🍗 High Protein KFC Fake Out Bowl (Low Calorie Comfort Food)

If you saw me on NBC CT Live for Episode #8, you already know… this one is a GAME CHANGER.

This KFC Fake Out Takeout Bowl gives you all the comfort of the original…
but with way better macros, more protein, and less heaviness 💪

It’s:

• Creamy
• Savory
• Filling
• High protein
• And made with simple swaps that actually make a difference

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🌿 The Star Ingredient: Hearts of Palm

The real secret here? Palmini hearts of palm mash 👏

Why I love it:

• Low in carbs and calories
• High in fiber → helps with fullness + digestion
• Packed with potassium + antioxidants
• Adds creamy texture and volume without heaviness
• Perfect base for high protein meals

👉 This is what lets you enjoy a comfort bowl like this… without overdoing it

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🛒 Ingredients (Makes 2 servings)

• 1 packet mashed Palmini hearts of palm
• 1 cup mashed potatoes (salt & pepper only)
• 2 tbsp roasted garlic
• 1/2 cup Kraft fat free cheddar cheese
• 1/2 cup canned corn (no salt added)
• 1/4 cup unsweetened almond milk
• 1 cup homemade gravy
  • (low sodium chicken broth, chicken seasoning, cornstarch, salt & pepper)
• 1.5 cups chopped blackened chicken
  (or rotisserie/chicken of choice — my blackened chicken recipe is on my site!)

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👩‍🍳 How to Make

1️⃣ Make the gravy
In a small saucepan, bring chicken broth to a low boil. Slowly add a cornstarch slurry (equal parts cornstarch + water) until thickened. Season with salt, pepper, and chicken seasoning.

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2️⃣ Prepare mashed potatoes
Boil and mash potatoes, seasoning with salt and pepper.

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3️⃣ Make the Palmini mash mixture
In a saucepan, combine:

• Mashed potatoes
• Palmini mash
• Roasted garlic
• Fat free cheddar
• Almond milk

Mix until fully combined, creamy, and melted.

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4️⃣ Assemble your bowl

• Start with the Palmini mash mixture
• Add gravy
• Top with corn and chicken
• Sprinkle more cheese
• Finish with more gravy

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💪 Macros (Per Serving)

• Calories: ~405
• Protein: ~44g

👉 High protein + balanced comfort = full and satisfied without overdoing it

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🔍 Why This Recipe Works

🍗 High Protein Chicken

• Supports muscle building + recovery
• Keeps you full longer
• Helps maintain weight loss

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🌿 Palmini Hearts of Palm

• Adds volume without calories
• Helps you feel satisfied
• Supports digestion with fiber

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🧄 Roasted Garlic

• Anti-inflammatory benefits
• Adds rich, deep flavor

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🧀 Fat Free Cheese

• Creaminess without extra fat
• Boosts protein while keeping calories lower

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🥔 Mashed Potatoes

• Adds comfort + balance
• Great source of carbs for energy

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🌽 Corn

• Adds texture and natural sweetness
• Contains fiber + nutrients

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🥛 Almond Milk

• Keeps things creamy without extra calories

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🍲 Homemade Gravy

• Flavor-packed but controlled sodium
• No heavy store-bought additives

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🍽️ At Home vs Fast Food Version

🏠 This Bowl:

• ~405 calories
• ~44g protein

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🍗 Traditional Fast Food Bowl:

• 700–900+ calories
• ~20–25g protein

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💥 The Difference

👉 You’re getting:

• Almost double the protein
• 300–500+ fewer calories
• More volume + better ingredients

👉 Meaning:

• More filling
• Better for fat loss
• Easier to maintain your results

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💡 Pro Tips

• Add extra chicken for even more protein
• Use egg whites in mash for an extra boost
• Swap corn for green beans for lower carbs
• Make extra for meal prep

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🥣 Final Thoughts

This is one of those meals that proves you can still enjoy comfort food while working toward your goals.

It’s creamy, satisfying, high in protein, and built to help you:

• Lose weight
• Maintain your results
• Build strength