KETO CHICKEN PARMESAN! How to Make the BEST Keto Chicken Parm Recipe

Ingredients

• 1.5 pounds Chicken Breast (thinly sliced about 1/4 inch)
• 2 Large Egg (room temperature)
• 1/2 teaspoon Ground Black Pepper (freshly ground)
• 1 teaspoon Garlic Powder
• 1 teaspoon Salt
• 1 tablespoon Fresh Parsley (chopped)
• 1 cup Lupine Flour (zero net carbs, gluten‑free)
• 1/2 cup Unflavored Protein Powder (whey or plant based, no sweetener)
• 1/2 cup Shredded Parmesan Cheese (freshly shredded)
• 1/4 cup Grated Parmesan Cheese (fine grated)
• 1 teaspoon Onion Powder
• 1 cup Mozzarella Cheese (shredded, low‑moisture)
• 2 tablespoons Avocado Oil (high smoke point)
• 1 medium Onion (diced)
• 6 ounces Tomato Paste (canned, no added sugar)
• 1 cup Water
• 1 teaspoon Italian Seasoning
• 1 teaspoon Erythritol (or any low‑carb sweetener)

Instructions

1. Slice the Chicken

   Trim any fat from the chicken breasts and slice each breast horizontally into thin cutlets about 1/4 inch thick.

   Time: PT10M

2. Prepare the Wet Marinade

   In a mixing bowl whisk together the eggs, ground black pepper, garlic powder, salt, and chopped parsley until fully combined.

   Time: PT5M

3. Marinate the Chicken

   Add the sliced chicken to the egg mixture, turning to coat each piece. Cover the bowl with plastic wrap and refrigerate for 15 minutes.

   Time: PT15M

4. Make the Breading Mix

   In a separate bowl combine lupine flour, unflavored protein powder, shredded Parmesan, grated Parmesan, onion powder, garlic powder, salt, and pepper. Mix until evenly distributed.

   Time: PT5M

5. Prepare the Low‑Carb Marinara Sauce

   Heat avocado oil in a skillet over medium heat. Add diced onion and sauté until translucent (about 5 minutes). Stir in tomato paste, water, garlic powder, Italian seasoning, erythritol, salt, and pepper. Simmer for 5 minutes, stirring occasionally, until the sauce thickens slightly.

   Time: PT10M

   Temperature: Medium

6. Preheat the Oven

   Set the oven to 420°F (215°C) and allow it to fully preheat.

   Time: PT10M

   Temperature: 420°F

7. Bread the Chicken

   Remove chicken from the fridge. Using tongs and dry hands, dip each piece back into the egg mixture, then press into the breading mix, ensuring an even coat. Place coated pieces on a parchment‑lined baking sheet.

   Time: PT5M

8. Bake the Chicken Parmigiana

   Spoon a generous amount of the marinara sauce over each chicken piece, then top with shredded mozzarella, a sprinkle of Parmesan, and a pinch of fresh parsley. Bake for 12‑15 minutes, until the cheese is melted, bubbly, and the coating is golden.

   Time: PT12M

   Temperature: 420°F

9. Rest and Serve

   Remove the chicken from the oven and let it rest for 5 minutes before serving. This allows the juices to settle and the cheese to set slightly.

   Time: PT5M

Nutrition Facts

Calories

350

Protein

35 g

Carbohydrates

5 g (net)

Fat

18 g

Fiber

3 g