Keto Friendly Delight: Crispy Chicken Parmesan Recipe

by Sithya Phon, founder of keto.com.au

Get ready to experience a keto twist on a beloved Italian classic - Chicken Parmesan! We've reimagined this dish to make it low-carb and keto-friendly without compromising on flavour. Say goodbye to the traditional breading and welcome a crunchy, cheesy crust that will make your taste buds sing. Join us on this culinary adventure as we create a keto chicken Parmesan that's crispy, flavorful, and perfect for anyone following a low-carb lifestyle.

Where Does Chicken Parmesan Originate?

Chicken Parmesan, also known as Chicken Parmigiana, originated in Southern Italy and gained popularity in Italian-American cuisine. It is said to have its roots in the traditional Parmigiana di Melanzane (Eggplant Parmesan). The dish consists of breaded and fried chicken cutlets topped with tomato sauce and melted cheese, creating a harmonious combination of flavours. Our keto-friendly version puts a healthy twist on this classic recipe, allowing you to enjoy all the deliciousness without the guilt.

Ingredients

Serves 4

For the Chicken:

• 4 boneless, skinless chicken breasts

• Salt and pepper, to taste

• 1 cup almond flour

• 1/4 cup grated Parmesan cheese

• 1 teaspoon Italian seasoning

• 1/2 teaspoon garlic powder

• 2 eggs, beaten

• Cooking oil for frying (such as avocado oil or coconut oil)

For the Sauce:

• 2 cups sugar-free tomato sauce

• 1 teaspoon dried basil

• 1 teaspoon dried oregano

• 1/2 teaspoon garlic powder

• Salt and pepper, to taste

For the Topping:

• 1 cup shredded mozzarella cheese

• 1/4 cup grated Parmesan cheese

• Fresh basil leaves for garnish

Macronutrient Breakdown:

Based on generic brands and approximate quantities, here's an estimate of the macronutrient breakdown for the entire Keto Chicken Parmesan recipe and per serving (four servings):

Total Recipe:

• Carbohydrates: Approximately 30-40 grams

• Protein: Approximately 120-140 grams

• Fat: Approximately 60-80 grams

• Calories: Approximately 1000-1200

Per Serving:

• Carbohydrates: Approximately 7-10 grams

• Protein: Approximately 30-35 grams

• Fat: Approximately 15-20 grams

• Calories: Approximately 250-300

Just so you know, these are rough estimates and can vary based on the specific ingredients and brands used. It's always recommended to check the nutrition labels of the ingredients you use or use a reliable nutrition calculator for more accurate and personalised results.

Instructions:

1. Preheat your oven to 375°F (190°C).

2. Prepare the chicken by pounding each breast to an even thickness and season both sides with salt and pepper.

3. In a shallow bowl, combine almond flour, grated Parmesan cheese, Italian seasoning, and garlic powder.

4. Dip each chicken breast into the beaten eggs, then coat it in the almond flour mixture, pressing gently to ensure the coating adheres.

5. Heat cooking oil in a skillet over medium heat. Fry the breaded chicken breasts until golden brown and cooked through, about 4-5 minutes per side. Transfer to a paper towel-lined plate to drain excess oil.

6. In a separate bowl, mix the tomato sauce, dried basil, dried oregano, garlic powder, salt, and pepper. Spread a thin layer of the sauce in a baking dish.

7. Arrange the cooked chicken breasts on top of the sauce in the baking dish. Spoon more sauce over each chicken breast.

8. Sprinkle shredded mozzarella cheese and grated Parmesan cheese over the chicken breasts.

9. Bake in the preheated oven for 15-20 minutes or until the cheese is melted and bubbly.

10. Remove from the oven and let it rest for a few minutes. Garnish with fresh basil leaves.

11. Serve your keto chicken Parmesan with a side of zucchini noodles, cauliflower rice, or a fresh green salad for a complete and satisfying meal.

Keto Health Benefits of the Ingredients

• Almond flour provides a low-carb alternative to traditional breadcrumbs, making it suitable for a keto diet.

