Monday, October 3, 2022
HomeHealthy EatingThe Greatest Keto Hen Parmesan (Oven Recipe) – Ditch The Carbs

The Greatest Keto Hen Parmesan (Oven Recipe) – Ditch The Carbs


Benefit from the style of a crispy keto hen parmesan at dwelling with this fast and straightforward recipe that is stuffed with taste and guilt-free.

At solely 4.3 web carbs per serving, we have simplified this hen parmesan so to have an incredible dinner prepared in underneath half-hour!

A fork is lifting a bite of keto chicken parmesan from a plate full of zucchini noodles and chicken parmesan.

The entire household will love this conventional recipe of baked parmesan hen that is identical to the one at your favourite Italian restaurant. It is a scrumptious meal that is excellent in your low-carb food regimen, keto food regimen, or high-protein food regimen.

Bounce to:

Is hen parmesan keto?

At eating places, you will discover conventional hen parm (or hen parmigiana) fried and breaded with tomato sauce and mozzarella cheese protecting it. Whereas scrumptious, it is stuffed with carbs and added sugars.

For this simple wholesome recipe, you will nonetheless get to take pleasure in crispy hen simply with out the breading or grain. Pair this hen with a aspect of zoodles (zucchini noodles) are you could have an easy-to-make scrumptious dinner that may impress anybody whether or not they’re on the keto food regimen or not!

Components

So how do you get crispy keto hen parmesan? The trick is to coat your hen in a layer of grated parmesan cheese as a substitute of bread crumbs.

The hen parm crust will crisp up good and will not get soggy while you add your marinara on prime. I’ve discovered this works a lot nicer than crushed pork rinds or some other low carb substitutions.

Ingredients for keto chicken parmesan - chicken, parmesan, marinara, mozzarella, eggs, olive oil, and seasoning.
Simpel substances to make keto hen parmesan recipe

This is what you will must make this low carb hen parmesan:

  • hen breasts – every hen breast will serve two individuals since you can be slicing the hen in half.
  • freshly grated parmesan cheese – it’s also possible to attempt a parmesan cheese combination with different onerous cheeses.
  • eggs
  • onion powder
  • garlic powder
  • Italian seasoning
  • marinara sauce – make a home made sauce or go for a scrumptious no-sugar-added store-bought sauce.
  • mozzarella cheese – shredded or sliced
  • salt and pepper
  • olive oil

See the keto hen parmesan recipe card under for portions and dietary info.

How one can put together your hen

Prepping your hen is essential to having an evenly cooked keto hen parmesan when baking it within the oven. You need your hen to have a good thickness however be skinny. A couple of minutes of prep goes an extended method to an amazing meal.

To prep the hen breast it would be best to slice every breast in half alongside the size to make two thinner items. Place your knife alongside the thickest fringe of your hen breast and slice throughout in direction of the thinnest part.

After you have sliced your hen place the hen piece between two sheets of baking parchment paper or kitchen plastic wrap. Utilizing a meat mallet or rolling pin, pound the hen till it’s a good thickness, about ½ inch thick.

Make sure you pound your hen one piece at a time. Then salt and pepper and season the hen if desired.

How to tenderize chicken for a chicken parm recipe
Flattened hen items

How one can coat hen parmesan

Now that your hen is prepped you’re able to coat and bake your keto hen parmesan. Preheat the oven to 200°C/400°F. Pour the olive oil into a big baking pan in order that the underside is totally lined. Put aside.

To make the coating, begin by cracking your eggs right into a medium bowl and mixing it with a fork to create an egg tub. In a separate bowl combine collectively the shredded parmesan cheese, onion powder, garlic powder, and Italian seasoning.

egg bath for chicken
Dip your hen breasts into the egg combination.

Take a chunk of hen and dip it within the egg tub (egg combination) so that’s fully lined. Then dip that hen into the seasoned parmesan cheese combination. Gently press the hen into the parmesan cheese in order that it sticks to the hen. Then flip it over and do it to the opposite aspect.

Repeat till every bit of hen is coated. Make sure that the edges are coated too!

how to coat chicken in a low carb coating
Keto hen parmesan coating.

Baking keto hen parmesan

Place your coated hen right into a ready baking pan (or casserole dish) with the oil on the backside. Make sure you depart just a little house between every hen breast so they don’t seem to be touching.

Bake your hen within the sizzling oven on the highest rack for 15-17 minutes till the interior temperature reaches 74°C/165°F. Then flip the oven to broil (grill) to let the hen crisp on all sides for 2-3 minutes

low carb chicken parmesan before cooking
Chcken breasts lined in parmesan breading combination.

Take away the golden brown baked crispy hen from the oven. Spoon 2 spoonfuls of marinara sauce over every hen breast after which prime with shredded mozzarella cheese. Place again within the oven underneath the broiler (grill) for one more 1-3 minutes to permit the mozzarella cheese to soften. Take away from the oven and serve.

