Posted by The Ultimate Keto Chicken Parmesan – A Healthy Twist on a Classic Italian Favorite
When it comes to Italian comfort food, few dishes are as universally loved as Chicken Parmesan. It’s a dish that combines crispy, golden chicken with a rich, flavorful marinara sauce, all topped with gooey melted mozzarella cheese. It’s no wonder why Chicken Parmesan is a staple at Italian restaurants across the United States. However, for those following a low-carb or gluten-free diet, traditional Chicken Parmesan can feel off-limits due to its breaded crust and carbohydrate-heavy breading.
But don’t worry, this Keto Chicken Parmesan recipe is here to save the day! This dish is the perfect low-carb alternative, keeping all the satisfying flavors of the classic recipe but without the extra carbs or gluten. Whether you’re a seasoned keto dieter or simply trying to enjoy a healthier version of this popular Italian dish, this recipe is quick, easy, and absolutely delicious.
This Keto Chicken Parmesan is not only a healthy option but also packs in protein, making it a filling meal that won’t leave you feeling hungry. Plus, it’s easy to make and perfect for weeknight dinners, meal prepping, or even serving to guests. If you’ve been missing traditional Chicken Parmesan due to your keto or gluten-free lifestyle, this is the recipe you’ve been waiting for.
Why Keto Chicken Parmesan is the Perfect Low-Carb Dish
Traditional Chicken Parmesan is typically made by coating the chicken in breadcrumbs before frying it, a method that adds a lot of extra carbohydrates. Since breadcrumbs are a significant source of carbs, this recipe swaps them out for a low-carb option: Parmesan cheese. This simple swap eliminates the need for breadcrumbs and significantly reduces the carb content, allowing you to enjoy a guilt-free, low-carb meal that’s just as flavorful as the original.
Additionally, this Keto Chicken Parmesan is gluten-free, making it an excellent choice for those with gluten sensitivities or those avoiding gluten for other reasons. The dish is also high in protein, thanks to the chicken breasts and the generous serving of cheese, making it filling and satisfying without spiking your blood sugar levels.
The use of herbs and spices, including garlic, onion, oregano, basil, and parsley, adds depth and richness to the flavor profile, making this dish truly stand out. The marinara sauce used is typically a jarred variety, but you can also use homemade marinara for an extra special touch. The mozzarella cheese melts beautifully on top, giving the dish that signature gooey, cheesy topping we all crave.
Whether you’re following the keto diet, are gluten-sensitive, or just looking for a healthier version of a classic, this recipe is perfect for you.
Key Ingredients in Keto Chicken Parmesan
To make this delicious keto-friendly dish, you’ll need a few basic ingredients. Here’s what you’ll need to prepare this mouthwatering recipe:
For the Chicken Parmesan:
- 2.5 to 3 lbs of Chicken Breast: Chicken breasts are the perfect cut for this recipe as they’re lean, high in protein, and cook quickly. You can use boneless, skinless chicken breasts for ease of preparation.
- 1 Egg: The egg is used to help coat the chicken before it’s dipped in the cheese mixture, allowing the cheese to stick to the chicken and form a crispy outer layer.
- 1 Cup of Grated Parmesan Cheese: The star of the breading! Parmesan cheese gives the chicken a golden, crispy exterior and adds a rich, savory flavor.
- Herbs and Spices: A blend of dried minced garlic, dried minced onion, dried oregano, dried basil, and dried parsley provides the authentic Italian flavor that Chicken Parmesan is known for.
- Black Pepper and Salt: These seasonings will elevate the flavors of the dish and enhance the savory notes.
- 1 Cup of Marinara Sauce: A jarred marinara sauce will save you time, but you can also use a homemade version if you prefer. Just make sure the sauce is low in sugar to keep the carb count low.
- 6 oz of Shredded Mozzarella Cheese: Mozzarella is the perfect cheese for this dish. It melts beautifully and adds that signature cheesy texture that is so loved in Chicken Parmesan.
