Keto Eggplant Chicken Parms

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  • prep time

    prep time

    12 min

  • cook time

    cook time

    25 min

  • ready time

    ready time

    37 min

Keto Eggplant Chicken Parms

86 ratings

These perfect portions of eggplant chicken parmesans are keto friendly and have all the important components of the dish. Each portion is made up of a seasoned eggplant disc, topped with juicy chicken, baked marinara, and plenty of melted cheese. Pair this with a salad or cauliflower rice risotto!

  • Net Carbs

    2.2 g

  • Fiber

    1.3 g

  • Total Carbs

    3.6 g

  • Protein

    17.6 g

  • Fats

    7.8 g

157 cals

Keto Eggplant Chicken Parms

#1 Low Carb & Keto Diet App Since 2010

Track macros, calories, and access top Keto recipes.

Download on the App Store
Get in on Google Play

Ingredients

  • Boneless Skinless Chicken Breast

    Boneless Skinless Chicken Breast

    10 ounce

  • Salt

    Salt

    ½ teaspoon

  • Black Pepper

    Black Pepper

    ½ teaspoon

  • Garlic Powder

    Garlic Powder

    ¼ teaspoon

  • Olive Oil

    Olive Oil

    2 teaspoon

  • Eggplant, Raw

    Eggplant, Raw

    6 ounce

  • Olive Oil

    Olive Oil

    2 teaspoon

  • Salt

    Salt

    ½ teaspoon

  • Black Pepper

    Black Pepper

    ½ teaspoon

  • Oregano, Dried

    Oregano, Dried

    1-½ teaspoon

  • Marinara Or Spaghetti Sauce Commercially Prepared

    Marinara Or Spaghetti Sauce Commercially Prepared

    6 tablespoon

  • Mozzarella Cheese, Whole Milk

    Mozzarella Cheese, Whole Milk

    6 tablespoon, shredded

  • Parmesan Cheese, Fresh (hard)

    Parmesan Cheese, Fresh (hard)

    6 teaspoon, shredded

Recipe Steps

steps 7

37 min

  • Step 1

    Butterfly 2 chicken breasts and pound them flat. Flatten them to fairly thin - ¼ inch. Then, sprinkle the first amounts of salt and pepper and the garlic over the chicken.
    Step 1
  • Step 2

    Heat the first amount of olive oil in a medium sized pan over high heat. Place the chicken seasoned side down in the oil. Cook the chicken for about 8 minutes per side, until both sides are lightly golden brown. When done, set the chicken aside to cool for later.
    Step 2
  • Step 3

    Preheat an oven to 375 degrees and line a sheet tray with parchment paper. Slice 6 slices from an eggplant, each one weighing 1 oz. Since eggplants vary in size, your slices may have slightly different diameters. Try to choose an eggplant that has 6 oz of uniform size on it.
    Step 3
  • Step 4

    Arrange the eggplant on your lined sheet tray. Drizzle ½ tsp of olive oil onto each slice. Each slice should also get a pinch of salt, pepper, and ¼ tsp each of oregano.
    Step 4
  • Step 5

    Slice your chicken into 6 pieces. You can slice and arrange the chicken as needed to have 6 equal portions. Place a portion of chicken on top of each eggplant slice. Then, spread 1 TB of marinara sauce over each portion.
    Step 5
  • Step 6

    Sprinkle 1 TB of mozzarella over each portion, followed by 1 tsp of parmesan.
    Step 6
  • Step 7

    Bake the tray for 15-17 minutes, until the cheese is bubbly and golden brown. Enjoy!
    Step 7

Comments 31

  • Anthony Vella

    Anthony Vella a year ago

    Very good! I have considered breading the eggplant with almond flour and egg, then air frying it with the cheese on top. It would give it a little bit of a crunch!

    • Nikki13

      Nikki13 6 months ago

      You can also use pork panko!

  • PaisleyJoMama

    PaisleyJoMama 2 years ago

    This recipe is delicious! I did add draining & pre cooking the eggplant. Best keto recipe I’ve tried so far!

    • ExcellentKetone355936

      ExcellentKetone355936 2 years ago

      Lovely, easy to make and yes u need to cook the eggplant for 15 mins before adding the topping

      • 𝔒𝔫𝔢𝔏𝔲𝔠𝔨𝔶𝔏𝔞𝔡𝔶

        𝔒𝔫𝔢𝔏𝔲𝔠𝔨𝔶𝔏𝔞𝔡𝔶 2 years ago

        Love this recipe, however as others have stated, precook the eggplant for 15 mins on 375°F while cooking the chicken. I also used fresh sliced mozzarella and replaced the olive oil with avocado oil. Was DELICIOUS!

