Chicken Parmesan – Keto, Low Carb & Gluten Free

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Who says you can’t have good Italian food on a Keto diet? I took one of my all time favorite dishes and make it Keto-friendly.  This chicken is packed with so much flavor, you will honestly never know the difference!

Ingredients

1 pound organic boneless skinless chicken breasts, cut into 4 – 4 ounce cutlets

1 cup low carb marinara sauce (See my recipe for Quick Homemade Marinara Sauce)

1 cup shredded mozzarella cheese

1/4 cup almond flour

1/4 cup ground pork rinds (plain)

1/4 cup grated parmesan cheese

2 teaspoons garlic sea salt

1 teaspoon dried parsley

1 teaspoon dried basil

1/2 teaspoon oregano

1/2 teaspoon fresh ground pepper

1 egg, beaten

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Preparation

Preheat oven to 400F.

Grind your pork rinds in a food processor or mini chopper.  Remove and set aside.  Add cubes of parmesan cheese and grind till you get a granular consistency, like the pork rinds.

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Add all the dry ingredients in a bowl and mix using a hand whisk or fork, until well combined.

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Set up your breading station with the chicken, beaten eggs and breading mixture.  Dip each piece of chicken into the egg and then into the breading mixture.

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Add some extra virgin olive oil to a skillet and lightly fry the chicken on medium heat for just a few minutes on each side (will continue cooking in the oven).

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Brush some olive oil on the bottom of a ceramic or glass baking casserole.  Add 1/4 cup or so of the marinara sauce to coat the bottom, then add the chicken.  Top each piece of the chicken with the remaining marinara sauce and the mozzarella cheese.

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Bake for 15 minutes at 375F, then increase the temperature to 450F and cook 5 more minutes, or until the cheese is golden brown.

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Allow to cool slightly and serve with your favorite Keto-friendly vegetable.  Enjoy!

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Chicken Parmesan - Keto, Low Carb & Gluten Free

Macros without my Quick Homemade Marinara Sauce (remember to add in the macros for your sauce)

Fat 17 grams – Protein 38 grams – Carbs (net) 2 grams

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Macros including my Quick Homemade Marinara Sauce

Fat 19 grams – Protein 39 grams – Carbs (net)  5 grams

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Chicken Parmesan - Keto, Low Carb & Gluten Free
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 
Who says you can’t have good Italian food on a Keto diet? I took one of my all time favorite dishes and make it Keto-friendly. This chicken is packed with so much flavor, you will honestly never know the difference!
Course: Main Course
Cuisine: Italian
Servings: 4
Ingredients
  • 1 pound organic boneless skinless chicken breasts (cut into 4 – 4 ounce cutlets)
  • 1 cup low carb marinara sauce (See my recipe for Quick Homemade Marinara Sauce)
  • 1 cup shredded mozzarella cheese
  • 1/4 cup almond flour
  • 1/4 cup ground pork rinds, plain
  • 1/4 cup grated parmesan cheese
  • 2 teaspoons garlic sea salt
  • 1 teaspoon dried parsley
  • 1 teaspoon dried basil
  • 1/2 teaspoon oregano
  • 1/2 teaspoon fresh ground pepper
  • 1 egg, beaten
Preparation
  1. Preheat oven to 400F.
  2. Grind your pork rinds in a food processor or mini chopper. Remove and set aside. Add cubes of parmesan cheese and grind till you get a granular consistency, like the pork rinds.
  3. Add all the dry ingredients in a bowl and mix using a hand whisk or fork, until well combined.
  4. Set up your breading station with the chicken, beaten eggs and breading mixture. Dip each piece of chicken into the egg and then into the breading mixture.
  5. Add some extra virgin olive oil to a skillet and lightly fry the chicken on medium heat for just a few minutes on each side (will continue cooking in the oven).
  6. Brush some olive oil on the bottom of a ceramic or glass baking casserole. Add 1/4 cup or so of the marinara sauce to coat the bottom, then add the chicken. Top each piece of the chicken with the remaining marinara sauce and the mozzarella cheese.
  7. Bake for 15 minutes at 375F, then increase the temperature to 450F and cook 5 more minutes, or until the cheese is golden brown. Allow to cool slightly and serve with your favorite Keto-friendly vegetable. Enjoy!

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