Keto Baked Chicken Parmesan
Ingredients:

  • 2 boneless chicken breasts (about 1 lb.)
  • Salt and freshly ground pepper, to taste
  • Garlic powder, to taste
  • 1/4 cup almond flour (instead of flour)
  • 1 large egg, slightly beaten
  • 3/4 cup pork rinds, crushed (instead of panko bread crumbs)
  • 1/3 cup grated Parmesan cheese
  • 1 tablespoon dried Italian seasoning
  • 4-5 tablespoons low-carb marinara sauce (check for no added sugars)
  • 6 tablespoons shredded Mozzarella cheese

Instructions:

  1. Preheat Oven:
    • Preheat your oven to 400°F (200°C).
    • Grease a baking sheet with cooking spray or olive oil and set aside.
  2. Prepare Chicken:
    • Cut each chicken breast in half horizontally to create four thin pieces.
    • Season each piece with salt, freshly ground black pepper, and garlic powder to taste.
  3. Set Up Coating Station:
    • Arrange three shallow dishes in a line:
      • Place the almond flour in the first dish.
      • Beat the egg in the second dish.
      • In the third dish, combine the crushed pork rinds, dried Italian seasoning, and grated Parmesan cheese.
  4. Coat Chicken:
    • Dip each piece of chicken first in almond flour, then in the beaten egg, and finally in the pork rind mixture, ensuring it is well-coated.
    • Transfer the coated chicken pieces to the prepared baking sheet.
  5. Bake Chicken:
    • Lightly grease the tops of the chicken with cooking spray.
    • Bake in the preheated oven for about 25-30 minutes, or until the chicken is cooked through and has a nice golden-brown color.
  6. Add Marinara and Cheese:
    • Remove the chicken from the oven.
    • Spread about 1 tablespoon of low-carb marinara sauce on top of each piece.
    • Sprinkle with shredded Mozzarella cheese.
  7. Melt Cheese:
    • Place the chicken back in the oven for an additional 2-3 minutes, or until the cheese has melted and is bubbly.
  8. Serve:
    • Serve the Baked Chicken Parmesan hot, paired with your favorite keto-friendly side dishes, such as a green salad or steamed vegetables.

Tips:

  • Low-Carb Marinara: Make sure the marinara sauce is low in carbs. You can make your own by blending tomatoes, garlic, and herbs without added sugars.
  • Pork Rinds: Crushed pork rinds provide a crispy texture similar to bread crumbs and are a great low-carb alternative.
  • Chicken Thickness: For even cooking, ensure chicken pieces are of similar thickness. Pounding the chicken breasts can help achieve uniform thickness.

Nutrition Information (per serving, assuming 4 servings):

  • Calories: ~290 kcal
  • Carbs: ~6g net carbs
  • Protein: ~30g
  • Fat: ~16g
  • Fiber: ~2g

This keto Baked Chicken Parmesan is a delicious, low-carb alternative to the classic dish, perfect for satisfying your Italian food cravings while staying within your dietary goals!