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    Home » Recipes

    Cayenne Roasted Quail (Keto, Paleo, Whole30, GFDF)

    Published: Feb 25, 2019 · Modified: Jun 16, 2021 by Heather Cooan · This post may contain affiliate links.

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    Cayenne roasted quail sliced on a plate.
    Cayenne roasted quail sliced on a plate.

    This post may contain affiliate links. Read the full disclosure here.

    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

    Try something different for dinner tonight! Cayenne roasted quail is a great alternative to chicken.
    Print Recipe Pin Recipe Rate Recipe
    Prep Time: 10 minutes
    Cook Time: 30 minutes
    Total Time: 40 minutes
    Course: Mains
    Cuisine: French
    Servings: 4 Servings
    Calories: 244kcal
    Author: Heather Cooan

    Ingredients

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

    Instructions

    • 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.

    Nutrition

    Calories: 244kcal | Carbohydrates: 1g | Protein: 22g | Fat: 17g | Saturated Fat: 4g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 7g | Cholesterol: 83mg | Sodium: 1802mg | Potassium: 261mg | Fiber: 1g | Sugar: 1g | Vitamin A: 785IU | Vitamin C: 8mg | Calcium: 17mg | Iron: 4mg
    Tried this recipe?Let us know how it was!
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    Heather Cooan - Nutrition Consulting, Counseling, and Education

    Hi, I'm Heather! I’m a Functional Nutrition Consultant and Educator helping women suffering with autoimmunity and cancer to take control of their health and their care through education, data-driven nutritional therapy, and strategic lifestyle design.

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