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+ servings

Keto Baked Chicken Parmesean

Baked Keto Chicken Parmesan with melted cheese
Prep Time 20 minutes
Cook Time 40 minutes
Servings 4 servings
Calories 730 kcal
Net Carbs 5.5 g
Flattened chicken breasts coated in mayo to keep them moist, and then crusted with crushed pork rinds and parmesan cheese, before being naked to crisp perfection and topped with a homemade low carb marinara, and melted mozzarella cheese. A low carb version of the Italian inspired classic chicken parm.

Equipment

  • Baking sheet
  • Knife and Cutting Board
  • Rolling Pin/Meat Tenderizing Mallet
  • Large Freezer Bag
  • basting brush
  • large plate

Ingredients
 
 

  • 4 large chicken breast butterflied and flattened
  • 3 cup pork rinds crushed
  • ¼ cup parmesan cheese
  • ½ teaspoon garlic powder
  • ½ cup mayonnaise
  • salt and pepper

Baked Toppings

Instructions
 

  • Preheat the oven to 375°F [190°C].

Flattening and Butterflying a Chicken Breast

  • To flatten the chicken breasts, begin by laying them flat on a cutting board, press down down on the chicken with your hand flat on top of it. Extend your fingers to curl the tips up to keep them clear of the blade. With a large sharp knife, begin slicing into the long side of the chicken breast horizontally until you almost reach the other side of the breast. If done properly you should be able to open up the chicken breast like a book, at which point it will resemble a butterfly.
    4 large chicken breast
  • Place the butterflied chicken either in a large freezer bag, or under a piece of plastic wrap, and using a rolling pin, slowing roll out the chicken breast in all directions until it has thinned and flattened. Another option is to use the smooth side of a mallet, begin pounding the chicken, working from the inside out, until the chicken breast has reached an almost uniform thickness of 1/4"

Coating the Chicken Breast

  • To crush pork rinds, place in a large freezer bag, or use the bag they come in, leave a small hole for air to escape as you crush them down. Slowly begin crushing them with a rolling pin until they are all crushed into a fine breadcrumb like coating.
    3 cup pork rinds
  • Empty crushed pork rinds onto a large plate, along with the parmesan cheese, salt and pepper. Combine well.
    ¼ cup parmesan cheese, salt and pepper
  • Mix mayo with garlic powder and any other desired seasonings, and using the back of a spoon or a basting brush, lightly coat the outside of each of the flattened chicken breast.
    ½ cup mayonnaise, ½ teaspoon garlic powder
  • Press each side of the mayo coated chicken breast into the pork rind mixture until evenly coated, and shake of any excess.

Topping and Cooking Times

  • Place the coated chicken breasts on a foil/parchment lined baking sheet, and bake at 375°F [190°C] for around 25 minutes until the coating is golden and crispy. Avoid over cooking the chicken at this stage as you are returning the chicken to a hot oven once topped.
  • Remove from the oven, and turn the oven up to 400-425°F [1-1]
  • Top each piece of chicken with 2-3 tablespoons of low carb tomato sauce, and a generous portion of sliced or grated mozzarella cheese.
    1 cup low carb/keto marinara sauce, 9 oz mozzarella cheese
  • Return the topped chicken to the oven for 10-12 minutes, or until the mozzarella in melted and has started to brown. Allow to cool before serving with low carb pasta, seasonal veggies, or the ultimate keto Caesar salad.
    chopped parsley

Nutrition

Calories: 730kcalCarbohydrates: 6.6gProtein: 64gFat: 49gSaturated Fat: 19gSodium: 1250mgPotassium: 540mgFiber: 1.04gSugar: 2.95gCalcium: 420mgIron: 2.43mgSugar Alcohols: 0.05gNet Carbs: 5.5g
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Looking for a different low carb recipe?Something you don't see here or looking for a low carb version of your favourite recipe? Let me know so I can get working on it! Contact me directly or leave a comment!
Keywords: baked chicken parmesan recipe, low carb crispy chicken, mayo coated chicken, oven baked, pork rind chicken