FREE 5-Ingredient Recipe EBook

  • Why You Need My Spatchcock Turkey Recipe
  • Ingredients & Substitutions
  • How To Spatchcock A Turkey
  • The Best Way To Cook It
  • How Long To Cook A Spatchcock Turkey?
  • My Cooking Tips
  • Serving Ideas
  • Spatchcock Turkey (Crispy, Juicy Recipe) Recipe card
  • Recipe Reviews

I started making spatchcock turkey sort of by accident, one year when I ran out of time to roast a whole Thanksgiving turkey . It works for my spatchcock chicken , so why not turkey, right? It turns out, I loved this method so much that I’m tempted to always cook my turkey this way. This recipe cooks a lot ( a lot! ) faster and more evenly than a whole bird, and the skin gets more crisp. And it’s easier than it sounds. Let me show you how to spatchcock a turkey, because this is about to become the star of your holiday table!

Why You Need My Spatchcock Turkey Recipe

Maya in the kitchen. - 1
  • Extra juicy with golden, super crispy skin – Spatchcocking a turkey makes it roast more evenly, so every bite is more juicy and tender (even the turkey breast). Plus, laying it flat gives you extra surface area and allows for higher heat, making the skin more crisp.
  • Loads of flavor – Butter! Garlic! Fresh herbs! Spices! These ingredients are simple, but they’ll make the most flavorful turkey you’ve ever had.
  • Much faster than other methods – My method cuts the cooking time to just 60-90 minutes, freeing up your precious oven space on the big day.
  • Easy to prep ahead – You can brine 2 days before (or even skip it — more on this in my spatchcocking steps below ) and spatchcock your turkey one day before, so it’s ready to pop in the oven when you’re set to cook. For smaller gatherings, though, I make air fryer turkey breast , Crock Pot turkey breast , or roasted turkey legs instead.
  • Perfect for the holidays – Of all my Thanksgiving recipes , this is definitely in my top 5! And every time I serve it, all my friends and family won’t stop talking about it.
Maya's signature. - 2 A juicy spatchcock turkey with crispy skin, on a serving platter with fresh herbs, lemon wedges, and cranberries. - 3

Ingredients & Substitutions

Here I explain the best ingredients for my spatchcocked turkey recipe, what each one does, and substitution options. For measurements, see the recipe card .

Turkey Brine:

  • Whole Turkey – Any size works, but you’ll need to thaw it first. I’ve got a chart for thawing times in my Thanksgiving turkey recipe post.
  • Kosher Salt – You could use sea salt, but it’s pricier, so I stick with kosher salt for this recipe since you need a lot. It’s key for making the turkey juicy!
  • Water

Compound Butter Under The Skin:

  • Butter – I love this grass-fed butter , but any unsalted butter will work.
  • Fresh Herbs – Sage, rosemary, and thyme are the most classic herbs for turkey. Any of my other compound butter variations will work, though.
  • Garlic – Crushing the cloves with a garlic press ( this one is my favorite ) brings out more flavor, but minced garlic or even 2 1/2 teaspoons of jarred minced garlic will do the trick.
  • Sea Salt & Black Pepper

Seasoning Over The Skin:

  • Olive Oil – To help the seasonings stick and make the skin more crisp. Avocado oil works, too. Just avoid low smoke point fats, like butter, since they’ll burn.
  • Spices – Paprika (or smoked paprika if you like), sea salt, and black pepper. Feel free to add other spices, or even my poultry seasoning if you like it extra herby.
A whole turkey on a plate, surrounded by labeled fresh herbs, garlic, butter, olive oil, and spices. - 4

How To Spatchcock A Turkey

I have step-by-step photos here to show you how to spatchcock your turkey, and the cooking steps in the next section. For full instructions with amounts and temperatures, see the recipe card .

You can actually cook my spatchcock turkey recipe without brining it, due to the flavorful compound butter under the skin and quick cooking, but I still recommend brining first for the juiciest result! If you decide to skip it, you can do a dry brine in the fridge overnight after spatchcocking and seasoning.

