Keto 7 day meal plan

Keto Chicken Parmesan

by KetoFocus.com
Nutrition Facts

6

Servings

580

Calories

36.4g

Fat

59.4g

Protein

3.9g

Net Carbs

The best keto chicken parmesan recipe with crispy breaded chicken thighs and layers of marinara and gooey mozzarella cheese.

Keto Chicken Parmesan Ingredients

Keto Chicken Parmesan Directions

  • 1
    Preheat oven to 400 degrees. To get thinner cuts of thighs, place the thigh in a ziploc bag or between two pieces of plastic wrap or parchment paper. Using a mallet or rolling pin, pound the meat until the chicken is ¼ inch thick.
  • 2
    Place almond flour in a shallow dish. Place eggs in a second shallow dish and beat. Place ground pork rinds and grated parmesan cheese in the third shallow dish and mix until combined.
    three bowls for dipping chicken in
  • 3
    Season each chicken thigh with salt and pepper. Dip a piece in almond flour to evenly coat with a light dusting of flour.
    dip the chicken in the almond flour
  • 4
    Dip the floured chicken thigh in the egg mixture.
    dip the chicken in the egg mixture
  • 5
    Finally dip the chicken in the pork rind and parmesan cheese mixture to evenly coat.
    dip chicken in pork rind mixture
  • 6
    To a large skillet, add ½ inch of avocado oil or ghee. Heat over medium high heat. The oil is hot enough when a small piece of the breading mixture sizzles in the skillet. Start adding in the chicken thighs to the pan. Only add in enough thighs to allow for evenly cooking. Have about ½ inch room around each thigh. You will have to cook the thighs in batches.
    pre heat the avocado oil for frying
  • 7
    Cook the thighs until golden brown, turning halfway through. Transfer to a paper towel lined plate when done.
    frying chicken thighs
  • 8
    To a large casserole dish, add a thin layer of marinara sauce to the bottom. Sprinkle ⅓ the parmesan cheese over sauce. Place half of the breaded chicken thighs over the parmesan cheese layer and top with half of the mozzarella slices. Spoon half of the marinara sauce on the mozzarella layer and sprinkle with another third of the parmesan cheese. Repeat layers one more time ending with a final layer of sauce and parmesan cheese.
    layering chicken parmesan
  • 9
    Bake until cheese is golden and bubbling, about 40 minutes. Let cool before serving.
    baking chicken parmesan

Low Carb Chicken Parmesan

keto chicken parmesan cheese pull Juicy chicken thighs breaded with a crispy low carb crusty breading and topped with marinara and lots of gooey cheese?! Sign me up! This recipe for keto chicken parmesan is easy to make and turns out perfect every time.

The chicken thighs are coated with a keto breading mixture of almond flour, ground pork rinds and grated parmesan cheese. The breaded chicken thighs are pan fried in avocado oil to form a crispy outer crust and lock in the juices on the inside.

Next layers of crispy chicken, marinara sauce, parmesan and mozzarella cheese are laid down to complete this magnificent keto dinner recipe.

Chicken Thighs vs Chicken Breast for Keto Chicken Parmesan

raw chicken cut up and on metal pan

I prefer to use chicken thighs over chicken breasts when making low carb chicken parmesan. Chicken breasts tend to dry out faster than thighs because the breast is a very lean tissue (not a lot of fat content). Chicken thighs retain their moisture easily because they are a fattier cut of poultry.

Besides, on the keto diet, you want to choose fattier cuts of meat over the lean cuts in order to keep your fat counts up and keep you feeling full.

Low Carb Breading

breaded chicken frying in pan The keto breading used to form the crispy crust around the chicken thighs is a combination of mostly ground pork rinds and grated parmesan cheese. First the chicken thigh is lightly covered with almond flour. You can substitute with coconut flour if you are allergic to nuts. Next, the thighs are dipped in a beaten egg mixture. And finally, the chicken thighs are coated with ground pork rinds and parmesan cheese mixture.

Ground pork rinds can be made by grinding up pork rinds in a food processor or you can buy them online already ground. The brand I prefer is Pork Panko by Bacon’s Heir.

Keto Approved Marinara Sauce

homemade marinara sauce in jar An inexpensive option for keto marinara sauce is to make your own from canned or fresh whole tomatoes. I have a recipe for Keto Pizza Sauce that is amazing and very easy to make. You can make it in bulk and freeze the rest for later so you always have marinara sauce on hand when you need it.

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Annie Lampella

Annie Lampella

I strive to find meals that your whole family can enjoy (kids and relatives too) while you are on your keto quest. You can still have your favorite foods on the keto diet, you just have to be creative with how you make them.

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Keto 7 day meal plan