Dairy-Free (DF) Gluten-Free (GF) Keto Mains Paleo Recipes Whole30
Cayenne Roasted Quail (Keto, Paleo, Whole30, GFDF)
February 25, 2019
Cayenne roasted quail sliced on a plate.

During my healing journey, I had many reactions to food. As my gut healed the foods I would react to would change. At one point I was even reacting to beef. That was one of the hardest dietary restrictions I’ve suffered through. I wanted a burger or a ribeye steak so bad I would have sold my soul!

However, this does mean that we’ve experimented with different game meats. We still eat a lot of wild game bison, venison, elk, and turkey are regulars on our menu. Tonight we tried quail for the first time. Blake has been trying to bag quail for a couple years now on his regular hunting trips and these little buggers are elusive. When I stumbled across a stack of frozen quail at Sprouts I snapped them up immediately.

I wasn’t sure how to cook these tiny birds at first but I decided that a bird is a bird and I made them the same way I would make a Cornish game hen. I decided since I need to take it easy on black pepper too, that I’d add a little cayenne pepper and they turned out pretty tasty.

These would pair well with any veggie, check out my grilled fennel recipe. The naturally sweet grilled fennel goes fabulously with the spiciness of the cayenne pepper on the quail!

Cayenne roasted quail sliced on a plate.

Cayenne Roasted Quail

  • Author: Heather Cooan
  • Prep Time: 10
  • Cook Time: 30
  • Total Time: 40 minutes
  • Yield: 4 1x


Try something different for dinner tonight! Cayenne roasted quail is a great alternative to chicken.



  • Four cleaned quail
  • 1 tbs of extra virgin olive oil or your favorite oil
  • 1 tbs of salt
  • 1 tbs of cayenne pepper


  • Pre-heat oven to 350*.
  • Place the quail in a Pyrex baking dish.
  • Drizzle olive oil over quail.
  • Sprinkle salt and cayenne pepper over birds to taste.
  • Bake for 30 minutes.

  • Category: Mains
  • Method: Roasting
  • Cuisine: French

Keywords: cayenne roasted quail


About author

Heather Cooan

Heather is a marketing executive turned nutrition counselor, consultant, and educator. Heather is currently a Functional Diagnostic Nutrition Practitioner and Nutrition Therapy Practitioner candidate. Heather advocates for informed consent, bodily autonomy, and self-directed healthcare. She speaks and writes on nutrition and lifestyle interventions for improved health and wellness. Heather successfully avoided radiation and chemotherapy and healed her body of vulvar cancer utilizing a food-as-medicine approach combined with alternative and conventional interventions. Heather has also put two autoimmune diseases into remission (Hashimoto's and Lichen Sclerosus) and reversed estrogen dominance, insulin resistance, atherosclerosis, and fatty liver through diet and lifestyle change.

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There are 3 comments

  • […] like to serve this alongside dishes like roasted cayenne quail, low-carb meatloaf, and BBQ pork […]

  • […] Grilled BBQ chicken, grilled brats, or even steak. I also like to serve it with cornish game hens, quail, or roasted chicken […]

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