bell peppers on keto

Keto-friendly and packed with healthy fats, these little nuggets have the texture of cold and creamy fudge– minus all the sugar.

bell peppers on keto

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You are here: Home / Recipes / Low Carb for 1 last update 2020/07/09 Chicken Parmesan (Keto)Home / Recipes / Low Carb Chicken Parmesan (Keto)

By Karina By Karina

Low Carb Chicken Parmesan with a crispy Keto coating tastes just like a classic Parmigiana without the carb-loaded guilt!

Miss your beloved Chicken for 1 last update 2020/07/09 Parmigiana? Smothered in a rich homemade tomato sauce and melted mozzarella cheese, there’s no doubt you’ll be adding this Low Carb Chicken Parmesan recipe back into your Keto diet! Air fryer method included!Miss your beloved Chicken Parmigiana? Smothered in a rich homemade tomato sauce and melted mozzarella cheese, there’s no doubt you’ll be adding this Low Carb Chicken Parmesan recipe back into your Keto diet! Air fryer method included!

LOW CARB CHICKEN PARMESAN

Using our Parmesan Crusted Chicken Recipe to make one hell of a parma for those of us TRYING to stick to our diets and possibly failing because the craving for ‘normal’ food is too real. If this speaks to you…YOU’RE WELCOME! Because sometimes you just want a golden, crispy crust coating your chicken…and when that craving hits, even this no breading recipe just doesn’t cut it!

Normally, recipes for a low carb crust contain coconut flour, pork rinds or some kind of nut meal. I found the best tasting crumb for this low carb chicken parmesan recipe is a mixture of almond flour and parmesan cheese.

HOW TO MAKE LOW CARB CHICKEN PARMESAN

Golden cheesy crust + rich tomato sauce + melted cheese = the Keto answer to your parma loving, gluten free prayers!

Just like a classic chicken Parma recipe, skinless and boneless chicken breasts are dipped in a flavourful egg wash for the ultimate taste explosion before being coated in a Parmesan crumb mixture. This low carb version may have a few steps, but the end result is so worth it:

  1. Season to start the flavour-romance: I use Italian seasoning but you can use whatever you have — just make sure you love it.
  2. Dip in a garlicky egg wash: fresh garlic is best but you CAN sub with garlic powder. Use 1 teaspoon.
  3. Coat in parmesan/almond flour mixture.
  4. Fry to crispy, golden heaven for 4 minutes each side. Cook in an olive oil/butter mixture. You can use either or both together as we always do. I find the butter/oil mixture yields perfect golden-crust results.
  5. Cook sauce.
  6. Spread half of the sauce in your baking dish.
  7. Arrange chicken over sauce, top with more sauce, sprinkle with cheese.
  8. Broil (or grill for us Aussies!)

With our low carb chicken parmesan, you have the option of using your favourite marinara sauce OR cooking up our homemade tomato sauce.

TIPS

Since you’re cooking chicken breasts coated with parmesan cheese, you need to use a non-stick frying pan (or skillet). Please don’t use any other pan as the chicken may stick to it and ruin your dinner.

To check if your chicken is golden on the underside, give it a gentle push with a spatula after 3 minutes of cooking. If it moves or slides in the grease, use nonstick tongs to lift a corner of the breast to check. If golden, flip and cook until done all the way through.

WHAT DO YOU EAT WITH LOW CARB CHICKEN PARMESAN?

Buttery cauliflower mash, zucchini noodles, creamy broccoli, garlic mushrooms, cauliflower rice, sautéed green beans, steamed veggies or roasted veggies.

AIR FRYER CHICKEN PARMESAN

You CAN totally air fry your chicken!

  • Preheat your air fryer to 400°F (200°C).
  • Spray crumbed chicken all over with olive oil spray.
  • Place two chicken breasts in air fryer basket in a single layer. Cook for 7 minutes.
  • Flip the chicken breasts over. Top with marinara sauce and mozzarella cheese. Air fry for a further 3-4 minutes or until chicken reaches an internal temperature of 165°F (74°C), and cheese has melted.
  • Set aside and repeat with remaining chicken breasts.