To brine, all you need is water, kosher salt, and a large stock pot (last year I got this one and love it). Pat dry after brining, then spatchcock like this:

  1. Cut out the spine. Place the turkey breast side down. Cut along the side of the backbone, then cut along the other side. (You can use the spine to make gravy later, or discard it.)
  2. Flip and flatten. Open the turkey up like a book with your hands, then flip it over. Press down firmly on the turkey breast with the palm of your hand, using your body weight. This will crack the breastbone and break the rib cage, letting the turkey lay flat.
Cutting away the spine from the turkey. - 5 A fully flattened spatchcocked turkey on a white cutting board. - 6 TIP: You'll need VERY sharp kitchen shears or an electric knife. - 7

TIP: You’ll need VERY sharp kitchen shears or an electric knife.

Since turkey bones are thicker and tougher than chicken, I recommend these heavy-duty shears or an electric knife to cut through them more easily.

The Best Way To Cook It

I have step-by-step photos here to help you visualize the seasoning and cooking steps. For full instructions with amounts and temperatures, see the recipe card .

Some people cook their spatchcocked turkey on the grill or smoker, but I prefer the classic oven method. Here is my favorite way to cook it:

  1. Make the compound butter. In a small bowl, mash the butter with the sage, rosemary, thyme, garlic, sea salt, and black pepper. Place the turkey on a sheet pan with a rack ( this is the set I use ).
  2. Season the turkey meat under the skin. Run your hands under the turkey skin to separate it (including the breast and legs), then place dollops of butter underneath. Press down on the skin to spread the butter evenly.
Compound butter mashed with a fork in a bowl. - 8 A spatchcocked turkey on a baking sheet with a rack, with compound butter spread under the skin. - 9
  1. Season over the skin. Drizzle or brush the turkey with the olive oil. Sprinkle with sea salt, paprika, and black pepper. You can tuck the wing tips under the back if you like, but it’s not as crucial as a regular roasted turkey.
  2. Roast in the oven. Pop your spatchcock turkey in the oven, and roast until it’s crispy and cooked through. See my timing below for perfect results!
  3. Let it rest. After removing from the oven, tent the turkey with aluminum foil, and let it rest to lock in the juices.
Turkey seasoned over the skin with paprika, sea salt, and pepper. - 10 Finished spatchcock turkey recipe with crispy skin. - 11

How Long To Cook A Spatchcock Turkey?

Spatchcock turkey cooking time varies depending on size and your oven, but my rule of thumb is about 6 minutes per pound, or anywhere from 60 to 180 minutes total. For example, a 14-pound turkey like mine was takes about 84 minutes.

I highly recommend inserting a probe thermometer into the thickest part of the breast, and it will beep when your turkey is done — no need to open the oven! A regular instant-read thermometer will work, though. The target internal temperature is 165 degrees F, but I usually take it out 5 degrees sooner, as the temp will rise while it rests.

My Cooking Tips - 12

My Cooking Tips

  • If you can, let your turkey come to room temperature before roasting. Let it rest on the counter for about 30 minutes. Bringing it to room temperature helps it cook more evenly, but if you’re pressed for time, you can skip this step.
  • Can you roast spatchcock turkey without a wire rack? Yes, but it’s better with one because it allows the heat to circulate, giving you crispy skin all over. This is the set I’ve used for years . It’s nonstick and large enough for a turkey! But if you need a last-minute alternative, you can use a regular rimmed sheet pan piled with large pieces of onion, celery, and/or carrots — they’ll elevate the turkey a bit like a rack.
  • If the skin is getting too dark, tent the top with foil. I usually check on the turkey every 10 minutes starting at the 45-minute mark to see if I need to cover it. Larger turkeys take longer to roast, so are more likely to need this step, while smaller ones usually don’t.
  • Carving is easier than a regular roasted turkey. Use a sharp knife or kitchen shears to separate the legs from the breast, cut the drumsticks from the thighs, and remove the wings. Then, slice the breast meat.
Turkey on a serving platter next to a bowl of cranberry sauce. - 13

