Keto Chicken Parmesan Casserole Recipe [Low Carbs]

Keto Chicken Parmesan Casserole offers a delightful twist to the beloved classic, Chicken Parmesan, while adhering to the principles of a ketogenic diet. This dish combines tender chicken breasts with a flavorful blend of almond flour, Parmesan cheese, and aromatic spices, creating a crispy and satisfying coating. Layered with sugar-free marinara sauce and gooey mozzarella cheese, this casserole captures the essence of the traditional Italian favorite while keeping carb counts low.

It’s a hearty and comforting meal that caters to those following a keto lifestyle, providing a guilt-free indulgence in a timeless dish.

Keto Chicken Parmesan Casserole Recipe

Ingredients

1. Chicken breasts

• 4 boneless, skinless chicken breasts (about 1.5-2 pounds total)
• Pound to an even thickness for even cooking.

2. Almond flour

• 1 cup almond flour
• Provides a low-carb and gluten-free coating for the chicken.

3. Parmesan cheese

• 1 cup grated Parmesan cheese
• Adds a rich, savory flavor and helps create a crispy crust on the chicken.

4. Mozzarella cheese

• 2 cups shredded mozzarella cheese
• Melts into a gooey, cheesy layer that complements the chicken and marinara sauce.

5. Marinara sauce (sugar-free)

• 2 cups sugar-free marinara sauce
• Use a brand with low or no added sugars to keep the dish keto-friendly.

6. Spices

• 2 teaspoons Italian seasoning
• 1 teaspoon garlic powder
• Salt and pepper to taste
• Enhances the flavor profile of the dish with classic Italian herbs and spices.

7. Olive oil

• 2-3 tablespoons olive oil
• Used for browning the chicken and adding richness to the dish.

Optional

• Fresh basil for garnish
• Adds a touch of freshness and visual appeal to the finished casserole.

These thoughtfully selected ingredients harmonize to create a delectable and wholesome Keto Chicken Parmesan Casserole, promising a delightful dining experience that’s both keto-friendly and immensely satisfying.

Instructions

1. Preheat the Oven and Prepare a Baking Dish

1. Preheat your oven to 375°F (190°C).
2. Grease a 9×13 inch baking dish with cooking spray or a light coating of olive oil. This prevents the casserole from sticking.

2. Pound the Chicken Breasts to an Even Thickness

1. Place the chicken breasts on a clean cutting board.
2. Cover them with a piece of plastic wrap or parchment paper.
3. Use a meat mallet or rolling pin to gently pound the chicken breasts to an even thickness of about 1/2 to 3/4 inch. This ensures they cook evenly.

3. Combine Almond Flour, Parmesan Cheese, and Spices in a Bowl

1. In a shallow bowl or dish, combine 1 cup of almond flour, 1 cup of grated Parmesan cheese, 2 teaspoons of Italian seasoning, 1 teaspoon of garlic powder, and salt and pepper to taste.
2. Mix well to ensure the spices are evenly distributed throughout the mixture.

4. Dredge the Chicken in the Almond Flour Mixture

1. Take each pounded chicken breast and coat it thoroughly in the almond flour mixture.
2. Press the mixture onto the chicken to ensure it adheres well.

5. Brown the Chicken in Olive Oil

1. In a large skillet over medium-high heat, add 2-3 tablespoons of olive oil.
2. Once the oil is hot, carefully add the coated chicken breasts to the skillet.
3. Cook the chicken for about 3-4 minutes on each side or until golden brown. This helps create a crispy crust on the chicken.

6. Layer the Chicken in the Baking Dish with Marinara Sauce and Mozzarella Cheese

1. Spread a thin layer of sugar-free marinara sauce on the bottom of the prepared baking dish.
2. Place the browned chicken breasts in the dish, overlapping slightly if needed.
3. Spoon more marinara sauce over the chicken, covering each piece.
4. Sprinkle a generous amount of shredded mozzarella cheese over the chicken and marinara sauce.

7. Repeat Layers and Top with Remaining Mozzarella Cheese

1. Repeat the layering process with any remaining chicken, marinara sauce, and mozzarella cheese until all chicken breasts are used.
2. Finish by topping the casserole with any remaining marinara sauce and a final layer of mozzarella cheese.

8. Bake Until Cheese is Melted and Bubbly, and Chicken is Cooked Through

1. Place the casserole in the preheated oven.
2. Bake for about 20-25 minutes or until the cheese is melted, bubbly, and lightly golden brown.
3. Use a meat thermometer to ensure the internal temperature of the chicken reaches 165°F (74°C) to ensure it’s fully cooked.

