Keto Chicken Parmesan

A serving of keto chicken parm, atop konjac noodles.

5 from 1 vote

Chicken Parm is such a satisfying, nostalgic meal... but not low carb. This Keto Chicken Parmesan is crispy, full of flavour, and fabulous!

Prep Time10

Cook Time22

Total Time32

Course: Main Course

Cuisine: Italian

Diet: Diabetic, Gluten Free

Servings: People

Calories: 440kcal

Equipment

Large nonstick pan
Baking sheet
Parchment paper

Ingredients

Marinated Chicken

2 Large eggs
¼ teaspoon Garlic powder
1 tablespoon Finely chopped fresh parsley
Salt and pepper
1 Large chicken breast split in half, crosswise.

Assembly

Oil for frying - vegetable or canola.
¼ cup Almond flour
¼ cup Parmesan finely grated
2 tablespoon Unflavored whey protein isolate
½ teaspoon Garlic powder
¼ teaspoon Salt
¼ teaspoon Black pepper
⅔ cup Keto Marinara sauce
½ cup Shredded mozzarella cheese
2 tablespoon Shredded Parmesan cheese
1 tablespoon Finely chopped fresh basil

Instructions

Preheat oven to 400 F. Line a baking sheet with parchment paper, lightly spray with cooking spray, set Aside.
In a small mixing bowl, whisk together eggs, garlic powder, and parsley, and just a bit of salt and pepper - a pinch each.
Add chicken pieces to the egg mixture, stirring to coat. Set aside for a few minutes to marinate a little. (You can cover and chill for a few hours, if you’d like)
Heat a bit of oil in a large, nonstick pan - about ½ - 1 cm deep.
As oil heats, mix together almond flour, whey protein isolate, parmesan cheese, garlic powder, salt, and pepper in a medium bowl.
Dredge each chicken half in this coating mix, pressing to evenly coat the whole surface of each.
Fry chicken for a few minutes on each side, until golden brown and crispy. Remove from oil, transfer to the prepared baking sheet.
Top each piece with half of the sauce, then half the mozzarella cheese, and half the parmesan cheese.
Bake for 15 minutes, or until chicken is cooked through.
Top with fresh basil, serve immediately.

Notes

Note: Nutritional info is a little off, for two reasons:

1. This assumed you're using all of the egg mixture and all of the coating. You won't. There's enough there to probably double the chicken, to be honest. SO, carbs etc show a little higher than they are.

2. The recipe software has its own idea of how many carbs are in marinara, and what they have is a bit higher than my keto marinara, or Rao's. So, carbs show a bit higher because of that.

3. The recipe software doesn't account for fat/calories added through deep frying, as it can't calculate what's absorbed.

Nutrition