30-Minute Keto Parmesan Chicken
Parmesan chicken sounds inherently keto, but most recipes are actually packed with hidden carbs. Read on for this easy low-carb, keto parmesan chicken that will please the whole family.
Whether you’re getting home from work, the gym, or errands — having a meal that you can whip up in 30 minutes can make or break the evening. This sheet pan chicken parmesan hits the spot and is ready to go in no-time — no high-carb breading required.
Enjoy this dish with a side of baked veggies — broccoli, green beans, zoodles (zucchini noodles), or cauliflower rice.
This keto chicken parmesan is:
The main ingredients are:
- Chicken breasts
- Parmesan cheese
- Almond flour
Optional additional ingredients:
- Mozzarella cheese
- Garlic parmesan
3 Health Benefits of This Parmesan Chicken Recipe
Skips the Carbs
A traditional parmesan chicken recipe includes chicken strips rolled in panko breadcrumbs or flour to produce that crunchy texture that accompanies the cheesy flavor.
With only three net carbs per serving, the most obvious health benefit of this recipe is the fact that it skips wheat flour and replaces it with almond flour In doing so, you’re significantly cutting carbs while maintaining the delicious taste and texture of traditional parmesan chicken.
Aside from cutting carbs, omitting wheat flour and replacing it with almond flour means this recipe is also gluten-free. Many people experience sensitivities or allergies with gluten, and some research suggests that it may contribute to mood disorders like depression and anxiety[*].
Packed With Protein
While fat is a cornerstone of the keto diet, protein is a close second. This recipe provides 33 grams of protein per serving, and not just any protein — animal protein.
Consuming protein from animals, as opposed to plants, ensures that you’re getting all of the essential amino acids that your body needs to function optimally. This is doubly important if you have goals around muscle growth or maintenance[*].
Sheet Pan Parmesan Chicken
Craving Italian? This sheet pan meal is on the table in just 30 minutes.
Begin by preheating your oven to 400 degrees and line a baking sheet with parchment paper.
Next, in a shallow dish or bowl, add almond flour, parmesan cheese, salt, ground black pepper, garlic powder, and Italian seasoning. Mix until all ingredients are well combined.
In a separate small bowl, crack an egg and whisk well.
Remove your skinless chicken breast or chicken cutlets from the packaging and coat them in the egg, then dip them in the almond flour mixture and place them on the baking sheet.
Place the baking dish in the preheated oven and cook for ten minutes. After ten minutes, remove the sheet from the oven and add the broccoli (or whatever other veggies you chose) to the pan. Drizzle the vegetables in olive oil and sea salt, tossing well to coat.
Finally, add marinara sauce and extra parmesan cheese to the top of the chicken breasts and cook for an additional ten minutes, or until the chicken is cooked through. Not quite a casserole, but it does have all the flavor of one — and it’s just as easy to make.
If you like a little zest in your parmesan chicken, sprinkle some lemon juice on top. If you’re looking to make this even more Italian, a little low-sugar tomato sauce might be in order. However you like your low-carb chicken parmesan, this one-pan dish is sure to please.
30-Minute Keto Parmesan Chicken
This Italian sheet pan parmesan chicken is a fantastic weeknight dinner recipe. Crispy chicken breasts coated in parmesan cheese served with a side of veggies.
- Total Time: 30 minutes
- Yield: 4 servings
- 4–6 chicken breasts
- 1 large egg
- ¾ cup almond flour
- ¼ cup grated parmesan cheese
- 1 ½ teaspoon salt
- ¼ teaspoon black pepper
- 1 tablespoon garlic powder
- 2 teaspoons Italian seasoning
- 1 tablespoon olive oil
- 2 cups broccoli florets
- ½ teaspoon salt
- ¼ cup Marinara sauce
- Extra parmesan cheese
- Preheat oven to 400 degrees and line a baking sheet with parchment paper, set aside.
- Add almond flour, parmesan cheese, 1 teaspoon salt, pepper, garlic powder, and Italian seasoning to a shallow dish. Mix well to combine. Add egg to a separate dish and whisk well.
- Coat chicken breasts in egg mixture, then almond flour mixture. Place on baking pan.
- Bake for 10 minutes and remove from oven. Add broccoli. Drizzle olive oil and remaining ½ teaspoon salt over broccoli. Toss well to coat. Add marinara sauce and extra parmesan cheese to the tops of each chicken breast.
- Return pan to oven for an additional 10 minutes until chicken is cooked through. Cooking time will vary depending on thickness of chicken.
- Serving Size: 1 chicken breast
- Calories: 273
- Fat: 14g
- Carbohydrates: 7g (3g)
- Fiber: 4g
- Protein: 33g
The post 30-Minute Keto Parmesan Chicken appeared first on Perfect Keto.