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Chicken Skin Tacos
A Ketogenic Diet for Treatment-Resistant Depression
Clean and jerk 1-1-1-1-1-1-1 reps
Crunchy roasted chicken skins used as taco shells and filled with savory toppings and a creamy avocado-lime sauce.
Randomized controlled trial of ketogenic therapy for treatment-resistant depression
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Ingredients
For the Crispy Chicken Skins (Taco Shells):
Skins from 6–8 chicken thighs or breasts (raw, trimmed clean)
Salt & black pepper
½ tsp smoked paprika
Optional: pinch of garlic powder
For the Filling:
1 cup cooked, shredded chicken (thigh meat preferred)
½ tsp cumin
½ tsp chili powder
1 Tbsp butter (for reheating)
For the Avocado Crema:
1 ripe avocado
2 Tbsp sour cream or full-fat Greek yogurt
1 Tbsp lime juice
Salt to taste
Optional: 1 tsp olive oil (added off heat for richness)
Optional Toppings:
Shredded lettuce or cabbage
Diced red onion
Cilantro or jalapeño slices
Macronutrients
(per 2 tacos, makes 4 servings)
Protein: 18g
Fat: 18g
Carbs: 4g
Preparation
Preheat oven to 400°F (200°C). Stretch chicken skins flat on a parchment-lined baking sheet. Season with salt, pepper, paprika, and garlic powder. Cover with a second sheet of parchment and place another baking tray on top to keep flat.
Bake for 30–35 minutes until golden and crisp. Remove and let cool.
In a skillet over medium heat, melt butter. Add shredded chicken with cumin and chili powder. Cook for 3–4 minutes until heated and coated in seasoning. Set aside.
In a small bowl, mash avocado with sour cream, lime juice, and salt until smooth. Drizzle in olive oil (if using) and stir. Adjust salt and lime to taste.
Carefully use chicken skins as taco “shells.” Fill with warm chicken, a spoonful of avocado crema, and optional toppings like lettuce, onion, or cilantro.
This randomized controlled trial studied whether a ketogenic diet could improve symptoms in adults with treatment-resistant depression. Eighty-eight participants were assigned to either a ketogenic diet or a control diet designed to appear equally credible and supported with the same level of coaching. Both groups experienced substantial improvements, but those following the ketogenic diet had a modest additional reduction in depression scores after six weeks. The benefit was most apparent in participants with more severe depression, although differences in anxiety, cognition, quality of life, and other secondary outcomes were generally not significant.
The study adds to evidence of metabolic therapies improving psychiatric disorders, but it also highlights the challenges of translating ketogenic therapy into routine practice. Most participants discontinued the diet once intensive support ended, and the antidepressant effect was relatively modest. Even so, as the first randomized controlled trial of its kind, the findings provide important clinical evidence supporting ketogenic diets as an adjunctive treatment for severe depression.
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