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prep time
10 min
cook time
30 min
ready time
40 min
Keto Lighter Chicken Parm
Use this recipe for your next Keto meal prep! Thin-sliced chicken breasts are seasoned and fried in a light breading with olive oil. Then, they’re baked with a simple tomato sauce that comes together in 5 minutes. It’s very simple to prepare these chicken cutlets and bake them with a scratch-made tomato sauce. Don’t forget to add a thick layer of cheese to melt and bake right on top of the chicken to complete the chicken parm! You can have the main course of your Keto lunches for the week prepared in less than an hour. Either keep things simple by pairing the fried chicken cutlets and tomato sauce with a healthy Keto vegetable, or get more creative by using other Carb Manager recipes to make larger meals. The chicken parm is perfect for wrapping in lettuce or sandwiching in one of Carb Manager’s many low-carb bread recipes.
Carb Manager Bread Recipes For Chicken Parm
If you want to make a Keto chicken parm sandwich, use the Carb Manager Low Carb Sesame Seed Sandwich Bread recipe. You can try the Best Keto Hamburger Buns recipe on Carb Manager as well. For light recipes to make a wrap with your chicken parm, try a Keto tortilla. Carb Manager has an original Keto Tortillas recipe as well as Keto Cheesy Garlic Tortillas. You can always make classic Keto Cloud Bread too.
Tips For Flavorful “Light” Meals
If you are making a lighter version of a meal that typically has a lot of carbohydrates and unhealthy fats, there are sneaky ways you can ensure you aren’t missing out on good-tasting food. If you want to avoid excess oil and breading from fried foods, you can rely on heavy seasonings. Season meats and cook them at a high temperature to blacken the spices, then reduce the heat to keep the meat from turning dry. If you normally add water to a sauce or cook an ingredient in water, swap it out for a vegetable or meat broth. You will add tons of flavor without any extra fat.
Jessica L.
Net Carbs
4.2 g
Fiber
1 g
Total Carbs
5.4 g
Protein
18.7 g
Fats
21.7 g
287 cals
#1 Low Carb & Keto Diet App Since 2010
Track macros, calories, and access top Keto recipes.
Ingredients
Chicken Breast Boneless Skinless Raw
4 oz
Salt
0.13 tsp
Black pepper
0.13 tsp
Garlic powder
0.13 tsp
Onion powder
0.13 tsp
Parmesan cheese, fresh (hard)
1.5 tbsp, grated
Paleo Baking Flour
0.5 tbsp
Olive Or Extra Virgin Olive Oil
1.5 tsp
Butter, unsalted
2 tbsp
Garlic
0.5 tsp, chopped
Tomato paste
2 tbsp
Chicken broth
0.25 cup
Basil
4 leaf
Oregano, dried
0.25 tsp
Onion powder
0.13 tsp
Liquid Stevia
3 drops
Mozzarella cheese, whole milk
0.13 cup, shredded
Parmesan cheese, fresh (hard)
1.5 tbsp, grated
Recipe Steps
steps 7
40 min
Step 1
Prepare a chicken breast by patting it dry with a paper towel. Remove any excess pieces of fat, and place a piece of plastic wrap or wax paper over the chicken. Pound the breast with a wooden kitchen mallet until it’s close to ¼” thick. Then, cut the chicken into 2-ounce pieces and season them with salt, pepper, garlic powder, and onion powder.Step 2
On a wide dish, combine the first amount of parmesan cheese and paleo flour. This will be what you dredge the chicken in. Heat the olive oil in a non-stick pan over medium-high heat. As the oil is heating, press the chicken pieces in the dredge mixture until they’re lightly coated on all sides. Place the dredged chicken in the oil once it’s hot for frying.Step 3
Cook the chicken for 4-5 minutes per side. Then, you can reduce the heat to medium and continue to flip the chicken back and forth as it turns more golden on both sides. As the chicken is cooking, make sure it’s naturally releasing from the pan so it doesn’t lose its crispy outside. Once the chicken is done, you can set it aside in the pan to rest for later.Step 4
Turn on your oven to preheat to 350 degrees. Meanwhile, place a pot over low heat on the stove, and melt butter in the pot. Let the butter start to brown lightly before you add minced garlic and tomato paste to the pot. As the ingredients are heating, break up the tomato paste to help it emulsify with the butter.Step 5
Once the tomato paste is softened in the butter, add chicken broth, fresh chopped basil, dried oregano, onion powder, and liquid stevia. At your discretion, you may add more liquid stevia, but this is just to balance out the acidity of the tomato. Stir the tomato sauce together as it heats up. When the ingredients have emulsified into a creamy tomato sauce, the sauce is done.Step 6
Prepare a small, heat-safe baking dish (the one photographed is a 7x5 glass dish) by spreading a small spoonful of tomato sauce across the base of the dish. You only need a thin layer to prevent burning. Transfer the fried chicken cutlets in the dish, and spoon the remainder of the tomato sauce over the chicken in the dish. Cover the sauce and chicken with shredded mozzarella and grated parmesan cheese.Step 7
Bake the chicken parm in your oven, uncovered, for 15 minutes. For doneness, look for melted cheese that has a light golden top and browned edges around the dish. The sauce on the edges of the dish should have browning to them as well. For a crispier top, you can cook your chicken parm under a broiler at your discretion. Cool the dish for just a few minutes before serving.
Comments
Lexxie 3 years ago
For a keto recipe, this is divine! Loved it!
PegHolland64 3 years ago
My whole family loved this!!
DaFatBomb 4 years ago
Fantastic recipe. Really couldn’t tell a difference from a “regular” chicken parm. I doubled the recipe for leftovers and worked out well. Only suggestion would be to start with more oil as to avoid the breading sticking. Again, loved it and will be making again.
Terry 4 years ago
Sounds soooo good. Can't wait to try this 🙂