Also, Try these: Keto Broccoli Cheese Casserole, Keto Taco Casserole, Keto Cheeseburger Casserole, Keto Breakfast Casserole, Cheesy Cabbage Casserole

These detailed instructions ensure that every step of making Keto Chicken Parmesan Casserole is clear and easy to follow. From preheating the oven and preparing the baking dish to browning the chicken and layering it with marinara sauce and cheese, each action is outlined to help you create a flavorful and satisfying dish. Following these steps will result in a golden-brown, cheesy casserole with tender chicken and rich flavors that everyone will enjoy.

Keto Chicken Parmesan Casserole is a delightful twist on the classic Italian favorite, Chicken Parmesan, tailored to fit into a ketogenic diet. This dish features tender chicken breasts coated in a savory almond flour and Parmesan cheese mixture, creating a crispy and flavorful crust. Layered with sugar-free marinara sauce and gooey mozzarella cheese, this casserole embodies the essence of traditional Chicken Parmesan while keeping the carb content low.

Keto Chicken Parmesan Casserole Nutrition Info

Here’s a simplified nutrition table for Keto Chicken Parmesan Casserole based on typical serving sizes and ingredient quantities. Please note that actual values may vary depending on specific brands and variations in ingredients used:

Nutrition Facts for Keto Chicken Parmesan Casserole (per serving)

Nutrient	Amount per Serving
Calories	498 kcal
Total Fat	32g
– Saturated Fat	12g
Cholesterol	133mg
Sodium	957mg
Total Carbohydrates	7g
– Dietary Fiber	2g
– Sugars	2g
Protein	44g

Note: These values are approximate and may vary based on specific ingredients and portion sizes.

This nutrition table provides a general idea of the macronutrient content of Keto Chicken Parmesan Casserole, highlighting its relatively low carbohydrate count and high protein content, making it suitable for a ketogenic diet.

Here’s a consolidated nutrition table for the ingredients used in Keto Chicken Parmesan Casserole:

Ingredient	Serving Size	Calories	Total Fat	Saturated Fat	Cholesterol	Sodium	Total Carbohydrates	Dietary Fiber	Sugars	Protein
Chicken breasts	4 oz (cooked)	140 kcal	3g	1g	73mg	62mg	0g	0g	0g	26g
Almond flour	1/4 cup	160 kcal	14g	1g	0mg	0mg	6g	3g	1g	6g
Parmesan cheese	1 oz	122 kcal	7g	4g	20mg	352mg	1g	0g	0g	11g
Mozzarella cheese	1 oz	85 kcal	6g	3g	18mg	138mg	1g	0g	0g	7g
Marinara sauce (sugar-free)	1 cup	Varies	Varies	Varies	Varies	Varies	Varies	Varies	Varies	Varies
Olive oil	1 tablespoon	119 kcal	14g	2g	0mg	0mg	0g	0g	0g	0g

Note: The nutritional values for marinara sauce may vary significantly depending on the brand and specific ingredients used. It’s recommended to check the nutrition label of the specific marinara sauce being used for accurate information.

This consolidated nutrition table provides an overview of the nutritional content of each ingredient used in Keto Chicken Parmesan Casserole, based on standard serving sizes.

Tips for Best Results 🍽

Here are some tips to achieve the best results when making Keto Chicken Parmesan Casserole:

1. Even Thickness: Pound the chicken breasts to an even thickness before coating them. This ensures they cook evenly and prevent overcooking or undercooking.
2. Proper Coating: Coat the chicken evenly with the almond flour and Parmesan cheese mixture. Press the coating firmly onto the chicken to ensure it adheres well.
3. Browning the Chicken: Brown the coated chicken breasts in olive oil until they develop a golden crust on both sides. This adds flavor and texture to the dish.
4. Layering: When layering the chicken in the baking dish, alternate between chicken, marinara sauce, and mozzarella cheese layers. Ensure each layer is evenly distributed for a balanced casserole.
5. Final Cheese Layer: Top the casserole with a generous layer of mozzarella cheese. This will create a gooey and melty cheese topping that adds richness to the dish.
6. Baking Time: Bake the casserole until the cheese is melted, bubbly, and lightly golden brown. Use a meat thermometer to ensure the internal temperature of the chicken reaches 165°F (74°C) for doneness.
7. Resting Time: Let the casserole rest for a few minutes after removing it from the oven. This allows the flavors to meld together and makes it easier to slice and serve.
8. Garnish: Garnish the finished casserole with fresh basil leaves or chopped parsley for a pop of color and added freshness.

