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Low Carb Chicken Parmesan

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.

Prep Time
10 mins
Cook Time
10 mins
Total Time
25 mins
Servings: 4 serves
Calories: 643 kcal
Course: Main Course , Dinner
Cuisine: American

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

Instructions

CHICKEN:
    Cup of Yum
  1. 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:
  1. 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:
  1. Combine the parmesan cheese and almond flour in a separate shallow bowl.
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.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

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

% 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.