Trace: My hen breasts ended up being big so I had to make use of two baking pans to bake my hen. That is okay, simply make sure to add olive oil to the underside of every pan.

how to make keto chicken parmesan
Baked hen parmesan keto model

Air fryer keto hen parmesan recipe

To cook dinner keto parmesan hen within the air fryer you observe all of the steps however as a substitute of inserting your crumbed hen into the casserole dish, you place every bit into the aur fryer basket. There should be at the very least 1 inch on all sides to permit the warmth to flow into and air fry evenly.

  1. Preheat your air fryer to 180C/350F.
  2. Make the crumbed hen following the recipe card under.
  3. Guarantee there’s loads of house between the items of hen and the aspect of the basket.
  4. Prepare dinner for 8-10 minutes, relying on the dimensions of your air fryer basket and the dimensions of your hen items.
  5. Flip every pice over with silicon kitchen tongs.
  6. Add the marinara sauce and mozzarella cheese and cook dinner for one more 3 minutes.
Baked keto chicken parmesan

Substitutions

In case you are lacking an ingredient for this keto hen parmesan recipe yow will discover a couple of substitution suggestions under.

  • Italian Seasoning – use Italian herbs comparable to ½ teaspoon of dried basil, parsley, and oregano as a substitute. Add a pinch of sage or rosemary if desired. Minced garlic is scrumptious too.
  • Parmesan Cheese – use almond flour as a substitute. Add some salt and pepper to your breading so that you simply aren’t dropping any taste.
  • Vegetarian – the hen will be changed with thick slices of eggplant to make eggplant parmesan. Make sure you salt your eggplant and let it sit for a number of minutes to attract moisture out of the veggie. Then pat it dry earlier than coating. Your cooking time would be the similar.

Take into account that substitutions and modifications to your substances can even change the carb rely and nationwide details for this recipe.

Baking dish filled with 4 servings of keto chicken parm topped with marina and melted cheese
Keto hen parmesan recipe with marinara sauce.

Variations

Make this keto hen parmesan suit your tastes and life-style. Perhaps you want issues spicy or need to make it simpler in your youngsters to take pleasure in. Try some suggestions under for tactics actually make this recipe stand out.

  • Spicy – add ¼ teaspoon cayenne pepper, chili flakes, or crimson pepper flakes to your parmesan cheese coating.
  • Stuffed – stuff your hen with slices of cheese, contemporary herbs, tomato, and even bacon.
  • Child-friendly – minimize your hen into strips or use hen cutlets earlier than coating and baking in order that they’re simpler for youths to eat. Maintain the marinara on the aspect to permit them to dip their hen.
  • Keto hen parmesan casserole – place your breaded hen breasts or hen thighs in a casserole dish, permitting the hen breast items piece to the touch. Pour the marinara sauce excessive with th mozzarella cheese. Cowl the casserole dish (baking sheet or sheet pan) with foil and bake. Take away the foil for the ultimate 10 minutes of cooking time to permit the cheese and sauce to create a crispy crust.

See this recipe on my web site for a home made sugar-free marinara sauce!

Fork with a bite of keto chicken parmesan with plate in the background
Delicius crispy home made keto hen wth zucchini noodles.

Tools

To make this recipe you will have a meat mallet or rolling pin to pound, tenderize, and even out the thickness of your hen. When you can skip this step within the recipe, I extremely advocate that you do not. It’s key to an evenly cooked hen.

When baking your hen I like to recommend utilizing a deep baking pan or a deep sheet pan, not a shallow cookie sheet. The underside of your pan will probably be lined in a little bit of oil whereas baking to primarily fry your hen.

Whereas I did not have points with oil splashing. Simply in case you need any oil splashes to be contained in your pan. So a deeper pan is right.

Storage and reheating

Cooked keto hen parmesan will be saved in an hermetic container within the fridge for 3-5 days. Since there aren’t any bread crumbs used you do not have to fret in regards to the hen getting soggy such as you usually would.

To reheat your hen place it within the microwave for 1-2 minutes or within the oven on the highest rack for 5-7 minutes at 200C/400F. You can even reheat your hen within the air fryer you probably have one.

High tip

In case you are utilizing a jarred marinara sauce splurge on a superb high quality scrumptious sauce in the event you can. A scrumptious sauce is essential for excellent taste.

You will not be utilizing your complete jar of marinara sauce for this recipe so the leftover sauce will be saved within the fridge or frozen in your ice dice tray to make this keto hen parmesan once more subsequent week.

Greatest keto aspect dishes to serve with hen

collage of the best side dishes for pork
The most effective low-carb aspect dishes to serve with hen

There are such a lot of scrumptious low-carb and keto aspect dishes to serve with hen. Hen is a flexible family-friendly dinner and so you want to select fast and straightforward wholesome aspect dishes the entire household will love.