By following these tips, you’ll achieve a delicious and perfectly cooked Keto Chicken Parmesan Casserole that’s sure to impress!

Delicious Topping Ideas

Here are some delicious topping ideas to enhance your Keto Chicken Parmesan Casserole:

1. Fresh Basil

Sprinkle freshly chopped basil leaves over the casserole just before serving. It adds a pop of color and a refreshing herbaceous flavor.

2. Cherry Tomatoes

Halve cherry tomatoes and scatter them over the baked casserole for a burst of juicy sweetness and vibrant color.

3. Red Pepper Flakes

For a touch of heat, sprinkle red pepper flakes over the casserole. Adjust the amount based on your spice preference.

4. Crushed Pork Rinds

Crushed pork rinds can be used as a low-carb alternative to breadcrumbs for added crunch and texture.

5. Sliced Olives

Add sliced black or green olives on top of the casserole for a briny and savory flavor.

6. Grated Parmesan

Grate additional Parmesan cheese on top of the casserole during the last few minutes of baking for extra cheesiness and a golden crust.

7. Freshly Ground Black Pepper

A sprinkle of freshly ground black pepper just before serving adds a zesty kick and complements the flavors of the dish.

8. Chopped Fresh Parsley

Garnish with chopped fresh parsley for a burst of freshness and a hint of earthy flavor.

9. Balsamic Glaze

Drizzle a small amount of balsamic glaze over individual servings for a touch of sweetness and acidity.

10. Garlic Butter Drizzle

Melt some garlic butter and drizzle it over the casserole before serving for added richness and garlic flavor.

These topping ideas can elevate the flavor and presentation of your Keto Chicken Parmesan Casserole, making it even more delicious and appealing!

FAQ

Is Keto Chicken Parmesan Casserole suitable for a ketogenic diet?

Yes, Keto Chicken Parmesan Casserole is indeed suitable for a ketogenic diet. It’s designed to be low in carbohydrates and high in fat and protein, which are the key principles of a ketogenic eating plan.

The ingredients used in this casserole, such as almond flour, Parmesan cheese, mozzarella cheese, and sugar-free marinara sauce, are all keto-friendly options. These ingredients help keep the carb content low while providing a satisfying and flavorful dish that aligns with the macronutrient ratios typically followed in a ketogenic diet.

However, it’s always essential to check the nutritional information and ingredient labels to ensure that the specific brands and quantities you use fit within your individual keto diet requirements.

What can I serve with Keto Chicken Parmesan Casserole?

You can serve a variety of side dishes with Keto Chicken Parmesan Casserole to create a well-rounded and satisfying meal. Here are some ideas:

1. Low-Carb Vegetables:
   • Steamed or roasted broccoli
   • Cauliflower rice or mashed cauliflower
   • Sauteed spinach or kale
   • Grilled asparagus
   • Zucchini noodles (zoodles) sautéed in olive oil
2. Salads:
   • Garden salad with mixed greens, cherry tomatoes, cucumber, and avocado (use a keto-friendly dressing)
   • Caesar salad without croutons (opt for a low-carb dressing)
   • Caprese salad with fresh mozzarella, tomatoes, basil, and balsamic vinegar (in moderation)
3. Keto Bread or Rolls:
   • Almond flour or coconut flour bread
   • Keto garlic bread or cheesy breadsticks made with low-carb ingredients
   • Flaxseed or chia seed crackers
4. Keto-Friendly Pasta Alternatives:
   • Zucchini noodles (zoodles)
   • Spaghetti squash
   • Shirataki noodles (konjac noodles)
5. Additional Proteins:
   • Grilled shrimp or salmon
   • Sliced steak or pork chops
   • Baked or grilled chicken thighs
6. Dips and Sauces:
   • Keto-friendly marinara sauce for dipping or drizzling
   • Homemade pesto sauce
   • Garlic aioli or ranch dressing for dipping vegetables
7. Cheese and Charcuterie Board:
   • Assorted cheeses such as cheddar, Gouda, and brie
   • Cured meats like prosciutto, salami, and pepperoni
   • Olives, pickles, and roasted nuts
8. Keto-Friendly Desserts:
   • Berries with whipped cream (use unsweetened whipped cream or coconut cream)
   • Keto cheesecake or mousse
   • Dark chocolate (at least 70% cocoa) in moderation

These side dish options complement Keto Chicken Parmesan Casserole well, adding variety and nutritional balance to your meal while staying within the guidelines of a ketogenic diet. Adjust portion sizes and ingredients based on your specific dietary preferences and goals.

