AIP Dairy-Free (DF) Gluten-Free (GF) Keto Low-Iron Mains Paleo Recipes Whole30
Garlic Rosemary Cornish Game Hens (AIP, Keto, Paleo, Whole30, GFDF)
December 27, 2019
Image Credit: Flickr

Have you ever had cornish game hens? They’re awesome!

I totally get it. After a long day at the office…maybe a Monday…the last thing you want to do is make a full dinner. Lucky for us we have lots of options.

The hardest part about eating well without a ton of prep and ingredients to keep track of or complex recipes to follow is getting enough variety. At least, that’s what I have experienced. I just plain get bored after a while. I end up slipping into a rut and making the same things over and over again.

So if you’re looking for a super simple dinner for a hectic weeknight that’s not the same old burger or crockpot meal, I highly recommend you try cornish game hens. Just dress ’em and pop ’em in the oven when you get home from work and they’re ready to enjoy in an hour or so. Easy peasy!

If you’ve never had these little guys, they taste like chicken just in a smaller single serving size. Crispy skin and all! You can use any recipe you would use for a whole roaster just on a smaller scale.

These cornish game hens are so simple, just season and toss in the oven. Whip up a simple veggies side dish or a big salad and you’re good to go. Dinner is served!

I love to serve these with a roasted veggie that I can toss in the oven at the same time as the game hens. Roasted Broccoli, Brussels Sprouts, and Onions or Crispy Bacon Brussels Sprouts are great options. If you’re feeling a bit more ambitious, you could always serve these with something like Garlic Mashed Cauliflower.

Image Credit: Flickr

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If you decide to make these, let me know how you chose to season them and how they turned out!

Garlic Rosemary Cornish Game Hens

Garlic Rosemary Cornish Game Hens

  • Author: Heather Cooan
  • Prep Time: 15 Minutes
  • Cook Time: 60 Minutes
  • Total Time: 1 hour 15 minutes
  • Yield: 2 1x
  • Diet: Gluten Free


Cornish game hens are a much faster way to enjoy a whole roast chicken. This recipe is great for hectic week nights when you can’t be bothered.



  • 2 Cornish Game Hens, Thawed
  • Tone’s Rosemary Garlic Seasoning
  • Emeril’s Original Essence Seasoning
  • 3 Tbsp. Olive Oil


  • Preheat oven to 350 degrees.
  • inse game hens with cold water and pat dry. Rub each game hen with 1.5 tablespoon of the olive oil. Lightly season hens with seasoning blends.
  • Bake hens for 1 hour.
  • Bast hens with juices from pan and let rest for 5 minutes before serving.


For AIP, just season with salt, garlic, and rosemary.

  • Category: Mains
  • Method: Roasted
  • Cuisine: British

Keywords: cornish game hens


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 2 comments

  • […] pork, lamb, and ham into your weekly routine. You can also experiment with game fowl like Cornish hen, quail, and pheasant. If you’ve never been a fan of fish, try a different variety. Some people […]

  • […] especially grilled. 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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