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Keto Chicken Parm Recipe

Keto Chicken Parm Meal Prep with Romesco Sauce Recipe

Chicken parmesan is a delicious classic crowd-pleasing recipe that is insanely easy to meal prep ahead of time. Make this keto chicken parmesan recipe with two surprisingly small, yet major tweaks.

How to Make Keto Chicken Parm

Believe it or not, typical chicken parmesan is a high carb dish. Traditionally, the chicken is coated with a classic breading method and drenched in marinara sauce. Rightfully so, but the combination of flour and marinara can lead to a higher carb content. 

With a simple change, replacing the typical breading with a low-carb flour alternative (in this case I suggest almond flour), and the marinara with a nut-based romesco sauce, we achieve a perfect high-fat dish, with the same classic feel and flavor profiles. 

Romesco is a tomato-based Spanish sauce classically prepared with toasted bread. We've put our own spin on this rich, smoky and peppery sauce using roasted almonds - providing a heart-healthy source of fat and enriching the flavor, while losing the gluten and added carbs!

Meal prep 4 of these chicken breasts in no time and have a delicious keto protein option available to be reheated any day of the week.

If you are meal prepping, add the sauce and fresh cheese to each chicken breast after they are done cooking and completely cooled down.  This will reflect the exact macros outlined per serving in the recipe below. Otherwise, you can add the sauce & cheese during the last 5 minutes of the baking time. and serve immediately.

You ready? Let's go.

Ingredients:

Kitchen Needs:

  • Knife and Cutting board
  • 3 Medium bowl 
  • Whisk
  • Measuring cups and Measuring spoons
  • Sauteuse or large heavy-bottom pan
  • Baking sheet and Foil

Step One: Butterfly and Season Chicken

Keto-Chicken-Parm-Butterfly-Breast-Prep-Recipe

Preheat your oven to 400F (200C).

One chicken at a time, butterfly the breast by cutting crosswise down the middle. Season both sides with kosher salt and black pepper. Repeat with all four chicken breasts. Keep aside in a container.

Step Two: Follow an A-typical 'Breading' Method

In a shallow pan, heat the avocado oil over a low flame/heat. The goal is to bring the oil to the ideal pan-frying temperature without going over the oil's smoke point. Keep a close eye on the oil, use an oil thermometer or laser thermometer to monitor and heat to 400F (200-C). 

Avocado's smoke point is 520F (271 C); aside from the neutral flavor, the oil has high smoke point makes it ideal for frying and cooking. 

As the oil reheats, coat the chicken (aka 'breading' method) via the following procedure: 

In three separate bowls place: 

  • the almond flour
  • the eggs, cracking and beating them 
  • the parmesan, mozzarella, and spices in a third bowl, tossing to incorporate and spread the spices in the cheese mix.

Season each bowl with a hint of salt and pepper and follow this pattern: flour, egg, cheese. 

Working with one butterflied chicken breast at a time, coat the chicken in almond flour by firmly pressing both sides against the flour. Shake to remove excess and transfer to the egg mixture. Fully submerge, remove, and shake off any excess to then again dip a third time in the seasoned cheese mix, once again pressing firmly to evenly coat both sides.

Repeat with all four breasts and hold on a foil-lined sheet pan until needed.

Keto-Chicken-Parm-Recipe-Breading-Process

Step Three: Pan Fry Chicken Breast and Prepare Romesco

Carefully drop chicken breasts into the hot oil by gently laying the chicken breast away from you (this will avoid any potential hot oil spills from hitting you). Fry the chicken breasts one or two at time - depending on the size of your pan.

Pan-fry for 1.5-2 minutes per side, or until coating is golden brown. Avoid burning and adjust time and heat as needed. 

Transfer all chicken breasts to the previously used foil-lined sheet pan. Transfer to preheated oven and cook for an additional 6-8 minutes, or until internal temperature of the chicken is 165F (74 C). Remove from the oven and let rest for 2-3 minutes before serving.

If meal prepping for the week, immediately cool down in the fridge in an open container/tupperware.

Keto-Chicken-Parm-Recipe-Shallow-Fry

Meanwhile, make Romesco sauce or gather if you have it ready.