Can I make Keto Chicken Parmesan Casserole ahead of time?

Yes, you can absolutely make Keto Chicken Parmesan Casserole ahead of time. Here’s how you can do it:

1. Prepare the Casserole: Follow the recipe instructions up to the point of baking the casserole in the oven. This includes browning the chicken, layering it with marinara sauce and mozzarella cheese in the baking dish, and assembling the casserole.
2. Cover and Refrigerate: Once the casserole is assembled in the baking dish, cover it tightly with aluminum foil or plastic wrap to prevent air exposure. This will help keep the casserole fresh.
3. Refrigerate: Place the covered casserole in the refrigerator. It can be refrigerated for up to 24 hours before baking.
4. Baking: When you’re ready to bake the casserole, preheat your oven to the specified temperature in the recipe. Remove the casserole from the refrigerator and let it come to room temperature for about 15-20 minutes.
5. Bake as Directed: Once the casserole has come to room temperature, remove the cover and bake it in the preheated oven according to the recipe instructions. You may need to add a few extra minutes of baking time since the casserole will be starting from a cooler temperature.

By preparing Keto Chicken Parmesan Casserole ahead of time, you can save time on the day of serving while still enjoying a freshly baked and delicious meal. Just remember to adjust the baking time slightly if the casserole is chilled from the refrigerator before baking.

How long does Keto Chicken Parmesan Casserole last in the refrigerator?

Keto Chicken Parmesan Casserole can typically last in the refrigerator for about 3 to 4 days if stored properly. Here are some tips for storing the casserole and maximizing its shelf life:

1. Cooling: Allow the casserole to cool completely after baking before refrigerating it. This helps prevent condensation and moisture buildup, which can lead to faster spoilage.
2. Covering: Cover the casserole dish tightly with aluminum foil, plastic wrap, or an airtight lid. Make sure there are no gaps where air can enter, as exposure to air can cause the food to spoil more quickly.
3. Storage Temperature: Store the Keto Chicken Parmesan Casserole in the refrigerator at a temperature of 40°F (4°C) or below. Use the refrigerator’s designated colder areas, such as the main body rather than the door, for optimal storage.
4. Separation of Components: If possible, store any leftover marinara sauce separately from the chicken and cheese layers. This can help maintain the texture and prevent the casserole from becoming too soggy.
5. Use-by Date: While Keto Chicken Parmesan Casserole can last up to 4 days in the refrigerator, it’s always best to use your judgment and follow the general guidelines for food safety. If the casserole shows signs of spoilage, such as an off odor, unusual texture, or mold growth, discard it immediately.

By following these storage tips, you can ensure that your Keto Chicken Parmesan Casserole stays fresh and safe to eat for several days in the refrigerator.

Can I freeze Keto Chicken Parmesan Casserole?

Yes, you can freeze Keto Chicken Parmesan Casserole for longer storage. Freezing can help extend the shelf life of the casserole and preserve its quality. Here’s how you can freeze Keto Chicken Parmesan Casserole:

1. Cooling: Allow the casserole to cool completely after baking before freezing. It’s important to cool it down to room temperature to prevent condensation inside the storage container.
2. Portioning: If you plan to freeze individual servings, cut the casserole into portions before freezing. This makes it easier to thaw and reheat only what you need.
3. Wrap or Container: Wrap the cooled casserole tightly in plastic wrap, aluminum foil, or place it in a freezer-safe container with a tight-fitting lid. Make sure the wrapping or container is airtight to prevent freezer burn and maintain freshness.
4. Labeling: Label the wrapped casserole with the date of freezing to keep track of its storage time. Also, write any reheating instructions on the label for reference.
5. Freezing: Place the wrapped or containerized Keto Chicken Parmesan Casserole in the freezer. Store it in a flat position to prevent it from shifting and becoming misshapen.
6. Storage Duration: Keto Chicken Parmesan Casserole can generally be stored in the freezer for up to 2 to 3 months. For best quality, try to consume it within this timeframe.
7. Thawing and Reheating: When you’re ready to enjoy the frozen casserole, transfer it to the refrigerator and allow it to thaw overnight. Once thawed, reheat the casserole in the oven at a moderate temperature until heated through, ensuring the internal temperature reaches a safe level for consumption.

By following these freezing guidelines, you can preserve the flavor and texture of Keto Chicken Parmesan Casserole for later enjoyment.