5.0 from 18 votes
Keto Chicken Parmesan
Keto Chicken Parmesan is crispy coated chicken topped with marinara and mozzarella cheese.
Prep Time
20 mins
Cook Time
20 mins
Servings: 4 servings
Calories: 412 kcal
Course:
Main Course
Cuisine:
Italian
Ingredients
- 1 ½ lbs boneless skinless chicken breasts or tenderloins
- 1 large egg
- 1 tablespoon cream
COATING:
- 1 cup crushed pork rinds
- 1/2 /2 cup grated Parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon Italian seasonings
- 1/2 /2 teaspoon salt
- 1/2 /2 crushed red pepper (optional)
- 1 tablespoon ghee, avocado, or olive oil
- 1 cup marinara sauce (see note)
- 3/4 /4 cup shredded Mozzarella cheese
Instructions
- Preheat oven to the broil setting.
- If chicken breasts are thick, slice lengthwise. You want a thin breast or tenderloin. You can also pound them thin.
- In a medium bowl, combine the egg and cream.
- In a separate bowl, combine the pork rinds, Parmesan cheese, garlic powder, Italian seasonings, salt, and crushed red pepper if using. Whisk together.
- Dip each piece of chicken in the egg mixture and then in the pork rind mixture until well coated.
- In a large skillet, heat the ghee or oil over medium high heat. Place chicken evenly in pan and cook for 3-5 minutes per side until coating is golden brown and until chicken is no longer pink.
- Transfer chicken to a baking sheet and top with marinara sauce. Sprinkle with the mozzarella cheese.
- Broil until cheese is melted and bubbly. Remove and serve.
Cup of Yum
Notes
- The type of marinara sauce does matter. Marinara sauce can be sugary so make sure you find a low sugar one like Rao's.
Nutrition Information
Serving
1g
Calories
412kcal
(21%)
Carbohydrates
6g
(2%)
Protein
50g
(100%)
Fat
20g
(31%)
Saturated Fat
10g
(50%)
Polyunsaturated Fat
1g
Monounsaturated Fat
5g
Trans Fat
0.02g
Cholesterol
157mg
(52%)
Sodium
1259mg
(52%)
Potassium
870mg
(25%)
Fiber
1g
(4%)
Sugar
3g
(6%)
Vitamin A
638IU
(13%)
Vitamin C
7mg
(8%)
Calcium
247mg
(25%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 412
% Daily Value*
| Serving | 1g | |
| Calories | 412kcal | 21% |
| Carbohydrates | 6g | 2% |
| Protein | 50g | 100% |
| Fat | 20g | 31% |
| Saturated Fat | 10g | 50% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Trans Fat | 0.02g | 1% |
| Cholesterol | 157mg | 52% |
| Sodium | 1259mg | 52% |
| Potassium | 870mg | 19% |
| Fiber | 1g | 4% |
| Sugar | 3g | 6% |
| Vitamin A | 638IU | 13% |
| Vitamin C | 7mg | 8% |
| Calcium | 247mg | 25% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.