• Chicken is an excellent source of protein, essential for muscle repair and growth.

• Tomato sauce is rich in lycopene, an antioxidant that may help reduce inflammation and support heart health.

• Parmesan cheese adds a delicious and tangy flavour while providing a good source of calcium and protein.

Congratulations! You've mastered the art of creating a keto-friendly chicken Parmesan that's crispy and flavorful. This dish proves you don't have to sacrifice taste to adhere to a low-carb lifestyle. Share this recipe with your loved ones, and let them taste the magic of a keto twist on a beloved classic. Enjoy every bite guilt-free, and embrace the delicious journey of keto cooking!

Bonus Vegetarian Option!

Looking for a delicious vegetarian option that fits perfectly into your keto lifestyle? Look no further! We're here to share a mouthwatering recipe for vegetarian keto Parmesan "chicken" that will satisfy your cravings without compromising your dietary goals. This recipe replaces traditional chicken with cauliflower steaks as the star ingredient, providing a nutritious and flavorful alternative. Coated with a crispy almond flour and Parmesan crust, topped with sugar-free tomato sauce, and baked with melted mozzarella cheese, this dish is a vegetarian twist on the classic Parmesan-style favourite. Get ready to delight your taste buds with this hearty and satisfying meal that's low in carbs and high in flavour. Let's dive into the recipe and savour the goodness of vegetarian keto Parmesan "chicken"!

Ingredients

(Serves 4)

For the "Chicken" Cutlets:

• 4 large portobello mushroom caps

• Salt and pepper, to taste

• 1/2 cup almond flour

• 1/4 cup grated Parmesan cheese

• 1 teaspoon Italian seasoning

• 1/2 teaspoon garlic powder

• 2 eggs, beaten

• Cooking oil for frying (such as avocado oil or coconut oil)

For the Topping:

• 2 cups sugar-free tomato sauce

• 1 teaspoon dried basil

• 1 teaspoon dried oregano

• 1/2 teaspoon garlic powder

• Salt and pepper, to taste

• 1 cup shredded mozzarella cheese

• 1/4 cup grated Parmesan cheese

For Garnish:

• Fresh basil leaves

Instructions

1. Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.

2. Clean the portobello mushroom caps and remove the stems. Place them on the prepared baking sheet.

3. Season the mushroom caps with salt and pepper to taste.

4. In a shallow dish, combine the almond flour, grated Parmesan cheese, Italian seasoning, and garlic powder.

5. Dip each mushroom cap into the beaten eggs, allowing any excess to drip off, then coat it with the almond flour mixture. Make sure each cap is evenly coated.

6. Heat cooking oil in a large skillet over medium heat. Once the oil is hot, add the coated mushroom caps and cook for 2-3 minutes on each side until golden brown.

7. While the mushroom caps are cooking, prepare the topping. In a saucepan, combine the sugar-free tomato sauce, dried basil, dried oregano, garlic powder, salt, and pepper. Heat over medium heat until warmed through.

8. Once the mushroom caps are cooked, transfer them back to the baking sheet. Spoon a generous amount of the tomato sauce mixture over each cap.

9. Sprinkle the shredded mozzarella cheese and grated Parmesan cheese on top of each cap.

10. Bake in the preheated oven for 10-15 minutes or until the cheese is melted and bubbly.

11. Remove from the oven and let the mushroom caps cool slightly. Garnish with fresh basil leaves.

12. Serve hot and enjoy your vegetarian keto Parmesan "chicken"!

Please note that the nutritional information for this recipe may vary based on the specific brands and quantities of ingredients used.

Not a Fan of Mushrooms, Try This Option!