MORE KETO RECIPES

Creamy Tuscan Chicken
Garlic Butter Shrimp Scampi
Pork Chops With Creamy Mushroom Sauce
Steak & Shrimp (Surf and Turf)
Spinach Stuffed Salmon

Oven Baked Low Carb Chicken Parmesan tastes just like a classic Parmigiana the 1 last update 2020/07/09 without the carb-loaded guilt. Simple to make with a crispy Keto coating, you'll be adding this Chicken Parmesan recipe back into your Keto diet! Smothered in a rich homemade tomato sauce and melted mozzarella cheese!Oven Baked Low Carb Chicken Parmesan tastes just like a classic Parmigiana without the carb-loaded guilt. Simple to make with a crispy Keto coating, you'll be adding this Chicken Parmesan recipe back into your Keto diet! Smothered in a rich homemade tomato sauce and melted mozzarella cheese!
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bell peppers on keto ⭐️how to bell peppers on keto for Prep: 10 mins
Cook: bell peppers on keto 🔴how to bell peppers on keto for 15 mins
Total: 25 bell peppers on keto 🔴how to bell peppers on keto for mins
Serves: 4 serves

bell peppers on keto ⭐️how to bell peppers on keto for Ingredients

CHICKEN:

  • 1 bell peppers on keto 🔥how to bell peppers on keto for pound 500g chicken breasts, (2 large breasts)
  • bell peppers on keto ⭐️how to bell peppers on keto for for 1 last update 2020/07/09 11 teaspoon Italian seasoning
  • 1/2 bell peppers on keto 👍how to bell peppers on keto for teaspoon onion powder
  • Salt and pepper, to season

EGG WASH:

  • 2 eggs
  • 1 for 1 last update 2020/07/09 cloveclove garlic, minced
  • 1/2 teaspoon bell peppers on keto ☑how to bell peppers on keto for Italian seasoning
  • Salt and pepper, to taste

bell peppers on keto ⭐️how to bell peppers on keto for COATING:

  • 1 cup fresh grated parmesan cheese
  • 1/2 cup almond flour, (not almond meal)

TO COOK:

  • bell peppers on keto 🔴how to bell peppers on keto for 2 tablespoons olive oil
  • 1 bell peppers on keto 👍how to bell peppers on keto for tablespoon butter

TOPPING:

  • bell peppers on keto 🔥how to bell peppers on keto for 26 oz (750g) marinara the 1 last update 2020/07/09 sauce*(750g) marinara sauce* bell peppers on keto 🔥how to bell peppers on keto for (SEE NOTES TO MAKE SAUCE FROM SCRATCH))
  • 8 oz (250g) fresh shredded mozzarella cheese
  • Pinch crushed red pepper flakes, OPTIONAL
  • 2 tablespoons freshly chopped basil or parsley

Instructions

CHICKEN:

  • Slice each chicken breast in half horizontally to make 4 fillets. Generously season with Italian seasoning, onion powder, salt and pepper. Set aside.

EGG WASH:

  • In a shallow bowl, whisk together eggs, garlic and Italian seasoning. Season with a pinch of salt and pepper. Place chicken in the egg wash and set aside to let marinate.*

bell peppers on keto 🔥how to bell peppers on keto for COATING:

  • Combine the parmesan cheese and almond flour in a separate shallow bowl.

TO COOK:

  • Using a fork or tongs, pick up one of the chicken breast pieces and allow excess egg wash to drip off. Dredge in the parmesan mixture, pressing chicken lightly into the coating with the back of the fork, then turn and repeat. Shake off excess coating and repeat with remaining chicken pieces.
  • Heat oil and butter in a large NON-STICK skillet or frying pan over medium-high heat. Fry 2 chicken pieces at a time UNTOUCHED for (about 4 minutes). Do not move chicken around as the coating may peel off of the surface of the chicken before it gets a chance to stick!
  • Once the coating is crispy, golden and set, flip and continue frying on other side until golden and cooked through.
  • Repeat with remaining chicken breast.
  • Arrange oven rack to the middle of your oven. Preheat oven broiler (grill) to 400°F (200°C). Lightly grease a baking dish with non stick cooking oil spray.
  • Spread half of the marinara over the base of a lightly greased baking dish. Sprinkle with red chili flakes (if using) and arrange chicken over the sauce in a single layer. Spread remaining sauce over each chicken breast.
  • Top with the mozzarella and parmesan cheese. Broil (or grill) for 5-10 minutes, or until cheese is bubbling and melted and the chicken is completely cooked through.
    Sprinkle with chopped basil or parsley to serve.

