Introduction
Keto Parmesan Crusted Chicken is a flavorful, crispy, and tender dish that combines the richness of Parmesan cheese with the mild, juicy chicken breast. This low-carb recipe is perfect for those following a ketogenic diet, or anyone looking to enjoy a flavorful, guilt-free meal without compromising on taste. This dish delivers a satisfying crunch on the outside while keeping the chicken incredibly moist and succulent on the inside. Not only does it taste fantastic, but it’s also packed with protein, making it a great option for a healthy, balanced meal.
In this detailed recipe, we will guide you through every step of the process, ensuring that you achieve the perfect Parmesan crusted chicken each time. We’ll also break down the nutritional content, provide weight watchers (WW) points, and give you useful tips to make this dish even more delicious. So, whether you’re a keto enthusiast or simply looking for a tasty and easy chicken recipe, this guide will ensure that you have all the information you need.
Ingredients
For the Keto Parmesan Crusted Chicken, you will need the following ingredients:
- 4 boneless, skinless chicken breasts (about 1.5 pounds or 680g)
- 1 cup grated Parmesan cheese (preferably freshly grated for the best texture)
- ½ cup almond flour (use finely ground almond flour for a smoother texture)
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried Italian seasoning (or fresh, finely chopped)
- ½ teaspoon salt (to taste)
- ½ teaspoon black pepper
- 2 large eggs
- 2 tablespoons heavy cream
- 1 tablespoon olive oil (for frying)
- 1 tablespoon unsalted butter (for frying)
- Fresh parsley (for garnish, optional)
Kitchen Tools
Before you get started, gather the following kitchen tools to make your preparation easier:
- A shallow bowl or plate for the egg mixture
- A shallow plate for the Parmesan and almond flour mixture
- A skillet or frying pan (non-stick or stainless steel)
- Meat thermometer (optional but recommended for checking chicken doneness)
- Tongs or a spatula
- A paper towel or cooling rack for draining the chicken
- A large plate for serving
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Step-by-Step Instructions
Step 1: Prepare the Chicken Breasts
Start by preparing your chicken breasts. If they are particularly thick, you may want to slice them horizontally to create thinner fillets. This helps them cook faster and ensures even cooking. Season both sides of each chicken breast with salt and pepper. For a more intense flavor, you can let the chicken rest for a few minutes, allowing the seasonings to permeate the meat.
Step 2: Prepare the Dredging Mixture
In a shallow bowl, combine the grated Parmesan cheese, almond flour, garlic powder, onion powder, and Italian seasoning. Mix everything together until well combined. This mixture will form the crispy crust on the chicken when it cooks.
Step 3: Prepare the Egg Wash
In another shallow bowl, whisk the eggs together with the heavy cream. This egg wash will act as a binder, helping the Parmesan mixture adhere to the chicken. Make sure the eggs and cream are fully blended together.
Step 4: Coat the Chicken
Now comes the fun part! First, dip each seasoned chicken breast into the egg wash, making sure it’s fully coated. Then, transfer the chicken to the Parmesan mixture, pressing down gently so that the coating sticks well to the chicken. Ensure the chicken is evenly coated on all sides.
Step 5: Preheat the Pan
In a large skillet or frying pan, heat the olive oil and butter over medium heat. The butter will add flavor, while the olive oil helps to prevent the butter from burning. Allow the oil and butter mixture to heat up before adding the chicken.
Step 6: Cook the Chicken
Once the pan is hot, carefully add the breaded chicken breasts. Cook the chicken for 4-5 minutes on each side, or until the crust is golden brown and the chicken is fully cooked. If the chicken breasts are thick, you may need to reduce the heat to medium-low and cook them for a few additional minutes, turning occasionally to ensure even cooking. You can use a meat thermometer to check the internal temperature—when the chicken reaches 165°F (74°C), it’s done.
Step 7: Drain and Rest
Once cooked, remove the chicken from the pan and place it on a plate lined with paper towels or a cooling rack to drain off excess oil. Let the chicken rest for a few minutes to lock in the juices.
Step 8: Serve and Garnish
Finally, garnish the Parmesan-crusted chicken with freshly chopped parsley for a burst of color and freshness. Serve immediately while it’s still hot.
Nutritional Information (Per Serving)
This Keto Parmesan Crusted Chicken recipe makes four servings. Below is the nutritional breakdown per serving:
- Calories: 400 kcal
- Protein: 45g
- Fat: 24g
- Carbohydrates: 4g (Net Carbs: 3g)
- Fiber: 1g
- Sugar: 1g
- Sodium: 680mg
Smart Points (WW Points)
For those following the Weight Watchers program, this dish is a great choice! The breakdown of SmartPoints for this recipe is as follows:
- Green Plan: 7 SmartPoints
- Blue Plan: 6 SmartPoints
- Purple Plan: 5 SmartPoints
These points make this dish a low SmartPoint option that can be enjoyed without breaking your daily allowance.
Tips for the Perfect Keto Parmesan Crusted Chicken
- Use Freshly Grated Parmesan: Freshly grated Parmesan cheese yields a better texture and a more intense flavor. Pre-grated Parmesan often contains additives that can affect the texture and the overall taste of your dish.
- Almond Flour vs. Coconut Flour: Almond flour works best for this recipe, as it creates a crispy, golden-brown crust. If you use coconut flour, the texture may be different, and you will need to adjust the measurements as coconut flour absorbs more moisture than almond flour.
- Cook on Medium Heat: To ensure your chicken cooks evenly without burning the crust, be sure to cook it on medium heat. If you cook it on too high heat, the outside may burn before the inside is cooked through.
- Make It Extra Crispy: For an extra crispy crust, you can finish the chicken in the oven. After pan-frying for about 2-3 minutes on each side, place the skillet in a preheated oven at 375°F (190°C) for 5-7 minutes until the chicken reaches an internal temperature of 165°F (74°C).
- Resting the Chicken: Letting the chicken rest after cooking helps it retain its juices, keeping it moist and tender.
Variations of the Recipe
- Add a Dipping Sauce: For an added burst of flavor, you can serve this Parmesan crusted chicken with a low-carb marinara sauce or ranch dressing.
- Chicken Thighs Instead of Breasts: You can use boneless, skinless chicken thighs for a juicier alternative. Just keep in mind that they may take a little longer to cook through.
- Spicy Kick: Add some crushed red pepper flakes to the Parmesan mixture to give the crust a spicy kick that pairs well with the richness of the chicken.
Conclusion
This Keto Parmesan Crusted Chicken is a great way to enjoy a comforting, crispy, and flavorful meal while staying within the boundaries of your low-carb lifestyle. Not only is it incredibly easy to make, but it’s also a crowd-pleaser that will leave everyone satisfied. By using quality ingredients and following these simple steps, you can enjoy a restaurant-quality dish at home.
With its minimal carb content, high protein, and delicious flavor, this recipe is an excellent choice for anyone on a ketogenic diet, or anyone who loves a delicious, healthy chicken dish. Whether you’re cooking for one or for a family, this meal can easily be doubled or halved. Enjoy it with a side of keto-friendly vegetables, and you’ve got yourself a well-rounded, nutritious meal.