Serving Ideas

Spatchcock turkey calls for all the same holiday dishes as a regular turkey! Here are my favorites to complete your meal:

  • Sauces – Sugar-free cranberry sauce (pictured above) is my most popular Thanksgiving recipe of all! But if you’re craving gravy to drizzle over everything, just strain the turkey drippings, simmer with butter and chicken broth, then whisk in a slurry of the broth mixed with cornstarch or gelatin to thicken. So good!
  • Sides – My healthy green bean casserole and sweet potato casserole are the classics I can’t live without. You can also mix it up with mashed cauliflower , smashed brussels sprouts , or roasted root vegetables (either mixed or individual ones like kohlrabi or turnips ).
  • Salads – My plan this year is either my Thanksgiving salad or fall salad . For December holidays, try my Christmas salad or winter salad .
  • Dessert – My crustless pumpkin pie is easier than making a crust! Or add buttery almond flour cookies or healthy oatmeal cookies for a little variety.

Ingredients

Tap underlined ingredients to see the ones I use.

Turkey Brine:

  • 2 gallons Water ▢
  • 2 1/2 cups Kosher salt ▢
  • 14 lb Whole turkey ▢

Compound Butter Under The Skin:

  • 1/2 cup Unsalted butter (softened) ▢
  • 1 tbsp Fresh sage (chopped finely) ▢
  • 1 tbsp Fresh rosemary (chopped finely) ▢
  • 1 tbsp Fresh thyme (leaves only) ▢
  • 5 cloves Garlic (pressed with a garlic press ) ▢
  • 3/4 tsp Sea salt ▢
  • 1/2 tsp Black pepper ▢

Seasoning On Top:

  • 1/4 cup Olive oil ▢
  • 1/2 tbsp Paprika ▢
  • 3/4 tsp Sea salt ▢
  • 1/2 tsp Black pepper ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

Brine:

  1. In a large stock pot large enough to fit the turkey, stir together 2 gallons (7.5 L) of water and 2 1/2 cups (128 g) kosher salt. Submerge the turkey in the brine. Refrigerate for up to 24 hours.
  2. Drain the water. Transfer the turkey to a large cutting board and dry well with paper towels.
  3. If possible, let the turkey rest at room temperature for 30 minutes before roasting. (This will ensure more even cooking.) You can still spatchcock and season it during this time.

Butterfly:

  1. Preheat the oven to 450 degrees F (232 degrees C). Place an extra large oven safe rack over an extra large baking sheet .
  2. Place the turkey breast side down. Use kitchen shears to cut away the spine. (You can discard it or use it to make gravy.)
  3. Use your hands to open up the turkey like a book, then flip it over, open side down. Use the heel of your hand to push down on the turkey breast, which will crush the breast bone and allow the turkey to lay flat.
  4. Transfer the butterflied turkey to the rack over the baking sheet, breast side up.

Season:

  1. In a small bowl, mash together the softened butter, sage, rosemary, thyme, crushed garlic, sea salt, and black pepper.
  2. Run your hands under the turkey skin on the breast and legs to separate it from the turkey meat underneath. Place dollops of compound butter all over underneath the skin and then press down over the skin to spread around.
  3. Drizzle or brush the olive oil over the turkey, over the skin. Sprinkle with sea salt, paprika, and black pepper. You can tuck the wing tips under the back if you like, but it’s not as crucial as a regular roasted turkey.

