Keto Chicken Parmesan: A Low-Carb Italian Delight
Indulge in the mouthwatering world of Keto Chicken Parmesan, where Italian flavors meet low-carb brilliance. This recipe transforms tender chicken breasts into crispy, cheesy, and saucy perfection, all while keeping your carb count in check. Savor the flavors of Italy while staying true to your keto goals.
Equipment
- Meat Mallet or Rolling Pin - For pounding the chicken breasts to an even thickness.
- Shallow Bowls - You'll need at least two shallow bowls for coating the chicken: one for the whisked eggs and another for the almond flour and Parmesan mixture.
- Oven-Safe Skillet - A large, oven-safe skillet is essential for searing the chicken on the stovetop and then transferring it to the oven for baking.
- Whisk - For whisking the eggs.
- Oven - To bake the chicken after searing it.
- Kitchen Tongs - To flip and handle the chicken while cooking.
- Spatula - For serving the chicken and making it easier to transfer to the oven.
Ingredients
- 4 boneless - skinless chicken breasts
- Salt and black pepper to taste
- 1 Cup almond flour
- 1 Cup grated parmesan cheese
- 2 large eggs
- ½ cup marinara sauce - sugar-free or low-carb
- 1 ½ cups shredded mozzarella cheese
- ¼ cup fresh basil leaves - chopped
- 2 tablespoons olive oil
- ½ teaspoon dried oregano
- ½ teaspoon garlic powder
- ¼ teaspoon red pepper flakes - optional, for a hint of heat
- Cooking spray or parchment paper - for baking
Instructions
Preheat the oven:
- Preheat your oven to 375°f (190°c).
Prepare the chicken:
- Place each chicken breast between two sheets of plastic wrap or parchment paper. Use a meat mallet or rolling pin to pound the chicken to an even 1/2-inch thickness. Season both sides with salt and black pepper.
Prepare coating:
- In a shallow bowl, combine almond flour, grated parmesan cheese, dried oregano, garlic powder, and red pepper flakes (if using). mix well.
- coat the chicken: in another bowl, whisk the eggs. dip each chicken breast into the whisked eggs, allowing any excess to drip off. then coat the chicken with the almond flour and parmesan mixture, pressing the coating firmly onto the chicken.
Cook the chicken:
- Heat olive oil in a large, oven-safe skillet over medium-high heat. once the oil is hot, add the chicken breasts and cook for about 2-3 minutes on each side until they turn golden brown.
- add marinara and cheese: spoon a tablespoon of marinara sauce over each chicken breast, followed by a generous sprinkle of mozzarella cheese.
Bake:
- Transfer the skillet to the preheated oven and bake for about 15-20 minutes, or until the chicken is cooked through, and the cheese is bubbly and slightly browned.
Garnish and serve:
- Remove the skillet from the oven and garnish the keto chicken parmesan with freshly chopped basil leaves. Serve hot.
Tips:
- Make sure your marinara sauce is sugar-free or low in carbs to keep this recipe keto-friendly.
- You can serve this dish with zucchini noodles, cauliflower rice, or a simple side salad for a complete keto meal.
Notes
Keto Chicken Parmesan is a delightful low-carb twist on a classic Italian favorite. With crispy-coated chicken, rich marinara sauce, and gooey melted cheese, this keto-friendly version satisfies your craving while keeping you on track with your low-carb diet. Enjoy a delicious and guilt-free Italian dinner that's perfect for those following a keto lifestyle.
Nutrition
Serving: 1g | Calories: 400kcal | Carbohydrates: 4g | Protein: 45g | Fat: 12g | Sodium: 720mg | Potassium: 850mg | Fiber: 2g | Sugar: 25g | Vitamin A: 300IU | Vitamin C: 3mg | Calcium: 190mg | Iron: 1mg
Nutritional info is an estimate and provided as courtesy. Values may vary according to the ingredients used. Please use your preferred nutritional calculator for more detailed and personalised calculations.