Listed here are a few of my favourite keto aspect dishes to serve with hen.

FAQs

Is parmesan keto-friendly?

Sure, parmesan cheese is extraordinarily keto-friendly! One ounce of this tough cheese is underneath a gram of carbs and likewise affords 11 grams of satiating protein.

Is there a distinction between hen parmesan and parmesan hen?

This dish has a shocking quantity of names! Whether or not you name it hen parmesan, parmesan hen, hen parm, or the elevated-sounding hen parmigiana, it is all the identical scrumptious factor. A golden brown grated parmesan cheese coating with a marinara sauce and shredded mozzarella cheese.

What kind of hen is greatest to make use of?

Conventional hen parmesan makes use of hen breats, however you should utilize hen thigh or hen tenders.

Can I make this recipe dairy-free?

As a substitute of utilizing parmesan cheese you could possibly use 1 cup of almond flour or 1 cup of crushed pork rinds. All these crumbed coatings are naturally gluten-free and low-carb.

Can I pan fry this keot hen parmesan?

Sure. Add some oil to a skillet or frying pan and place hen gently down and and cook dinner over a medium warmth. Pan frying can usually take away a number of the egg wash and parmesan combination so that you need to forestall touching or transferring every bit an excessive amount of. Flip half approach by way of cooking to verify the hen is golden brown on each side.

What marinara sauce is greatest for the keto food regimen?

At all times learn the vitamin labels to make sure your pasta sauce has no added sugars. Tomatoes and tomato sauce has pure sugars that can not be averted, however the substances on the meals label should have no of those names of sugars added.

Collage of images - chicken parmesan

📖 Recipe

Four keto chicken parmesan baked in a clean glass baking pan resting on the counter.

Please price this recipe.

The Greatest Keto Hen Parmesan Recipe

Crispy Keto Hen Parmesan baked within the oven and able to eat in underneath half-hour. This dinner is low-carb and gluten-free.

Servings: 4 individuals

NET carbs: 4.3g

Prep Time 5 minutes

Prepare dinner Time 25 minutes

Whole Time 30 minutes

Weight loss plan: Diabetic. Gluten Free

Gluten Free. Grain free. Keto. LCHF. Low Carb. No Sugars. Wheat Free

Evaluate Recipe
Print
Pin

Calculate substances

Alter servings: 4 individuals

Stop your display from going darkish

Directions

Put together hen parmesan items

  • Preheat the oven to 200°C/400°F. Pour the olive oil right into a baking a big baking pan in order that the underside is totally lined.

  • Reduce every hen breast in half down the size so that you’ve 4 thinner hen breasts. Begin by inserting a pointy knife on the thick finish of the breast and slice by way of the breast right down to the thinner finish.Place every hen breast between a sheet of plastic wrap or parchment paper. Utilizing a meat mallet or rolling pin pound the hen till it’s a good thickness, about ½ inch thick. Salt and pepper the hen if desired.
  • Subsequent, crack your eggs right into a bowl and whisk them along with a fork to make an egg tub (egg wash) in your hen. In a separate bowl combine collectively the grated parmesan cheese, onion powder, garlic powder, and Italian seasoning.

  • Dip every hen breast into the egg so that every aspect is coated with the egg. Then dip the hen into the seasoned parmesan cheese on all sides in order that it’s fully coated.

Cooking Directions

  • Lay the coated hen breast flat within the baking pan with the olive oil on the backside. Repeat till all 4 hen breasts are lined and organized within the pan. Bake within the oven for 15-17 minutes and the interior temperature reaches 74°C/165°F. Then flip the oven to broil to let the hen crisp on all sides for 2-3 minutes.

  • Take away the hen from the oven. Spoon 2 spoonfuls of marinara sauce over every hen breast after which prime with mozzarella cheese. Place again within the oven underneath the broiler for one more 1-3 minutes to permit the mozzarella cheese to soften. Take away from the oven and serve. Take pleasure in!

Notes

At all times examine the label when utilizing the jarred marinara sauce to make sure there isn’t any sugar added and it’s keto-friendly. The carbs and sugar in jarred marinara can significantly fluctuate by model.

mockups of the low-carb starter pack cookbook

Diet Information

The Greatest Keto Hen Parmesan Recipe

Serving Measurement

 

1 serve ( serves 4)

Quantity per Serving

% Day by day Worth*

* P.c Day by day Values are primarily based on a 2000 calorie food regimen.

COOKBOOKS – MEAL PLANS – PANTRY

.

mockup of a low carb and keto recipe shop, cookbooks and baking ingredients

Approximate vitamin info is offered for comfort and as a courtesy solely. For essentially the most correct dietary information, use the precise substances and types you utilized in your most popular vitamin calculator.

RELATED ARTICLES

LEAVE A REPLY

Please enter your comment!
Please enter your name here

Most Popular

Recent Comments