsSaturated fat8.5 gramsSodium706 mg(31% RDA)Magnesium32 mg(8% RDA)Potassium319 mg(16% EMR)

Ingredients (makes 4 hand rolls)

Dressing:
  • 1/3 cup sour cream or creme fraiche or mayonnaise (75 g/ 2.7 oz)
  • 2 cloves garlic, minced
  • 2 tsp grated fresh ginger
  • 1/2 tsp chili powder
  • 1/2 tsp curry powder
  • 1/4 tsp turmeric powder
  • 1/2 tsp salt (I like Pink Himalayan)
  • freshly ground black pepper
Hand Rolls:
  • 1 1/2 cups cooked chicken, shredded (210 g/ 7.4 oz)
  • 1/4 cup freshly chopped chives or spring onion
  • 4 nori seaweed sheets
  • 4 large eggs
  • 2 tbsp ghee or coconut oil (30 g/ 1.1 oz)

Instructions

  1. Prepare the dressing by mixing all the ingredients: sour cream (or mayo for dairy-free), minced garlic, grated fresh ginger, chili powder, curry powder, turmeric, salt and pepper. Keto Curried Chicken Hand Rolls
  2. Place the cooked chicken in a bowl and add the dressing and freshly chopped chives or spring onion. Combine well using a fork and set aside. Keto Curried Chicken Hand Rolls
  3. Meanwhile, prepare the omelettes. Crack one egg at a time into a bowl and season with salt. Whisk briefly and pour in a hot pan greased with some ghee. Cook until the top is firm and opaque and then transfer into a plate. Repeat for the remaining three eggs and grease the pan slightly between each omelette. The shape doesn't have to be perfectly round. Keto Curried Chicken Hand Rolls
  4. Assemble the rolls. Place one omelet on top of each nori sheet and top with a quarter of the curried chicken. Keto Curried Chicken Hand Rolls
  5. Using your hands, starting from the bottom left corner, tightly roll into a cone shape. Wet the edges of the seaweed to seal. Repeat with the remaining ingredients. Eat immediately or store in the fridge for up to 3 days. The nori sheets get soft so if you prefer the wraps crispy, assemble the rolls just before serving. Keto Curried Chicken Hand Rolls Enjoy! Keto Curried Chicken Hand Rolls

Ingredient nutritional breakdown (per hand roll)

Net carbsProteinFatCalories
Chicken breast, cooked, boiled
0 g15.2 g1.6 g79 kcal
Cream, sour
0.9 g0.5 g3.7 g38 kcal
Garlic, fresh
0.5 g0.1 g0 g2 kcal
Ginger root, fresh
0.2 g0 g0 g1 kcal
Chile (chili) powder, spices
0.1 g0 g0 g1 kcal
Curry powder, spices
0 g0 g0 g1 kcal
Turmeric, spices (dried, ground)
0.1 g0 g0 g0 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Nori seaweed sheets
0.1 g0.9 g0.1 g4 kcal
Eggs, free-range or organic
0.4 g6.3 g4.8 g72 kcal
Ghee
0 g0 g7.5 g68 kcal
Total per hand roll
2.1 g23.1 g17.8 g266 kcal
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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (4)

just looking through the website- some great ideas - thank you!!

Reply

I'm not sure if it is my lack of understanding but it seems that your ratio of macronutrients is not right. My here is more protein then fat in this recipe yet you have the fat percentage higher then the protein?  I LOVE your macro breakdowns and have been using them as my guidelines and have been successfully losing weight so I just wanted to make sure that I truly understand where your percentages come from.  PS- keep up the AWESOME creations!

Reply

Hi Cat, thank you very much for your kind words! That's because the percentages refer to calories, not grams. Since there are 9 kcal in a gram of fat and only 4 kcal in a gram of protein, the amount of fat in % from calories is higher than protein.

Reply

Leave out the egg(omelet)if you're watching protein intake.  Or you could just transfer the eggless recipe over to a collard leaf, and make a curried chicken "burrito" if the seaweed sheet isn't strong enough to hold it.

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