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chicken parmesan in square baking dish.

Keto Chicken Parmesan

Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 4
Calories: 313
Savory, cheesy, crispy, and oh-so-good, this keto chicken parmesan is a classic family recipe everyone will love. It's easy and naturally gluten-free too!
Print Recipe

Ingredients

For the chicken

  • 1 lb or 2 large chicken breasts, skinless, boneless
  • ½ teaspoon garlic powder
  • Salt and black pepper to taste

For the egg wash

  • 2 eggs
  • 1 teaspoon dried oregano
  • Salt and black pepper to taste

For the coating

  • 1 batch Keto breadcrumbs

For the toppings

  • 2 cups tomato or marinara sauce
  • 1 cup fresh grated parmesan
  • fresh parsley chopped (for garnish)

Instructions

  • Preheat the oven at 360º F.
  • Cut the chicken breasts in half length-wise to make 4 fillets, season with salt, pepper and garlic powder, rub the seasoning all over the chicken and set aside.
  • Prepare two shallow bowls side by side, the first one containing the egg wash ingredients, the second with Keto breadcrumbs.
  • Dip the chicken fillets into the egg wash and transfer to the keto breadcrumbs, pressing the fillets to coat with a fork, then turn and repeat. Remove the excess breadcrumbs and repeat with the remaining chicken pieces.
  • Place the breaded chicken side by side into an oven dish and cook for 20 minutes until crispy and lightly golden brown.
  • Carefully remove the dish from the oven and pour the tomato sauce over the chicken fillets, followed by the grated parmesan. Return to the oven and cook for 8 to 10 minutes to melt the cheese and heat the sauce.
  • Remove from the oven, sprinkle chopped parsley and serve.

Nutrition

Calories: 313 | Carbohydrates: 7g | Protein: 38g | Fat: 14g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 181mg | Sodium: 989mg | Potassium: 692mg | Fiber: 1g | Sugar: 3g | Vitamin A: 647IU | Vitamin C: 6mg | Calcium: 259mg | Iron: 2mg

Additional Info

Net Carbs: 6 g | % Carbs: 7.9 % | % Protein: 50.3 % | % Fat: 41.7 % | SmartPoints: 8
Values
Array
(
    [calories] => 313
    [carbohydrates] => 7
    [protein] => 38
    [fat] => 14
    [saturated_fat] => 6
    [polyunsaturated_fat] => 1
    [monounsaturated_fat] => 3
    [trans_fat] => 1
    [cholesterol] => 181
    [sodium] => 989
    [potassium] => 692
    [fiber] => 1
    [sugar] => 3
    [vitamin_a] => 647
    [vitamin_c] => 6
    [calcium] => 259
    [iron] => 2
)

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