Keto Chicken Parmesan

Keto Chicken Parmesan is a delightful twist on the classic Italian dish, featuring tender chicken breasts coated in a crispy almond flour crust and smothered in rich marinara sauce and melted mozzarella cheese. This low-carb version is perfect for those following a ketogenic diet while still enjoying a hearty and satisfying meal.

Keto Chicken Parmesan
30 minutes
Difficulty: Medium
American
550 kcal

Ingredients

  • 2 boneless, skinless chicken breasts - 400 grams
  • 1/2 cup almond flour - 50 grams
  • 1/4 cup grated Parmesan cheese - 25 grams
  • 1 teaspoon garlic powder - 5 grams
  • 1 teaspoon dried oregano - 1 gram
  • 1 teaspoon salt - 6 grams
  • 1/2 teaspoon black pepper - 2 grams
  • 1 large egg - 50 grams
  • 1 cup marinara sauce (sugar-free) - 240 grams
  • 1 cup shredded mozzarella cheese - 100 grams
  • 2 tablespoons olive oil - 30 milliliters
  • Fresh basil leaves for garnish (optional)

Steps

  1. Preheat your oven to 200°C (400°F).
  2. In a shallow dish, mix together the almond flour, grated Parmesan cheese, garlic powder, oregano, salt, and black pepper.
  3. In another bowl, beat the egg until well combined.
  4. Dip each chicken breast into the beaten egg, allowing excess to drip off, then coat thoroughly with the almond flour mixture.
  5. Heat olive oil in a large oven-safe skillet over medium heat. Once hot, add the coated chicken breasts and cook for about 4-5 minutes on each side, or until golden brown.
  6. Pour the marinara sauce over the chicken breasts in the skillet, then sprinkle the shredded mozzarella cheese evenly on top.
  7. Transfer the skillet to the preheated oven and bake for 10-12 minutes, or until the cheese is bubbly and the chicken is cooked through (internal temperature should reach 75°C/165°F).
  8. Remove from the oven and let it rest for a few minutes before garnishing with fresh basil leaves if desired. Serve hot.

Nutrition

  • Calories: 550
  • Protein: 50 g
  • Carbs: 9 g
  • Fiber: 3 g
  • Sugar: 4 g
  • Sodium: 900 mg
  • Cholesterol: 200 mg
  • Total Fat: 35 g
  • Saturated Fat: 10 g
  • Unsaturated Fat: 20 g
  • Water: 0.5 L

Health Benefits

  • High in protein, which supports muscle growth and repair.
  • Low in carbohydrates, making it suitable for ketogenic diets.

Tags

AmericanKetoLunch