Low Carb Chicken Parmesan
User Reviews
4.7
36 reviews
Excellent
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Prep Time
10 mins
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Cook Time
10 mins
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Total Time
25 mins
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Servings
4 serves
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Calories
643 kcal
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Course
Main Course, Dinner
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Cuisine
American
Low Carb Chicken Parmesan
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Oven Baked Low Carb Chicken Parmesan tastes just like a classic Parmigiana without the carb-loaded guilt. Simple to make with a crispy Keto coating, you'll be adding this Chicken Parmesan recipe back into your Keto diet! Smothered in a rich homemade tomato sauce and melted mozzarella cheese.
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Ingredients
CHICKEN:
- 1 pound chicken breasts 2 large breasts
- 1 teaspoon Italian seasoning
- ½ teaspoon onion powder
- 1 pinch salt to season
EGG WASH:
- 2 eggs
- 1 clove garlic minced
- ½ teaspoon Italian seasoning
- 1 pinch salt to taste
- 1 pinch cracked pepper to taste
COATING:
- 1 cup Parmesan Cheese fresh grated
- ½ cup almond flour not almond meal
TO COOK:
- 2 tablespoons olive oil
- 1 tablespoon butter
TOPPING:
- 26 ounces marinara sauce see notes to make from scratch
- 8 ounces shredded Mozzarella cheese fresh
- 1 pinch red pepper flakes crushed, optional
- 2 tablespoons fresh basil or parsley
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Instructions
CHICKEN:
- Slice each chicken breast in half horizontally to make 4 fillets. Generously season with Italian seasoning, onion powder, salt and pepper. Set aside.
EGG WASH:
- In a shallow bowl, whisk together eggs, garlic and Italian seasoning. Season with a pinch of salt and pepper. Place chicken in the egg wash and set aside to let marinate.*
COATING:
- Combine the parmesan cheese and almond flour in a separate shallow bowl.
TO COOK:
- 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.
- 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!
- Once the coating is crispy, golden and set, flip and continue frying on other side until golden and cooked through.
- Repeat with remaining chicken breast.
- 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.
- 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.
- 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.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.
- AIR FRYER METHOD:
- You CAN totally air fry your chicken!
- TO MAKE YOUR OWN SAUCE:
- SERVE
- Serve with our popular buttery cauliflower mash for the ultimate low carb meal!
- Preheat your air fryer to 400°F (200°C).
- Spray crumbed chicken all over with olive oil spray.
- Place two chicken breasts in air fryer basket in a single layer. Cook for 7 minutes.
- Flip the chicken breasts over. Top with marinara sauce and mozzarella cheese. Air fry for a further 3-4 minutes or until chicken reaches an internal temperature of 165°F (74°C), and cheese has melted.
- Set aside and repeat with remaining chicken breasts.
- 1 tablespoon olive oil
- 1 large onion chopped
- 2 teaspoons minced garlic
- 14 ounces (400 g) tomato puree (Passata)
- Salt and pepper to taste
- 1 teaspoon dried Italian herbs
- 1 teaspoon sugar substitute (optional)
- Red chili flakes
- Heat oil in a medium-sized pot. Fry onion until transparent (about 3 minutes), then add the garlic until fragrant (about 30 seconds).
- Add the tomato puree, salt and pepper to taste, Italian herbs, sugar substitute and a pinch of red chili flakes. Cover with lid to simmer for about 8 minutes, or until sauce has thickened slightly. Taste test and adjust salt and pepper, if needed.
Nutrition Information
Show Details
Calories
643kcal
(32%)
Carbohydrates
16g
(5%)
Protein
54g
(108%)
Fat
42g
(65%)
Saturated Fat
16g
(80%)
Polyunsaturated Fat
3g
Monounsaturated Fat
13g
Trans Fat
0.1g
Cholesterol
224mg
(75%)
Sodium
1.835mg
(0%)
Potassium
1.083mg
(0%)
Fiber
5g
(20%)
Sugar
8g
(16%)
Vitamin A
1.69IU
(0%)
Vitamin C
15mg
(17%)
Calcium
673mg
(67%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 4serves
Amount Per Serving
Calories 643 kcal
% Daily Value*
| Calories | 643kcal | 32% |
| Carbohydrates | 16g | 5% |
| Protein | 54g | 108% |
| Fat | 42g | 65% |
| Saturated Fat | 16g | 80% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 13g | 65% |
| Trans Fat | 0.1g | 5% |
| Cholesterol | 224mg | 75% |
| Sodium | 1.835mg | 0% |
| Potassium | 1.083mg | 0% |
| Fiber | 5g | 20% |
| Sugar | 8g | 16% |
| Vitamin A | 1.69IU | 0% |
| Vitamin C | 15mg | 17% |
| Calcium | 673mg | 67% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.7
36 reviews
Excellent
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