Roast:

  1. Place the spatchcock turkey in the oven and roast for 60 to 180 minutes (depending on turkey size), until cooked through. It will take about 6 minutes per pound of turkey. I recommend inserting a probe thermometer into the thickest part of the breast, so it will beep exactly when it’s done, but you can also check with a meat thermometer . 165 degrees is the target internal temperature, but for the juiciest turkey, aim for 160 degrees, and then cover in foil immediately after removing from the oven (temperature will continue to increase in the next step). If the skin starts to brown too much before it’s ready inside, cover it with foil and continue baking until done (I covered mine after 45 minutes ).
  2. After removing the turkey from the oven, cover it in foil and let it rest for 10-15 minutes to come up to 165-170 degrees before carving.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: ~6-8 ounces of cooked turkey meat

  • Tips: Check out my recipe tips above to help you get super juicy turkey with crispy (but not burnt) skin, and how to carve it easily.
  • Store: Keep leftover turkey in the fridge for up to 3-4 days.
  • Prep ahead: Brine and season up to 2-3 days in advance, then refrigerate until ready to roast. You can even leave it uncovered for 24 hours, which will make the skin more crispy when you roast!
  • Leftover ideas: Leftovers are great for sandwiches, soups , and salads . I especially love using them for my leftover turkey casserole and turkey soup .
  • Reheat: Warm in the oven at 350 degrees F. I recommend adding a little broth to the bottom of your baking dish and covering with foil, which will keep the meat juicy.
  • Freeze: Remove the meat from the bones, and store in the freezer for up to 3 months.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Spatchcock Turkey

Spatchcock turkey recipe pin - 14

Free Printable: Low Carb & Keto Food List

  • Want The Keto Cheat Sheet Printable PDF System?
  • The Basic Keto Meal Formula
  • Understanding Macros
  • Keto Food Swaps
  • Keto Food List
  • Electrolyte Basics
  • Keto Diet Types
  • Want The Keto Cheat Sheet Printable PDF System?
  • Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Keto Cheat Sheet System - printable pdf's and ebooks - 15

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

  1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
  2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
  3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
  4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
  5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
  6. Keto flu guide – Understand what it is and exactly how to avoid it.
  7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
  8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
  9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Pick A ProteinPick A VeggieAdd Fat
Beef Chicken Pork Eggs Lamb Turkey Fish Shellfish Protein powder VenisonCauliflower Broccoli Zucchini Leafy Greens Cucumbers Brussels Sprouts Cabbage Asparagus Radishes Bell Peppers Jicama CeleryButter Avocado Oil Cheese Bacon Avocado Lard Ghee Mayo Nuts MCT Oil

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Instead Of This…Eat This
PancakesAlmond flour pancakes or coconut flour pancakes
OatmealKeto oatmeal with hemp seeds
Cinnamon rollsFathead cinnamon rolls
CerealKeto nut granola
MuffinsAlmond flour muffins or coconut flour muffins
DonutsAlmond flour donuts
SconesAlmond flour scones
High-sugar smoothiesSmoothie with berries or avocado
Hash brownsCauliflower hash browns
Breakfast casseroleBreakfast casserole with no potatoes
Egg whitesWhole eggs
Turkey baconBacon
WafflesChaffles
Keto food swaps - breakfast - 16

Keto Swaps For Bread

Instead Of This…Eat This
BagelsFathead bagels
English muffinAlmond flour English muffin
White breadKeto white bread
Multigrain breadCoconut flour bread with seeds
Tortillas for wrapsCoconut flour tortillas
Corn taco shellsCheddar cheese taco shells
Burger bunsOopsie rolls , portobello mushroom caps
BreadsticksCauliflower breadsticks
BiscuitsAlmond flour biscuits
CornbreadAlmond flour cornbread
CroutonsParmesan crisps
RiceCauliflower rice , konjac rice
Keto food swaps - bread and grains - 17

Keto Swaps For Meals & Side Dishes

Instead Of This…Eat This
Breaded wingsCrispy air fryer wings (unbreaded)
Low-fat meat & poultryHigh-fat cuts, or cook low-fat cuts with fat
Mashed potatoesMashed cauliflower
Roasted potatoesRoasted or fried radishes
TacosTaco salad
PizzaFathead crust , chicken crust , or cauliflower crust pizza
LasagnaEggplant lasagna
Potato saladCauliflower “potato” salad
French friesJicama , rutabaga , or zucchini fries
Tater totsCauliflower tots
WrapsLettuce wraps , almond flour tortillas
SushiNaruto-style or homemade rice-free sushi
Breaded chicken or fishBreaded cuts with almond flour or pork rinds
SpaghettiZoodles , spaghetti squash , shirataki noodles, kelp noodles
Keto food swaps - meals and sides - 18

