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Paleo Creamy Mustard Smothered Chicken

A thick tastebud satisfying sauce over juicy chicken that is also weight loss friendly - delicious!
paleo creamy mustard smothered chicken in a large frying pan
Paleo Creamy Mustard Smothered Chicken

A Little About The Recipe: Paleo Creamy Mustard Smothered Chicken

What is ‘smothered’ anyway?

Paleo Creamy Mustard Smothered Chicken is one of those ‘smothered’ recipes like Smothered Pork Chops. In case you are wondering what makes a recipe smothered or not, it’s when you can barely find the meat under all the sauce.  I’m sure a top-class chef can come up with a more technical explanation, but I like to boil things down to non-technical terms for the rest of us.  Smothered essentially means the recipients or the smothered recipe have a thick tastebud satisfying sauce – just like this recipe!

The Dijon Conundrum!

From the beginning of this website, I have been opting out of claiming anything with Dijon mustard as being paleo.  This is because I have not found any paleo Dijon mustard.  Now, I need to backtrack because I have discovered paleo Dijon mustard. Unfortunately for the rest of us, I can only find it in the USA.  This leaves me with a huge problem!  Do I go back and claim everything with Dijon mustard to now paleo or let it stand as it is until the rest of the world catches up to America? 

The agony of this decision!

For the moment, until such an important decision is reached, let me just tell everyone in the great USA where I found this awesome condiments collection!  It’s called Thrive market.  Their website even enables you to shop by diet, and they cover keto, paleo and whole30!  How awesome is that?

I found these Dijon mustards advertised on the site at a highly reasonable price by the big names behind them suitable for paleo and whole30.

Jealous! Me? Not a bit! Grrrrrr!

Fellow Britains and adopted Maltesers, I searched and searched for similar, I really did, but, as yet, nada, zip. So we have to make do with paleo-ish recipes or using substitutions and hope these wonderful people explore the European market in the very near future instead.

Subbing mustard powder

One possibility of replacing Dijon mustard with a more paleo or whole30 version is to use plain yellow mustard powder.  Remove the Dijon mustard entirely and add 1 tsp of mustard powder.  If you wish it a little bit more mustardy, add another ½ tsp and try again. This will not taste exactly the same as using the Dijon mustard. Dijon is a lot creamier. However, what it will do is make a decent smothered chicken recipe in its own right for you to enjoy regardless of which diet you are on.

Paleo Creamy Mustard Smothered Chicken

I Recommend This For: Paleo Creamy Mustard Smothered Chicken

Paleo, paleo-ish, whole30

To remain compliant with strict paleo or whole30 rules, follow the suggestions above.  The only sticking point is with Dijon mustard, as all other ingredients are natural and wholesome. This recipe includes fennel, bell peppers, and mushrooms for various nutrients and vitamins and means the only requirement for a side dish is ease and taste. 

Courgette Noodles/Zoodles or Mashed Caulifower both work great with any main dish that has a great sauce like Paleo Creamy Mustard Smothered Chicken. They tend to be my go-to options for this situation. 

A recommendation for paleo and paleo-ish only is another variation I often like to do. I omit a formal side dish entirely. It gives me a ‘Mediterranean’ dinner feeling rather than an English dinner feeling. (Okay, that bit’s totally in my head, but it feels good to me, usually when the sun is shining and I feel ‘abroad’.) I go for a bread-type option instead, and, in this case, I think this would be the tastier dinner choice. Make the Keto Skillet Flatbread or the Low Net Carb Chia Bread. Present them in a breadbasket for ripping and dipping and make the best of that fantastic sauce.


Paleo Creamy Mustard Smothered Chicken is pretty low in net carbs at a mere 8g.  With a filling 363g serving that includes some healthy keto-friendly veggies as well, this is a great dinner choice for your diet.  As is so often the case for keto, the only consideration is getting the fat content up to a decent level.

For WomenFor Men
  • 17g net carbs
  • 23.7g net carbs
  • 95g protein
  • 120g protein
  • 117g fat
  • 152g fat
  • 1498 kcal
  • 1951 kcal
  • Breakfast, lunch and dinner are for both genders. Recommendations are guidelines only and are made based on the nutritional values of net carbs, protein, fat and calories for those wanting to lose a continuous, small and controlled amount of weight.

    For breakfast:

    • 2 eggs scrambled with 1 tsp butter
    • 2 rashers of bacon

    For lunch:

    For dinner:

    • Paleo Creamy Mustard Smothered Chicken

    For all the gentlemen only:

    Atkins’ Diet Revolution

    For the Atkins’ Diet Induction Phase, this is not a recipe you can use. So let me send you off to Zero Carb Simple Chicken Drumsticks instead. Still chicken, still delicious, zero carbs.