Ingredients

(Serves 4)

For the "Chicken" Cutlets:

• 4 large cauliflower steaks

• Salt and pepper, to taste

• 1/2 cup almond flour

• 1/4 cup grated Parmesan cheese

• 1 teaspoon Italian seasoning

• 1/2 teaspoon garlic powder

• 2 eggs, beaten

• Cooking oil for frying (such as avocado oil or coconut oil)

For the Topping:

• 2 cups sugar-free tomato sauce

• 1 teaspoon dried basil

• 1 teaspoon dried oregano

• 1/2 teaspoon garlic powder

• Salt and pepper, to taste

• 1 cup shredded mozzarella cheese

• 1/4 cup grated Parmesan cheese

For Garnish:

• Fresh basil leaves

Instructions

1. Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.

2. Clean the cauliflower and remove the leaves. Slice the cauliflower into thick "steaks" about 1/2 inch (1 cm) thick.

3. Season the cauliflower steaks with salt and pepper to taste.

4. In a shallow dish, combine the almond flour, grated Parmesan cheese, Italian seasoning, and garlic powder.

5. Dip each cauliflower steak into the beaten eggs, allowing any excess to drip off, then coat it with the almond flour mixture. Make sure each steak is evenly coated.

6. Heat cooking oil in a large skillet over medium heat. Once the oil is hot, add the coated cauliflower steaks and cook for 2-3 minutes on each side until golden brown.

7. While the cauliflower steaks are cooking, prepare the topping. In a saucepan, combine the sugar-free tomato sauce, dried basil, dried oregano, garlic powder, salt, and pepper. Heat over medium heat until warmed through.

8. Once the cauliflower steaks are cooked, transfer them to the prepared baking sheet. Spoon a generous amount of the tomato sauce mixture over each steak.

9. Sprinkle the shredded mozzarella cheese and grated Parmesan cheese on top of each steak.

10. Bake in the preheated oven for 10-15 minutes or until the cheese is melted and bubbly.

11. Remove from the oven and let the cauliflower steaks cool slightly. Garnish with fresh basil leaves.

12. Serve hot, and enjoy your vegetarian keto Parmesan-style dish!

Delicious Keto Sides to Pair with Keto Chicken Parmesan

When enjoying keto chicken Parmesan, there are several delicious keto side dishes you can pair it with to create a well-rounded and satisfying meal. Here are some keto-friendly side dish options that complement the flavours of chicken Parmesan:

1. Zucchini Noodles: Replace traditional pasta with spiralised zucchini noodles, also known as "zoodles." Saute them in olive oil and garlic for a low-carb and nutritious pasta substitute.

2. Roasted Vegetables: Roast a medley of low-carb vegetables such as broccoli, cauliflower, Brussels sprouts, or asparagus. Toss them in olive oil, season with salt, pepper, and your favourite herbs, then roast until tender and slightly caramelised.

3. Cauliflower Rice: Swap out traditional rice with cauliflower rice for a keto-friendly alternative. Sauté the cauliflower rice in a pan with olive oil, garlic, and your choice of herbs and spices.

4. Creamy Spinach: Sauté fresh spinach in butter or olive oil until wilted, then stir in some heavy cream and grated Parmesan cheese for a creamy and flavorful side dish.

5. Keto Garlic Bread: Make a low-carb garlic bread using almond flour or coconut flour. Mix the flour with melted butter, garlic powder, and herbs, then bake until golden and crispy.

6. Caprese Salad: Enjoy a refreshing Caprese salad made with sliced tomatoes, fresh mozzarella cheese, and basil leaves. Drizzle with olive oil and balsamic vinegar for added flavour.

7. Cucumber Avocado Salad: Combine sliced cucumbers, diced avocado, cherry tomatoes, and red onion in a bowl. Dress with lemon juice, olive oil, salt, and pepper for a light and refreshing salad.

8. Roasted Brussels Sprouts with Bacon: Roast Brussels sprouts with crispy bacon for a flavorful and satisfying side dish. Toss them in olive oil, season with salt and pepper, and bake until tender and golden.

Remember to adjust the portion sizes and ingredients to fit your specific keto macros. These side dishes will complement your keto chicken Parmesan, adding variety and additional nutrients to your meal while keeping it low in carbs and high in flavour. Enjoy!