Keto Swaps For Snacks & Sauces

Instead Of This…Eat This
NachosCheese crisps
High-sugar fruitBerries & other keto fruits
CrackersAlmond flour crackers
HummusCauliflower hummus
Soft pretzelsFathead pretzels
PopcornPuffed cheese
Granola barsGrain-free granola bars
JamSugar-free berry chia jam
Sweet fruity yogurtFull-fat plain Greek yogurt with berries
Sweet salad dressingRanch , blue cheese , or plain vinaigrette
KetchupMustard and/or sugar-free ketchup
BBQ sauceSugar-free BBQ sauce
Sweetened peanut butterNatural, sugar-free nut butters
Light mayoAvocado oil mayo
Maple syrupSugar-free, maple flavored syrup
Potato chipsZucchini chips , pepperoni chips , pork rinds
Keto food swaps - snacks and sauces - 19

Keto Swaps For Cooking & Baking

Instead Of This…Eat This
SugarMonk fruit or allulose
Powdered sugarPowdered monk fruit or allulose
White flourAlmond or Coconut flour (use in tested recipes)
Making baked goods soft/chewyXanthan gum, flax seed meal, psyllium husk powder
BreadcrumbsPork rinds or almond flour
MargarineButter, coconut oil, or ghee
Vegetable oilOlive or avocado oil
BananasBanana extract
Chocolate chipsSugar-free chocolate chips
Cornstarch or flour rouxXanthan gum or gelatin powder (used at the end)
Simple syrupDissolve monk fruit allulose blend in water over heat
Keto food swaps - baking and cooking - 20

Keto Swaps For Drinks

Instead Of This…Eat This
LemonadeWater with lemon
SodaFlavored sparkling water
MilkAlmond milk, coconut milk, heavy cream
LatteButter coffee
Coffee creamerHeavy cream
Sweet wineDry wine
BeerUltra light beer
Mixed drinksHard liquor with soda + lemon

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto food swaps - drinks - 21

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Keto foods to eat and avoid summary - 22

Foods To Eat On Keto

  • Leafy greens – Such as spinach, chard, and lettuce.
  • Above-ground veggies – Such as peppers, zucchini, and cauliflower.
  • Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
  • Natural meats – Such as beef, lamb, and pork.
  • Berries – Such as raspberries, blackberries, and strawberries.
  • Avocados
  • Unsweetened nut milks – Such as almond milk and coconut milk.
  • Almond flour and coconut flour
  • Eggs
  • Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

  • White flour & sugar
  • Rice & grains – Such as barley, wheat, and corn.
  • Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
  • Cereal
  • Processed food – Such as granola bars, candy
  • Most fruit – Such as apples, bananas, and grapes
  • Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
  • Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
  • Starchy veggies – Such as peas, carrots, and beets.
  • Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Keto Cheat Sheet System - printable pdf's and ebooks - 23

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

SodiumMagnesiumPotassium
Bone broth Boullion cubes Bacon Salted nuts PicklesSeaweed Seeds Nuts Avocado Leafy greensPotassium chloride Avocado Bone broth Spinach Broccoli Mushrooms Beef Pork

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

  • Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
  • Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
  • Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
  • Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

  1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
  2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
  3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
  4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
  5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
  6. Keto flu guide – Understand what it is and exactly how to avoid it.
  7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
  8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
  9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.
Keto Cheat Sheet System - printable pdf's and ebooks - 24

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Spatchcock Turkey (Crispy, Juicy Recipe)

Spatchcock turkey on a serving platter. - 25

Let me show you how to spatchcock a turkey, with juicy meat & crispy skin! My easy spatchcock turkey recipe cooks in less than half the time.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/spatchcock-turkey/