    For those of you on the ongoing weight loss, at only 11.7g of total carbs, this recipe will be available to those nearing the middle of their weight loss journey. The fat and protein content is relatively even, which is good news for Atkins’ dieters, so we concentrate on keeping the carb count low elsewhere.

    To do this, add Courgette Noodles/Zoodles to make a more complete dinner. Start your day with the Atkins’ classic, bacon and fried eggs, for almost zero in carbs and a whole lot of protein.  Make lunch easy with Low Carb Oven Roasted Lamb Meatballs and have some premade Tomato Twisted Tuna Burgers in the fridge for snacking.

    The whole day makes for about 22.1g of total carbs, and your protein is higher than your fat.

    And Here It Is: Paleo Creamy Mustard Smothered Chicken

    paleo creamy mustard smothered chicken in a large frying pan
    Paleo Creamy Mustard Smothered Chicken
    A thick tastebud satisfying sauce over juicy chicken that is also weight loss friendly – delicious!
    4 from 2 votes
    Prep Time 10 mins
    Cook Time 50 mins
    Total Time 1 hr
    Course Main Dish
    Cuisine Atkins’, Keto, Paleo, Paleo-ish
    Servings 2 people
    Calories 563 kcal


    • Large frying pan with a lid.


    • 2 medium chicken breasts
    • 50 g mushrooms (½ cup)
    • 75 g mixed bell peppers (½ cup)
    • 60 g fennel (¼ of a medium fennel)
    • 2 tbsp ghee
    • ½ cup coconut
    • ½ cup chicken stock
    • 2 cloves garlic
    • ½ tbsp Dijon mustard
    • ½ tbsp apple cider vinegar
    • 1 tsp dried rosemary
    • ½ tsp salt
    • ½ tsp black pepper


    • Pat dry each chicken breast and rub with the salt and pepper.
    • Melt the ghee in a large frying pan over a medium high heat. (I use number 6.)
    • When the ghee is hot, add the chicken, and cover. Fry 7 minutes.
    • Turn the chicken, recover and fry another 7 minutes.
    • Remove the chicken from the pan, set aside and cover.
    • Add the fennel and bell pepper and cook till soft, around 8 minutes.
    • Add the mushrooms and garlic. Fry till the mushrooms soften, about 2 minutes.
    • Add the chicken stock, coconut cream, vinegar, and rosemary. Stir everything together.
    • Turn the heat to low and return the chicken to the pan.
    • Cover and simmer for 20 minutes.


    Net Carbs: 8g


    Serving: 363gSodium: 952mgCalcium: 59mgVitamin C: 55mgVitamin A: 1928IUSugar: 6gFiber: 4gPotassium: 779mgCholesterol: 135mgCalories: 563kcalTrans Fat: 1gMonounsaturated Fat: 7gPolyunsaturated Fat: 2gSaturated Fat: 28gFat: 40gProtein: 41gCarbohydrates: 11.7gIron: 3mg
    Keyword bell pepper, chicken, coconut cream, dried herbs, fennel, garlic, mushroom
    Tried this recipe?Let us know how it was!

    A Little About Us: Alex, Carl, Isla, Taran

    The big day arrived!  Finally, Isla got her 6th birthday.

    Unfortunately, events did not go as planned. Carl and I had to think fast and do a quick chop and change when the event we had planned had to shut down at the last minute due to a quarantining.

    We had planned to go to a trampoline park after school, but the trampoline park had a last-minute shutdown – very last-minute. (I think parents everywhere are becoming very inventive in their last-minute kiddie surprises during this pandemic.) So we dropped the kids off at school and went off in search of a kids paddling pool.  The shop had only two left – phew! We grabbed one!

    We set it up in our recently renovated backyard along with bright pink balloons because all things must be purple, pink, pastel-coloured and preferably glittery. Red and orange have also recently made the acceptable colours category while black, brown, green and dark blue are yucky. Yellow, pale blue and white are in neither category and are, as such, unworthy of notice by a little princess.  The complications of life as a 6-year-old girl!

    The pool we bought turned out substantially larger than we thought it was going to be. And, we spent a very, very, very, very long time filling it up. Then, all done, we threw the pink balloons into the pool. 

    As a last flourish, we set up a tunnel with one of Isla’s previously opened presents from the morning, a den-making kit which she would have to wriggle through to get outside. We finished with 20 minutes to spare for a sitdown before the school ended.

    There were squeals of delight from both kids, and they played outside until the sun got blocked behind our neighbours’ apartment building.  Then we called a halt because, without direct sunlight to warm you, May in Malta is still just a bit too cold to be outside drenched in cold water.

    Comments welcome!

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