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Keto chicken parmesan with almond flour crust, melted mozzarella and marinara in a baking dish
Dr. Don Colbert, MD

Keto Zone Chicken Parmesan

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Prep Time 15 minutes
Cook Time 36 minutes
Total Time 51 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: Italian
Calories: 560
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 4 boneless skinless chicken thighs pounded to 1/2 inch thickness
  • 1 large egg whisked
  • 1/2 cup blanched almond flour
  • 1/4 cup parmesan cheese grated
  • 1/2 tsp garlic powder
  • 1/2 tsp dried parsley
  • 1/2 tsp sea salt
  • 1/8 tsp black pepper ground
  • 4 tbsp grass-fed butter or ghee, divided
  • 1 1/2 cups marinara sauce no sugar added
  • 1/2 cup whole milk mozzarella sliced thin
  • 1/4 cup fresh thyme chopped, for garnish

Equipment

  • Cast iron skillet or frying pan
  • 9x13 baking dish
  • Meat mallet
  • Mixing bowls

Method
 

  1. Preheat the oven to 375°F.
  2. In a medium bowl, whisk together the almond flour, grated parmesan, garlic powder, dried parsley, sea salt and black pepper.
  3. In a second small bowl, whisk the egg.
  4. Melt 1 tbsp of the butter in a cast iron skillet over medium heat.
  5. Dip one piece of chicken in the egg, letting the excess drip off.
  6. Press the chicken into the almond flour mixture until fully coated on both sides.
  7. Cook 4 minutes per side, until golden. Almond flour browns faster than breadcrumbs, so watch it and pull the heat back if it darkens early.
  8. Set the browned chicken on a plate. Add another tablespoon of butter to the pan and repeat with the remaining thighs.
  9. Spread 1/2 cup of the marinara across the bottom of a baking dish.
  10. Arrange the chicken on top of the sauce in a single layer.
  11. Spoon the remaining marinara over the chicken.
  12. Lay a slice of mozzarella on each piece.
  13. Bake 20 minutes, until the cheese is melted and bubbling and the chicken reaches 165°F internal.
  14. Remove from the oven, garnish with chopped fresh thyme, and rest 5 minutes before serving.

Nutrition

Calories: 560kcalCarbohydrates: 9.7gProtein: 44.9gFat: 38.7gFiber: 3.3gSugar: 3.7g

Notes

Pound the thighs to an even 1/2 inch. Uneven thickness is the main reason chicken parmesan comes out dry at one end and underdone at the other.
Read the marinara label. Most jarred sauce carries 6 to 10 g of added sugar per half cup, which will undo the whole dish. Look for a sauce with no added sugar and 4 g of carbs or less per 1/2 cup serving.
Serve over zucchini noodles, roasted spaghetti squash, or sautéed spinach. Adding zoodles will change the nutrition figures below.
Adapted from foodwithfeeling.com.

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