The combination of these ingredients creates a low-carb, gluten-free version of Chicken Parmesan that is both tasty and nutritious.
How to Make Keto Chicken Parmesan: Step-by-Step Instructions
Making Keto Chicken Parmesan is easier than you might think. With just a few simple steps, you’ll have a delicious, keto-friendly dinner ready in no time. Here’s how to do it:
Step 1: Preheat the Oven and Prepare the Baking Sheet
Start by preheating your oven to 400°F (200°C). Line a large baking sheet with aluminum foil and lightly spray it with cooking spray to prevent the chicken from sticking.
Step 2: Prepare the Egg and Parmesan Mixture
In one small bowl, beat the egg until it is well combined. In a second bowl, mix the grated Parmesan cheese with all the spices—garlic, onion, oregano, basil, parsley, black pepper, and salt. This will create the flavorful coating for the chicken.
Step 3: Coat the Chicken
Dip each piece of chicken first into the beaten egg, making sure to coat both sides. Then, dip the chicken into the Parmesan mixture, ensuring that it is fully coated with the cheese and spices. Press the chicken into the cheese mixture to make sure it sticks well. Place the coated chicken breasts onto the prepared baking sheet.
Step 4: Bake the Chicken
Place the chicken into the preheated oven and bake for 20 to 30 minutes. The chicken should reach an internal temperature of about 145-150°F before you add the sauce and cheese. This ensures that the chicken is cooked through and juicy but not overcooked.
Step 5: Add the Sauce and Cheese
Once the chicken reaches the desired temperature, remove it from the oven. Top each piece of chicken with a generous spoonful of marinara sauce, then sprinkle with shredded mozzarella cheese.
Step 6: Finish Baking and Serve
Return the chicken to the oven and bake for an additional 5 to 10 minutes, or until the chicken reaches an internal temperature of 160°F and the cheese is melted and bubbly. For a crispy, golden finish, you can broil the chicken for 1 to 2 minutes at the end of baking.
Step 7: Rest and Serve
Once the chicken is done, remove it from the oven and let it rest for a few minutes before serving. This allows the juices to redistribute, keeping the chicken moist and tender. Serve the Keto Chicken Parmesan with a side of steamed vegetables or a crisp green salad for a complete meal.
Keto Chicken Parmesan Recipe
Ingredients:
- 2.5 to 3 lbs of Chicken Breast (6 large pieces)
- 1 Egg
- 1 Cup Grated Parmesan Cheese
- ½ tbsp Dried Minced Garlic
- ½ tbsp Dried Minced Onion
- ½ tbsp Dried Oregano
- ½ tbsp Dried Basil
- ½ tbsp Dried Parsley
- ¼ tbsp Freshly Ground Black Pepper
- Pinch of Salt
- 1 Cup Jarred Marinara Sauce
- 6 oz Shredded Mozzarella Cheese
Instructions:
- Preheat the oven to 400°F (200°C). Line a large baking sheet with foil and lightly spray with cooking spray.
- Beat the egg in a small bowl. In another bowl, combine the Parmesan cheese, garlic, onion, oregano, basil, parsley, pepper, and salt.
- Coat the chicken: Dip each chicken breast in the egg, then coat with the Parmesan mixture. Place on the prepared baking sheet.
- Bake the chicken for 20-30 minutes, until the internal temperature reaches 145-150°F.
- Top the chicken with marinara sauce and shredded mozzarella cheese.
- Bake for an additional 5-10 minutes, or until the internal temperature reaches 160°F and the cheese is melted and bubbly.
- Rest and serve: Let the chicken rest for a few minutes before serving.
Enjoy your delicious, low-carb Keto Chicken Parmesan!
Nutrition per Serving (1 piece of chicken):
- Calories: 398.2
- Carbohydrates: 6.5g
- Protein: 53.1g
- Fat: 16.8g
- Saturated Fat: 7.7g
- Sodium: 894.6mg
- Fiber: 1.2g
- Sugar: 1.9g