Notes

for 1 last update 2020/07/09 TIPSTIPS
To check if your chicken is golden on the underside, give it a gentle push with a spatula after 3 minutes of cooking. If it moves or slides in the grease, use nonstick tongs to lift a corner of the breast to check. If golden, flip and repeat.
TO MAKE AHEAD:
*If time allows, marinate chicken overnight in the egg wash for a deeper flavour. Cover with wrap and refrigerate, then take it out at least 15 minutes before cooking to help get the chill out.
AIR FRYER METHOD:
You CAN totally the 1 last update 2020/07/09 air fry your chicken!You CAN totally air fry your chicken!
  • Preheat your air fryer to 400°F (200°C).
  • Spray crumbed chicken all over with olive oil spray.
  • Place two chicken breasts in air fryer basket in a single layer. Cook for 7 minutes.
  • Flip the chicken breasts over. Top with marinara sauce and mozzarella cheese. Air fry for a further 3-4 minutes or until chicken reaches an internal temperature of 165°F (74°C), and cheese has melted.
  • Set aside and repeat with remaining chicken breasts.
TO MAKE YOUR OWN SAUCE:
  • 1 tablespoon olive oil
  • 1 large onion chopped
  • 2 teaspoons minced garlic
  • 14 ounces (400 g) tomato puree (Passata)
  • Salt and pepper to taste
  • 1 teaspoon dried Italian herbs
  • 1 teaspoon sugar substitute (optional)
  • Red chili flakes
  1. Heat oil in a medium-sized pot. Fry onion until transparent (about 3 minutes), then add the garlic until fragrant (about 30 seconds).
  2. Add the tomato puree, salt and pepper to taste, Italian herbs, sugar substitute and a pinch of red chili flakes. Cover with lid to simmer for about 8 minutes, or until sauce has thickened slightly. Taste test and adjust salt and pepper, if needed.
bell peppers on keto 👍how to bell peppers on keto for SERVE
Serve with our popular buttery cauliflower mash for the ultimate low carb meal!

Nutrition

Calories: 486kcal | Carbohydrates: 8g | Protein: 47gProtein: 47g | Fat: 31g | bell peppers on keto 👍how to bell peppers on keto for Saturated Fat: 12g | Fiber: 3g | Sugar: the 1 last update 2020/07/09 44g

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Comments

  1. bell peppers on keto 🔴how to bell peppers on keto for Michael says Michael says

    Thanks for the recipe. In the middle of it so two questions/comments;

    1) The egg wash bowl even though shallw and wide only fits two chicken fillets so I had to use 4 eggs in two different bowls

    2) Since shallow does not cover the chicken. Should I flip before dredging?

  2. James says James says


    I made this for dinner according to recipe, only substituting regular flour, and using Rao’s marinara to save time, instead of making my own (which I will try next time). I agree with others that his was the best chicken parmigiana we have ever had. Next time, will make more for leftovers! Great job Cafe Delites!

  3. for 1 last update 2020/07/09 Kyc13Kyc13 says

    bell peppers on keto ☑how to bell peppers on keto for


    Oh my gosh! This is KILLER GOOD! Prob the best chicken parm I’ve ever had! I added fresh mushrooms and an extra teaspoon of Swerve to the sauce. My chicken breasts were thick so I had to cook a little extra until it reached 160 degrees. My husband said loudly, “I LOVE low carb!”

    • Devlin says

      bell peppers on keto ☑how to bell peppers on keto for

      Most large grocers now carry almond flour in the baking section of their stores.

  4. Janet Bradley says

    Could I use regular flour vs almond flour. I don’t have any. Would this change the taste? Really want to try this recipe.

    Thanks, Janet Bradley

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