Make the romesco sauce ahead of time and keep it in your fridge as part of your high fat & heart healthy sauces meal prep rotation. Or feel free to buy a prepared romesco/red pepper sauce from the store. Note the macronutrients will be different from the one displayed here if so.

Step Four: Cool, Portion, Sauce and Store

Once all the ingredients are ready and cooled down, add 1 tablespoon of Romesco sauce on top of each chicken breast, along with a generous sprinkle of parmesan cheese. Spread romesco across the entire chicken breast, and add an extra tablespoon if desired for extra fat and flavor. 

Transfer to a large tupperware, and store covered in the fridge. 

Now you have four delicious proteins meal prepped ready to be reheated at any point of the week!

Keto-Chicken-Parm-Recipe3

Helpful Tips for Reheating:

  • In the oven by baking for 5 minutes, and then broiling for 1-2 minutes; this will caramelize the cheese sprinkled on top of the sauce. The first step will heat the entire chicken breast without burning the outside, and the second step will give it color and an extra layer of flavor.
  • In an Air-fryer following the machine's instructions. I suggest you rotate the chicken breast half way through while keeping a close eye to it to avoid the top from burning.
  • In the microwave cover with a damp paper towel and reheat for 1.5 minutes.

Storing and Serving

Store in the fridge for up to a week. Serve with your favorite keto sides and vegetables. The great thing about this dish is that you have your protein and your sauce all in one place. 

You're welcome.

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Keto Chicken Parm Recipe

COOK TIME:

15 min

PREP TIME:

30 min

YIELD:

4-3oz breasts

DESCRIPTION

This super simple keto meal prep recipe allows you to create a favorite staple in a ketogenic manner by combining a low-carb flour and a high-fat sauce. Talk about convenient perfection. 

INGREDIENTS

  • 4-3 oz (12 oz total) chicken breasts
  • 3/4 cup almond flour
  • 2 Eggs, whole, beaten
  • 1.5 cups parmesan cheese, finely grated
  • 4 tablespoons grated mozzarella cheese
  • 1 tablespoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon oregano
  • 1/2 teaspoon crushed red pepper (optional)
  • Kosher salt & Black pepper, to taste
  • 2 cup avocado oil, for shallow-frying
  • 4 tablespoon Romesco sauce

INSTRUCTIONS

  1. Preheat oven to 400F (200C). One chicken at a time, butterfly the breast by cutting crosswise down the middle. Season both sides with kosher salt and black pepper.

  2. In a shallow pan, slowly heat the avocado oil over a low flame/heat to 400F-450F (204C - 232C).

  3. Crack eggs into a bowl, and mix. Add almond flour in a separate bowl. In a third shallow bowl, combine the mozzarella, Parmesan, and spices. 'Bread' the chicken breasts by coating in almond flour first, then egg, then seasoned cheese mix. Keep in a foil-lined sheet pan.

  4. Once all the chickens are coated and oil is up to temp, carefully drop chicken breasts into oil by gently laying the breast away from you. Fry on each side for 1.5 - 2 minutes or until golden brown. Transfer all 4 pan-fried chicken breasts to a foil-lined baking sheet. Bake for 6-8 minutes or until internal temp is 165F.

  5. Prepare Romesco according to recipe instructions.

  6. Cool chicken breast completely as soon as they are ready. Add 1 tablespoon of romesco on top of each breast and spread evenly. Sprinkle extra parm on top for garnish and flavor.

  7. Store in a deep Tupperware covered for up to a week. For reheating instructions, check our suggestions in the first portion of the blog.

  8. Use as needed and pair with desired keto sides.

NOTES

  • Sprinkle a small amount of cheese on top. If desired, double the quantity of sauce. Note this will add extra fat and calories.

NUTRITION FACTS

Servings: 4-3oz chicken breasts | Calories Per Serving: 580

  • Total Fat 42g
    54%
  • Cholesterol 205mg
    68%
  • Sodium 770mg
    33%
  • Total Carbohydrates 14g
    5%
  • Sugars 2g
  • Protein 38g
  • Vitamin A 156.98mcg
  • Vitamin C 9.26mg