Keto Parmesan Chicken

Welcome to our comprehensive guide on preparing Homemade Keto Parmesan Chicken—a delectable, low-carb dish perfect for those adhering to a ketogenic lifestyle. This recipe combines the richness of Parmesan  cheese with the savory goodness of chicken, resulting in a satisfying meal that aligns perfectly with keto dietary goals.

This guide provides extensive details on every aspect of the recipe, from ingredient measurements and cooking instructions to nutritional information and tips for achieving optimal results. Whether you’re a keto aficionado or new to low-carb cooking, this recipe will help you enjoy a flavorful, nutritious meal while staying within your dietary parameters.

Ingredients:

For the Chicken:

• Chicken Breasts: 4 boneless, skinless breasts (about 1.5 pounds; ensure uniform thickness for even cooking)
• Olive Oil: 2 tablespoons (for coating and browning; provides healthy fats)
• Garlic Powder: 1 teaspoon (adds depth of flavor)
• Onion Powder: 1 teaspoon (optional; adds a touch of sweetness)
• Paprika: 1 teaspoon (for color and a hint of smoky flavor)
• Salt: 1 teaspoon (adjust to taste)
• Black Pepper: ½ teaspoon (freshly ground; for seasoning)
• Almond Flour: ½ cup (for a low-carb breading alternative)

For the Parmesan Coating:

• Grated Parmesan Cheese: 1 cup (full-fat; for a rich, cheesy crust)
• Dried Italian Herbs: 1 teaspoon (optional; for added flavor; includes basil, oregano, and thyme)
• Eggs: 2 large (beaten; used as an adhesive for the coating)
• Garlic Powder: ½ teaspoon (for additional flavor in the coating)
• Salt: ¼ teaspoon (for seasoning the coating)

For Garnish (optional):

• Fresh Parsley: 2 tablespoons (chopped; for a touch of color and freshness)
• Lemon Wedges: 4 (for serving; adds a bright, zesty flavor)

Instructions:

1. Preheat Oven:
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• Set Temperature: Preheat your oven to 400°F (200°C). This temperature ensures a crispy coating while keeping the chicken tender and juicy.

1. Prepare the Chicken:

• Pound the Chicken: Place 4 boneless, skinless chicken breasts between two sheets of plastic wrap. Using a meat mallet or rolling pin, gently pound the chicken to an even thickness of about ½ inch. This helps ensure uniform cooking and a tender texture.
• Season the Chicken: In a small bowl, mix 1 teaspoon of garlic powder, 1 teaspoon of onion powder (if using), 1 teaspoon of paprika, 1 teaspoon of salt, and ½ teaspoon of black pepper. Rub this seasoning mixture evenly over both sides of the chicken breasts.

1. Prepare the Coating:

• Mix the Breading: In a shallow dish, combine ½ cup of almond flour, 1 cup of grated Parmesan cheese, 1 teaspoon of dried Italian herbs (if using), ½ teaspoon of garlic powder, and ¼ teaspoon of salt. Stir until the ingredients are well mixed.
• Prepare the Egg Wash: In another shallow dish, beat 2 large eggs until well combined. This will be used to adhere the coating to the chicken.

1. Coat the Chicken:

• Dip in Egg Wash: Dip each seasoned chicken breast into the beaten eggs, ensuring it is fully coated.
• Coat with Parmesan Mixture: Dredge the egg-coated chicken breasts in the Parmesan mixture, pressing gently to ensure an even, generous coating. This will create a crispy,  cheesy crust.

1. Cook the Chicken:

• Prepare Baking Sheet: Line a baking sheet with parchment paper or a silicone baking mat to prevent sticking and for easy cleanup.
• Place Chicken on Sheet: Arrange the coated chicken breasts in a single layer on the prepared baking sheet. Drizzle 2 tablespoons of olive oil over the chicken to aid in browning and crisping.
• Bake: Place the baking sheet in the preheated oven and bake for 25-30 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the coating is golden brown and crispy.

1. Finish and Serve:

• Rest the  Chicken: Once baked, remove the chicken from the oven and let it rest for 5 minutes before serving. This allows the juices to redistribute and ensures a moist, tender chicken.
• Garnish: If desired, garnish with freshly chopped parsley and serve with lemon wedges for a burst of fresh flavor.

Nutritional Information (per serving, assuming 4 servings total):

• Calories: 320
• Total Fat: 22 grams
• Saturated Fat: 7 grams
• Cholesterol: 115 milligrams
• Sodium: 700 milligrams
• Total Carbohydrates: 6 grams
• Net Carbohydrates: 3 grams
• Dietary Fiber: 3 grams
• Protein: 30 grams

Keto Points:

Each serving of this Homemade Keto Parmesan Chicken contains approximately 3 grams of net carbs. This makes it an excellent choice for maintaining ketosis while enjoying a flavorful and satisfying meal.

Additional Tips:

1. Ingredient Variations: For added flavor, consider incorporating other herbs or spices into the coating mixture, such as cayenne pepper for heat or paprika for smokiness. You can also substitute almond flour with finely crushed pork rinds for an alternative low-carb breading.
2. Cooking Equipment: For a crispier coating, you may use a wire rack placed on the baking sheet, allowing air to circulate around the chicken. This technique helps achieve an even crispiness.
3. Side Dish Pairings: Serve this Parmesan chicken with keto-friendly sides such as sautéed spinach, cauliflower rice, or a fresh green salad to create a balanced and nutritious meal.

Serving Suggestions:

This Keto Parmesan Chicken is versatile and pairs well with a variety of side dishes. Consider serving it with a side of roasted vegetables or a creamy cauliflower mash for a complete keto-friendly meal. It also makes a great addition to meal prep, as it can be stored in the refrigerator for up to 3 days and reheated easily.

Conclusion:

Our Homemade Keto Parmesan Chicken recipe provides a delicious, low-carb option for those following a ketogenic diet. With detailed instructions and helpful tips, this guide ensures you can create a flavorful, satisfying dish that aligns with your dietary goals. Enjoy this crispy, cheesy chicken as part of a balanced meal or as a tasty addition to your meal prep routine, and stay on track with your keto lifestyle while savoring every bite.