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keto-chicken-parmesan

Crispy Keto Chicken Parmesan

Indulge in this extra crispy Keto Chicken Parmesan with a quick and easy homemade marinara sauce topped with fresh mozzarella cheese. This dish is also gluten-free!
Sondra Barker
5 from 1 vote
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Prep Time 10 minutes
Cook Time 15 minutes
marinara sauce 5 minutes
Total Time 30 minutes
Course Main Course
Cuisine Italian
Servings 6 servings
Calories 504 kcal
Diets:
Gluten Free
,
Keto
,
Low Carb

EQUIPMENT

  • 1 baking tray

Ingredients
  

  • 1 tbsp olive oil
  • 1.5 lbs chicken breasts boneless skinless, 3 large breasts cut in half
  • 2 large eggs
  • 1 cup almond flour
  • .5 cup coconut flour
  • 1.5 tsp salt sea salt
  • ¼ cup yellow onion chopped
  • 2 cloves garlic minced
  • 15 oz tomato puree small can
  • 2 tsp Italian Herbs or fresh oregano
  • 1.5 cup mozzarella cheese shredded
  • 1 cup parmesan fresh grated
  • 1 tbsp basil fresh chopped

Instructions
 

  • Preheat the oven to 400° and prepare a large baking tray and spray the bottom with avocado or olive oil. Then set it aside.
  • Chop chicken breast into fillets, making sure they aren’t very thin. About ½-⅓  inch. 
  • Then, beat the eggs in a medium-sized bowl, add ½ tsp salt, and place almond and coconut flour into a separate bowl. Cover each chicken fillet with the egg mixture and then toss it with the keto breading. Place breaded chicken in the prepared baking tray.
  • Spray the breaded chicken on top with avocado or olive oil so it gets a nice crispy golden brown. Place in the oven for 8 minutes.
    After your chicken has baked for 8 minutes, remove it from the oven and flip it over. Then, coat them with the prepared tomato sauce, diced mozzarella, and shredded parmesan. Return it to the oven for another 8 minutes or until the cheese has melted. 
  • After your chicken has baked for 8 minutes, remove it from the oven and flip it over. Then, coat them with the prepared tomato sauce, diced mozzarella, and shredded parmesan. Return it to the oven for another 8 minutes or until the cheese has melted. 

Marinara Sauce

  • While the chicken parmesan is baking, prepare the sauce by placing the chopped onions in a medium-sized saucepan with a tbsp of olive oil. Sauté until translucent, then add minced garlic and stir until fragrant.
  • Next, add tomato puree, dried Italian herbs, and salt. Cover with a lid and simmer for 5 minutes.
  • Serve warm with fresh basil leaves as garnish. Enjoy your keto chicken parmesan!

Notes

    • If you do not want to make your sauce, you can always use your favorite spaghetti sauce.
    • Adding a little water and cooking your sauce down longer will result in a more flavorful sauce.
    • This sauce is also excellent for pizzas, & meatballs
    • If you prefer a chunkier sauce, you can use whole seeded & peeled tomatoes that are chopped.
    • While this keto parmesan chicken can be reheated for leftovers, it is best served fresh so the coating is nice and crispy.

Nutrition

Serving: 1breast with sauce & cheese | Calories: 504kcal | Carbohydrates: 19g | Protein: 45g | Fat: 28g | Saturated Fat: 10g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Trans Fat: 0.02g | Cholesterol: 168mg | Sodium: 1221mg | Potassium: 814mg | Fiber: 7g | Sugar: 6g | Vitamin A: 834IU | Vitamin C: 10mg | Calcium: 421mg | Iron: 3mg | Net Carbohydrates: 11g
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