Background and History of Chicken Parmesan
Chicken Parmesan, also known as Chicken Parmigiana, is a popular Italian-American dish that consists of breaded chicken breast topped with marinara sauce and melted cheese. This dish is a variation of the traditional Italian dish, Eggplant Parmesan. It became a staple in Italian-American cuisine in the early 20th century and is now beloved worldwide for its comforting flavors and satisfying texture.
Keto Chicken Parmesan
In this keto-friendly version, we replace traditional breading with a low-carb alternative, ensuring that the dish is both delicious and suitable for a ketogenic diet.
Serves
4 servings
Time
- Preparation Time: 20 minutes
- Cooking Time: 25 minutes
- Total Time: 45 minutes
Ingredients
- 4 boneless, skinless chicken breasts
- 1 cup almond flour
- 1/2 cup grated Parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 2 large eggs
- 2 tablespoons water
- 1/2 cup marinara sauce (sugar-free)
- 1 cup shredded mozzarella cheese
- 2 tablespoons olive oil
- Fresh basil leaves (optional, for garnish)
Instructions
Preheat the Oven
Preheat your oven to 375°F (190°C).
Prepare the Chicken
Pound the chicken breasts to an even thickness using a meat mallet.
Mix Dry Ingredients
In a shallow bowl, combine almond flour, grated Parmesan cheese, garlic powder, onion powder, dried oregano, dried basil, salt, and black pepper.
Prepare Egg Wash
In another shallow bowl, whisk together the eggs and water.
Bread the Chicken
Dip each chicken breast into the egg wash, ensuring it is fully coated.
Then, dredge the chicken in the almond flour mixture, pressing down to ensure it adheres well.
Cook the Chicken
Heat olive oil in a large oven-safe skillet over medium heat.
Add the breaded chicken breasts and cook for 3-4 minutes on each side until golden brown.
Add Sauce and Cheese
Spoon marinara sauce over each chicken breast.
Sprinkle shredded mozzarella cheese evenly on top.
Bake:
Transfer the skillet to the preheated oven.
Bake for 15-20 minutes, or until the chicken is cooked through and the cheese is melted and bubbly.
Garnish and Serve
Garnish with fresh basil leaves, if desired.
Serve hot and enjoy!
Nutrition Facts (per serving)
- Calories: 450
- Total Fat: 30g
- Saturated Fat: 8g
- Cholesterol: 150mg
- Sodium: 800mg
- Total Carbohydrates: 6g
- Dietary Fiber: 3g
- Sugars: 2g
- Protein: 38g
Notes
- Almond Flour: Almond flour is a great low-carb alternative to traditional flour, perfect for keto diets.
- Marinara Sauce: Ensure the marinara sauce is sugar-free to keep the dish keto-friendly.
- Cheese: Feel free to use other types of cheese if preferred, such as provolone or a combination of Italian cheeses.
Allergy Warning
- Nuts: This recipe contains almond flour, which may not be suitable for individuals with nut allergies.
- Dairy: The recipe includes cheese and may not be suitable for those with dairy allergies or lactose intolerance.
- Eggs: This recipe contains eggs, which may not be suitable for individuals with egg allergies.
Enjoy your delicious Keto Chicken Parmesan, a healthy and low-carb take on a classic favorite!
FAQs
How many carbs does chicken Parmesan have?
The carb content of chicken Parmesan can vary depending on the recipe and ingredients used. In this keto-friendly version, each serving contains approximately 6 grams of carbohydrates.
What is the difference between chicken parmigiana and chicken Parmesan?
Chicken parmigiana and chicken Parmesan are the same dish. The name “parmigiana” is the Italian term, while “Parmesan” is the Americanized version. Both refer to breaded chicken breast topped with marinara sauce and melted cheese.
Can you have breaded chicken on keto?
Yes, you can have breaded chicken on keto if you use low-carb breading alternatives, such as almond flour, coconut flour, or crushed pork rinds, instead of traditional breadcrumbs.
Which part of chicken is best for keto?
The best parts of chicken for a keto diet are those with higher fat content, such as chicken thighs and drumsticks. However, chicken breasts can also be used, especially when paired with healthy fats.
How to get into ketosis in 24 hours?
To get into ketosis quickly, you can follow these steps: significantly reduce your carbohydrate intake, increase your fat intake, engage in intermittent fasting, and perform high-intensity exercise. Always consult with a healthcare provider before making significant changes to your diet or exercise routine.
Can I eat chicken everyday on keto?
Yes, you can eat chicken every day on a keto diet. It’s a great source of protein and can be paired with various keto-friendly sides and fats to ensure a balanced diet.
Which fruit is keto-friendly?
Some keto-friendly fruits include berries (such as strawberries, raspberries, blackberries, and blueberries), avocados, and small portions of tomatoes.
Why fried chicken is not keto?
Traditional fried chicken is not keto-friendly because it is usually breaded with flour or breadcrumbs, which are high in carbohydrates. However, you can make keto-friendly fried chicken by using low-carb breading alternatives.
Can I eat unlimited chicken in a keto diet?
While chicken is a good source of protein, it’s important not to eat it in unlimited amounts. On a keto diet, maintaining the right balance of macronutrients—moderate protein, high fat, and low carbs—is essential. Too much protein can interfere with ketosis.
Can you drink milk on keto?
Regular milk is not keto-friendly due to its high carbohydrate content. Instead, you can opt for unsweetened almond milk, coconut milk, or other low-carb milk alternatives.
Is coconut water keto?
Coconut water is generally not considered keto-friendly as it contains a significant amount of natural sugars and carbohydrates. It is best to avoid it or consume it in very limited quantities.
Is curd keto-friendly?
Yes, curd (plain yogurt) can be keto-friendly if it is full-fat and unsweetened. Greek yogurt is a good option as it is higher in protein and lower in carbs compared to regular yogurt.
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