Spatchcock Turkey - 26 Spatchcock Turkey - 27 Spatchcock Turkey - 28 Spatchcock Turkey - 29 Spatchcock Turkey - 30

Ingredients

Turkey Brine:

  • 2 gallons Water
  • 2 1/2 cups Kosher salt
  • 14 lb Whole turkey

Compound Butter Under The Skin:

  • 1/2 cup Unsalted butter (softened)
  • 1 tbsp Fresh sage (chopped finely)
  • 1 tbsp Fresh rosemary (chopped finely)
  • 1 tbsp Fresh thyme (leaves only)
  • 5 cloves Garlic (pressed with a garlic press )
  • 3/4 tsp Sea salt
  • 1/2 tsp Black pepper

Seasoning On Top:

  • 1/4 cup Olive oil
  • 1/2 tbsp Paprika
  • 3/4 tsp Sea salt
  • 1/2 tsp Black pepper

Instructions

Brine:

  1. In a large stock pot large enough to fit the turkey, stir together 2 gallons (7.5 L) of water and 2 1/2 cups (128 g) kosher salt. Submerge the turkey in the brine. Refrigerate for up to 24 hours.
  2. Drain the water. Transfer the turkey to a large cutting board and dry well with paper towels.
  3. If possible, let the turkey rest at room temperature for 30 minutes before roasting. (This will ensure more even cooking.) You can still spatchcock and season it during this time.

Butterfly:

  1. Preheat the oven to 450 degrees F (232 degrees C). Place an extra large oven safe rack over an extra large baking sheet .
  2. Place the turkey breast side down. Use kitchen shears to cut away the spine. (You can discard it or use it to make gravy.)
  3. Use your hands to open up the turkey like a book, then flip it over, open side down. Use the heel of your hand to push down on the turkey breast, which will crush the breast bone and allow the turkey to lay flat.
  4. Transfer the butterflied turkey to the rack over the baking sheet, breast side up.

Season:

  1. In a small bowl, mash together the softened butter, sage, rosemary, thyme, crushed garlic, sea salt, and black pepper.
  2. Run your hands under the turkey skin on the breast and legs to separate it from the turkey meat underneath. Place dollops of compound butter all over underneath the skin and then press down over the skin to spread around.
  3. Drizzle or brush the olive oil over the turkey, over the skin. Sprinkle with sea salt, paprika, and black pepper. You can tuck the wing tips under the back if you like, but it’s not as crucial as a regular roasted turkey.

Roast:

  1. Place the spatchcock turkey in the oven and roast for 60 to 180 minutes (depending on turkey size), until cooked through. It will take about 6 minutes per pound of turkey. I recommend inserting a probe thermometer into the thickest part of the breast, so it will beep exactly when it’s done, but you can also check with a meat thermometer . 165 degrees is the target internal temperature, but for the juiciest turkey, aim for 160 degrees, and then cover in foil immediately after removing from the oven (temperature will continue to increase in the next step). If the skin starts to brown too much before it’s ready inside, cover it with foil and continue baking until done (I covered mine after 45 minutes ).
  2. After removing the turkey from the oven, cover it in foil and let it rest for 10-15 minutes to come up to 165-170 degrees before carving.

Maya’s Recipe Notes

Serving size: ~6-8 ounces of cooked turkey meat

  • Tips: Check out my recipe tips above to help you get super juicy turkey with crispy (but not burnt) skin, and how to carve it easily.
  • Store: Keep leftover turkey in the fridge for up to 3-4 days.
  • Prep ahead: Brine and season up to 2-3 days in advance, then refrigerate until ready to roast. You can even leave it uncovered for 24 hours, which will make the skin more crispy when you roast!
  • Leftover ideas: Leftovers are great for sandwiches, soups , and salads . I especially love using them for my leftover turkey casserole and turkey soup .
  • Reheat: Warm in the oven at 350 degrees F. I recommend adding a little broth to the bottom of your baking dish and covering with foil, which will keep the meat juicy.
  • Freeze: Remove the meat from the bones, and store in the freezer for up to 3 months.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

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