EASY KETO CHICKEN PARMESAN CASSEROLE

Ingredients

• 2 pounds Boneless Skinless Chicken Thighs (Trimmed; pounded to about ¼ inch thickness)
• 1 teaspoon Salt (Generous seasoning on both sides)
• 1 teaspoon Black Pepper (Freshly ground)
• 1 cup Almond Flour (For the first coating; provides low‑carb base)
• 3 large Eggs (Whisked; acts as binder)
• 1 cup Pork Rinds (Finely crushed; mixed with Parmesan for crunchy coating)
• 1.5 cups Parmesan Cheese (Finely grated; half for coating, half for layering and topping)
• 0.25 cup Avocado Oil (High smoke‑point oil for frying)
• 1.5 cups Low‑Carb Marinara Sauce (Rao's brand or any low‑sugar marinara)
• 8 slices Mozzarella Cheese (Full‑fat; can use shredded if preferred)

Instructions

1. Pound the Chicken

   Place the chicken thighs between two sheets of plastic wrap and pound with a meat mallet or rolling pin until they are about a quarter‑inch thick.

   Time: PT5M

2. Season the Chicken

   Season both sides of each thigh generously with salt and pepper.

   Time: PT2M

3. Prepare Coating Stations

   Set up three shallow dishes: one with almond flour, one with whisked eggs, and one with a mixture of crushed pork rinds and grated Parmesan cheese.

   Time: PT5M

4. Coat the Chicken

   Dredge each piece in almond flour, dip into the egg, then press into the pork‑rind/Parmesan mixture. Ensure an even coat on all sides.

   Time: PT10M

5. Heat Oil and Fry

   Add avocado oil to a large skillet and heat over medium‑high. Test the oil by dropping a small breadcrumb; it should sizzle immediately. Fry the chicken in batches, 3‑4 minutes per side, until golden brown.

   Time: PT15M

   Temperature: medium‑high

6. Drain the Fried Chicken

   Transfer the fried thighs to a paper‑towel‑lined tray to absorb excess oil.

   Time: PT2M

7. Assemble the Casserole

   In a 9×13‑inch baking dish, spread a thin layer of marinara, sprinkle a third of the Parmesan, then layer half the chicken pieces. Top with mozzarella slices. Repeat with another layer of sauce, Parmesan, chicken, and mozzarella. Finish with a final coat of sauce and the remaining Parmesan.

   Time: PT10M

8. Bake

   Preheat the oven to 400°F. Bake the assembled casserole for about 40 minutes, or until the cheese is melted, bubbly, and lightly browned.

   Time: PT40M

   Temperature: 400°F

9. Rest and Serve

   Remove from the oven and let the casserole rest for 5 minutes before serving to allow the sauce to set.

   Time: PT5M

Nutrition Facts

Calories

980

Protein

45 g

Carbohydrates

6 g net

Fat

80 g

Fiber

3 g