Keto Chicken Parmesan Cups: A Low-Carb Delight

Introduction

Indulge in the mouthwatering goodness of Keto Chicken Parmesan Cups! This recipe transforms the classic chicken parmesan into delightful, bite-sized cups that are perfect for low-carb diets. Using almond flour for the crust and packing in flavors of fried chicken, marinara sauce, and gooey mozzarella cheese, these cups deliver all the taste without the carbs. Whether you’re meal prepping, hosting a gathering, or just craving a delicious treat, these chicken parmesan cups are sure to impress.

Nutritional Overview

Servings

  • Total Servings: 8 cups

Nutrition Information (Per Cup)

  • Calories: 215 kcal
  • Total Fat: 15g
  • Saturated Fat: 5g
  • Trans Fat: 0g
  • Cholesterol: 65mg
  • Sodium: 360mg
  • Total Carbohydrates: 4g
  • Dietary Fiber: 1g
  • Net Carbs: 3g
  • Protein: 15g

Ingredients

To prepare these delectable Keto Chicken Parmesan Cups, gather the following ingredients:

Base

  • 3 Fried Chicken Breasts: Cut into small pieces or strips. (Consider using keto-friendly breading or frying without breading for a lower carb option.)
  • 1 cup Almond Flour: This will replace the crescent roll dough for a low-carb crust.
  • 1/4 cup Grated Parmesan Cheese: Adds flavor to the crust.
  • 1/4 teaspoon Garlic Powder: For extra flavor.
  • 1/4 teaspoon Italian Seasoning: To enhance the Italian essence of the dish.
  • 2 tablespoons Butter: Melted, for moisture and flavor.

Filling

  • 1/2 cup Marinara Sauce: Choose a low-sugar variety to keep it keto-friendly.
  • 1 1/2 cups Mozzarella Cheese: Shredded, for that gooey goodness.
  • Fresh Parsley: Chopped, for garnish.

Equipment Needed

Before you begin, ensure you have the following kitchen tools:

  • Muffin Tin: For shaping the cups.
  • Mixing Bowls: For combining the ingredients.
  • Baking Spray: For greasing the muffin tin.
  • Whisk: To mix the crust ingredients.
  • Oven: Preheated to the appropriate temperature.

Step-by-Step Instructions

Step 1: Preheat the Oven

  1. Preheat Oven:
  • Begin by preheating your oven to 375°F (190°C). This ensures that the cups will bake evenly and thoroughly.

Step 2: Prepare the Crust

  1. Make the Almond Flour Crust:
  • In a mixing bowl, combine 1 cup of almond flour, 1/4 cup grated Parmesan cheese, 1/4 teaspoon garlic powder, and 1/4 teaspoon Italian seasoning.
  • Gradually add 2 tablespoons of melted butter to the mixture and stir until it forms a crumbly dough. This dough will serve as the base for your cups.
  1. Shape the Cups:
  • Grease the muffin tin with baking spray.
  • Press the almond flour mixture into the wells of the muffin tin, ensuring you cover the bottom and sides to create a cup shape. Each cup should be about 1/4 inch thick.

Step 3: Assemble the Filling

  1. Prepare the Chicken:
  • Take your fried chicken breasts and cut them into small pieces or strips, making them easy to fit into the cups.
  1. Add Chicken:
  • Place a few pieces of the fried chicken into each almond flour cup. Be generous, as this is the star of the dish!
  1. Add Marinara Sauce:
  • Spoon about 1 tablespoon of marinara sauce over the chicken in each cup. This adds moisture and flavor, reminiscent of traditional chicken parmesan.
  1. Top with Cheese:
  • Generously sprinkle shredded mozzarella cheese on top of the marinara sauce. This will melt beautifully during baking, creating a deliciously cheesy topping.

Step 4: Bake the Cups

  1. Bake:
  • Place the muffin tin in the preheated oven. Bake for 12-15 minutes, or until the almond flour crust is golden brown and the cheese is melted and bubbly.

Step 5: Cool and Garnish

  1. Cool Slightly:
  • Once baked, remove the muffin tin from the oven and allow the cups to cool for a few minutes. This will make them easier to remove without falling apart.
  1. Garnish:
    • Just before serving, garnish the chicken parmesan cups with chopped fresh parsley for a pop of color and freshness.

Step 6: Serve

  1. Enjoy:
    • Serve these delicious Keto Chicken Parmesan Cups warm as an appetizer, snack, or light meal. They pair beautifully with a fresh salad or steamed vegetables.

Tips for Success

  • Make-Ahead: You can prepare the almond flour crust in advance and store it in the refrigerator. Just fill and bake when ready to serve.
  • Customize: Feel free to add other ingredients, such as sautéed mushrooms or spinach, for added nutrition and flavor.
  • Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the oven for the best texture.
  • Dipping Sauce: Consider serving with extra marinara sauce or a homemade garlic butter for dipping.

Conclusion

These Keto Chicken Parmesan Cups offer a perfect solution for those craving a comforting, flavorful dish while adhering to a low-carb lifestyle. The combination of crispy almond flour crust, savory chicken, rich marinara, and melted cheese creates a satisfying bite that everyone will love. Enjoy this delightful recipe at your next gathering or as a tasty weeknight dinner. Indulge in the flavors of Italy, guilt-free!