Low Carb Chicken Parmesan (Keto)

Low Carb Chicken Parmesan (Keto)

Yields: 4

Prep: 10 min

Cook: 15 min

Total: 25 min


Low Carb Chicken Parmesan with a crispy Keto coating tastes just like a classic Parmigiana without the carb-loaded guilt!

Smothered in a rich homemade tomato sauce and melted mozzarella cheese, there’s no doubt you’ll be adding this Low Carb Chicken Parmesan recipe back into your Keto diet!


Ingredients:

  • Chicken
  • 1 pound 500g chicken breasts, (2 large breasts)
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon onion powder
  • Salt and pepper, to season

EGG WASH:

  • 2 eggs
  • 1 clove garlic, minced
  • 1/2 teaspoon Italian seasoning
  • Salt and pepper, to taste

COATING:

  • 1 cup fresh grated parmesan cheese
  • 1/2 cup almond flour, (not almond meal)

TO COOK:

  • 2 tablespoons olive oil
  • 1 tablespoon butter

TOPPING:

  • 26 oz (750g) marinara sauce
  • 8 oz (250g) fresh shredded mozzarella cheese
  • Pinch crushed red pepper flakes, OPTIONAL
  • 2 tablespoons freshly chopped basil or parsley


Directions:

CHICKEN:

  1. Slice each chicken breast in half horizontally to make 4 fillets. Generously season with Italian seasoning, onion powder, salt and pepper. Set aside.

COATING:

  1. Slice each chicken breast in half horizontally to make 4 fillets. Generously season with Italian seasoning, onion powder, salt and pepper. Set aside.

TO COOK:

  1. Using a fork or tongs, pick up one of the chicken breast pieces and allow excess egg wash to drip off. Dredge in the Parmesan mixture, pressing chicken lightly into the coating with the back of the fork, then turn and repeat. Shake off excess coating and repeat with remaining chicken pieces.

  2. Heat oil and butter in a large NON-STICK skillet or frying pan over medium-high heat. Fry 2 chicken pieces at a time UNTOUCHED for (about 4 minutes). Do not move chicken around as the coating may peel off of the surface of the chicken before it gets a chance to stick!

  3. Once the coating is crispy, golden and set, flip and continue frying on other side until golden and cooked through.

  4. Repeat with remaining chicken breast.

  5. Arrange oven rack to the middle of your oven. Preheat oven broiler (grill) to 400°F (200°C). Lightly grease a baking dish with non stick cooking oil spray.

  6. Spread half of the marinara over the base of a lightly greased baking dish. Sprinkle with red chili flakes (if using) and arrange chicken over the sauce in a single layer. Spread remaining sauce over each chicken breast.

  7. Top with the mozzarella and Parmesan cheese. Broil (or grill) for 5-10 minutes, or until cheese is bubbling and melted and the chicken is completely cooked through.

  8. Sprinkle with chopped basil or parsley to serve.

Notes:

TIPS:

To check if your chicken is golden on the underside, give it a gentle push with a spatula after 3 minutes of cooking. If it moves or slides in the grease, use nonstick tongs to lift a corner of the breast to check. If golden, flip and repeat.

TO MAKE AHEAD:

*If time allows, marinate chicken overnight in the egg wash for a deeper flavour. Cover with wrap and refrigerate, then take it out at least 15 minutes before cooking to help get the chill out.

Keto Chicken Parm

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