        • OutstandingArugula480983

          OutstandingArugula480983 3 years ago

          I used fresh oregano and added fresh basil on top of the cheese

          • Sarabeth

            Sarabeth 3 years ago

            So simple, so yummy

            • Bldblueys

              Bldblueys 3 years ago

              I made this recipe in the air fryer yummy with a spinach salad for sure will be making again 😊

              • Blondr1

                Blondr1 3 years ago

                Make sure u read what others have done. A must to precook the eggplant I found it rather boring but it checked the box called dinner. I would add addl cheese next time

                • BlithesomeAvocado682164

                  BlithesomeAvocado682164 3 years ago

                  Am I suppose to eat all 6 peaces for dinner ? I need help this is my second day with keto 😩

                  • Freebie214

                    Freebie214 a year ago

                    Each piece is a portion. I hope that helped because then you’ll have delicious leftovers!

                  • AmazingCauliflower953932

                    AmazingCauliflower953932 3 years ago

                    No, it is listed as 6 servings/pieces at the very top of the recipe.

                • Anonymous

                  Anonymous 3 years ago

                  OMG - This was delicious! I cooked the Eggplant for 15 minutes before putting on the toppings and then for another 15 minutes. This is definately going to be a new favorite.

                  • Endogal

                    Endogal 3 years ago

                    First time eating eggplant. It was amazing. After reading through the reviews I pre baked the eggplant for 15min jus to make sure it cooked through. Then added chicken, sauce and cheese......Amazing

                    • Honey13

                      Honey13 3 years ago

                      Delicious, I will definitely make it again. I followed the recipe except I used an organic Bertolli sauce and it was delicious.

                      • Brenda

                        Brenda 3 years ago

                        We completely enjoyed these. I didn’t have marinara so used pizza sauce.

                        • Barbara

                          Barbara 3 years ago

                          Fantastic. I didn't have mozzarella so I used dilled havarti.

                          • sophieyesyoucan

                            sophieyesyoucan 3 years ago

                            YUM! i didn't have eggplant so i swapped it out for 2 slices of zucchini and a handful of spinach leaves. To avoid the raw veg mentioned i kept the breast whole to cook it longer and seared it in a le creuset type pan first, then added everything on top and popped in the oven for 15 mins. Definitely a firm favourite for me!

                            • Lala

                              Lala 3 years ago

                              The eggplant is raw. Terrible.

                              • Honey13

                                Honey13 3 years ago

                                Check the Bertolli organic sauces. They’re not high. The one I used for this recipe was only 4.

                              • Anonymous

                                Anonymous 3 years ago

                                How long did you cook the eggplant for?

                            • Anonymous

                              Anonymous 3 years ago

                              Can’t wait to try this! How does the eggplant turn out??

                              • Sarabeth

                                Sarabeth 3 years ago

                                Yum! I used breast strips that I pounded & then cut to fit on top. I then put thre shredded parmesan & a little melty mozzarella shredded but toppedit with a slice of mozzarella. Two minutes of low broil made it bubbly & a bit brown....yummy yum yum

                                • Ashlynn

                                  Ashlynn 3 years ago

                                  What kind of marinara sauce? Everything I’ve seen is high in carbs. Is there a brand that you recommend?

                                  • Mnmartin11

                                    Mnmartin11 3 years ago

                                    Also, as far as bottled sauces go, Rao's is one of the best.

                                  • Kev

                                    Kev 3 years ago

                                    Look up Rao’s Homemade marinara sauce. I have switched to it and really like it. Keto friendly. 1/2 cup serving size and total carbs 6 gram

                                • Olivia44

                                  Olivia44 3 years ago

                                  I did like this recipe . I do recommend shredding the chicken . I also had the eggplant in the oven for about 25-30 minutes . Overall it was good . I’m new to eggplant so some of the flavor of the eggplant was strong tasting but perhaps I could have seasoned it more . Overall satisfying

                                  • Bernadette

                                    Bernadette 4 years ago

                                    This was excellent; I used sofrito sauce. Such a tasty sauce and 0 carbs

                                    • Anonymous

                                      Anonymous 4 years ago

                                      This looks worth trying.

                                      • Teresitagrace

                                        Teresitagrace 4 years ago

                                        This dish was awesome.. I spiced up the Marinara sauce. It will definitely be a regular dis on my menus

                                        • Oomadale

                                          Oomadale 4 years ago

                                          This was awesome. I used shrimp instead of chicken. I didn’t have Parmesan cheese but used a little cheddar. I used soft mozzarella because it’s what I had. Still was awesome. Definitely a keeper !!