Picture this: a cozy evening at home, and you’re craving something that’s both indulgent and guilt-free. Enter Crispy Keto Chicken Parmesan—an unexpected hero of the low-carb world. It’s like the comfort-food fairy waved her magic wand, transforming a classic into a crispy, cheesy masterpiece that even your carb-loving friends will envy.
Steps
- Flatten each chicken breast to a ¼ inch thickness and season with salt. Coat the chicken with almond flour on both sides until fully covered.
- Whisk eggs in a small bowl. In another bowl, combine parmesan cheese, garlic powder, onion powder, and the remaining almond flour. Dip each chicken piece in the eggs, letting excess drip off, then coat in the parmesan mixture.
- Heat oil in a non-stick pan over medium heat. Fry the chicken for 2-3 minutes on one side until golden, then flip and cook for another 3 minutes. Place the fried chicken on a paper towel-lined plate to remove excess oil.
- Preheat the oven to 200C/400F and prepare a baking sheet with parchment paper. Place the breaded chicken on the sheet, cover each with marinara sauce, and add slices of mozzarella and parmesan cheese on top.
- Bake the chicken for 10-15 minutes until the cheese has melted and is slightly golden. Serve the chicken parmesan immediately while hot.
Ingredients
- 4 small chicken breasts or 2 large chicken breasts, sliced in half
- Salt, a pinch
- Almond flour, for coating
- Parmesan cheese, finely grated
- Garlic powder
- Onion powder
- Oil for frying (such as peanut oil or safflower oil)
- Sugar-free tomato sauce (such as homemade spaghetti or pizza sauce)
- Mozzarella cheese, sliced
- Parmesan cheese, additional for topping
Nutritional Values
Calories: 1396kcal | Carbohydrates: 16g | Protein: 180g | Fat: 48g | Sodium: 2856mg | Potassium: 3552mg | Fiber: 8g | Vitamin A: 1244IU | Vitamin C: 12mg | Calcium: 764mg | Iron: 4mg | NET CARBS: 8g
FAQ
- How many carbohydrates are in traditional chicken parmesan compared to the keto version?
- Traditional chicken parmesan has approximately 49 grams of carbs per serving due to the bread crumb coating and is often paired with carb-heavy sides like pasta or fries, totaling over 150 grams of carbs. The keto version contains only about 2 grams of net carbs per serving.
- Are chicken parmesan and chicken parmigiana the same dish?
- Yes, chicken parmesan and chicken parmigiana refer to the same dish. The name varies by region; in Australia, it’s often called a parma or parmi.
- Is marinara sauce suitable for a keto diet?
- Most store-bought marinara sauces contain added sugars, making them unsuitable for a keto diet. However, there are sugar-free options available in stores, or you can use keto-friendly spaghetti sauce, which contains no artificial sweeteners.
- Can the chicken be baked or air-fried instead of fried in oil?
- Yes, for a healthier alternative, you can bake the chicken at 180C/350F for 20 minutes, flipping halfway, or air fry it at 200C/400F for 10 minutes, flipping halfway. Both methods ensure the chicken is fully cooked with a crispy exterior.
- How should leftover chicken parmesan be stored and reheated?
- Leftovers can be kept in the refrigerator for up to 5 days. For longer storage, freeze individual portions for up to 6 months. Reheat in the oven or air fryer for best results, as microwaving may result in a slightly soggy coating.
Tips
- Pound the Chicken for Even Cooking: Ensure the chicken breast is pounded to about ¼ inch thickness. This helps the chicken cook evenly and quickly, retaining its flavor and juiciness.
- Use Fresh Cheese for Best Texture: Opt for freshly grated parmesan cheese instead of pre-packaged varieties to avoid a gritty texture. Similarly, use sliced mozzarella cheese rather than pre-shredded for a smoother melt.
- Choose High Smoke Point Oil for Frying: When frying the chicken, use oils with a high smoke point like peanut or safflower oil. This will help achieve a crispy exterior without burning the chicken.
- Check Internal Temperature for Doneness: Regardless of the cooking method, ensure the chicken reaches an internal temperature of 65°C (150°F) to ensure it is fully cooked and safe to eat.
Equipment
- Meat Pounder (Meat Tenderizer) – For pounding the chicken breast to an even thickness.
- Non-stick Pan – For frying the chicken to ensure it doesn’t stick and cooks evenly.
- Air Fryer (Optional) – If you choose to air fry the chicken instead of frying it in oil.
- Baking Sheet – For baking the chicken in the oven after frying.
- Parchment Paper – To line the baking sheet and prevent sticking.
