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Home » RECIPES » AIP

Roast Duck (Keto, Paleo, GFDF, AIP, Whole30)

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Modified: Jan 11, 2022 · Published: Jan 30, 2020 by Heather Cooan, MBA, ONC, FDNP, NTP · This post may contain affiliate links · Leave a Comment
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Have you ever had roast duck? This is one of my all time favorite dishes to make at home! It's so decadent and fatty. Duck sure beats chicken any day and it's a great way to change things up from the standard beef, chicken, and pork.

Duck has a very distinct flavor and if you're into crispy skin and cooking with rendered animal fat then duck is the perfect meal for you!

I love to save the extra skin that I trim off of the bird to roast later for a fatty and crispy snack. I also save all of the drippings for cooking. One duck will provide a significant amount of fat. I can usually get at least a cup out of a single duck and it's fantastic for roasting veggies!

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The only downside of roast duck is that there isn't a ton of meat on the bird. So if you are into large portions of meat, you might need to roast more than one bird at a time depending on how many hardcore carnivores you're feeding. Otherwise, I definitely recommend serving duck with several side dishes to make sure folks get enough to eat. My favorite sides to serve with duck are roasted or raw vegetables. You can do a nice salad or something like Crispy Bacon Brussels Sprouts, or Roasted Broccoli, Brussels Sprouts, and Onions. I've even served heartier sides like Garlic Mashed Cauliflower alongside roast duck.

Remember to be very careful to not let the fat burn you and let me know how this recipe works for you if you decide to give it a shot!

Recipe

Roast Duck (Keto, Paleo, GFDF, AIP, Whole30)

Heather Cooan
Duck is a delicious way to change things up. This fatty bird is a fantastic change of pace from the normal chicken dish!
5 from 5 votes
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Prep Time 15 minutes mins
Cook Time 2 hours hrs
Total Time 2 hours hrs 15 minutes mins
Course Mains
Cuisine French
Servings 8 Servings
Calories 1158 kcal

Ingredients
  

  • 1 5 - 6 Pound Duck
  • 3 Tbsp. Salt
  • 1 Tbsp. Chinese 5-Spice Powder
  • 1 Tbsp. Garlic Powder

Instructions
 

  • Rinse duck and pat dry. Remove neck and giblets and save. Remove excess fat from cavity and tail area and trim off a bit of flappy neck skin and save. Score duck skin with a sharp paring knife, making sure not to penetrate the meat.
  • Mix together salt, garlic powder, and 5-spice powder. Generously season the duck with the spice mixture. Place duck on a rack in roasting pan breast-side-up.
  • Heat oven to 350 degrees.
  • Roast duck for 2 hours, carefully pouring off fat and turning the duck over every 30 minutes. Duck is done when the internal temperature at the thickest part of the leg reads 165 degrees.

Notes

*For incredibly crispy skin refrigerate the seasoned duck overnight, uncovered and bring to room temperature prior to roasting.

Nutrition Facts

Calories:1158kcalCarbohydrates:2gProtein:33gFat:112gFiber:1g
Did You Make this Recipe?I'd love to see how it came out. Mention @HeatherCooan or tag #heathercooan!

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Heather Cooan - Functional Oncology Nutritionist

Hi, I'm Heather!

I'm an Integrative Metabolic Oncology Nutrition Consultant and lived experience mentor providing education, data-driven nutritional recommendations, and trauma-informed strategic environmental and lifestyle design for those living with cancer, autoimmunity, and complex chronic illness.

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