Keto And Veal Parm: A Delicious Combination?

Veal Parmesan is a classic Italian dish, and like many Italian dishes, it is usually breaded and fried. This means it is not keto-friendly. However, there are ways to make keto-friendly versions of the dish. For example, you can replace the bread crumbs with almond flour or crushed pork rinds and fry the veal in avocado oil. You can then top it with marinara sauce and cheese and bake it in the oven.

Keto veal parm is possible

Veal Parmesan is a classic Italian dish that is typically breaded and fried, then baked with tomato sauce and cheese. While the traditional recipe is not keto-friendly due to the flour and bread crumbs used in the breading, it is possible to make a keto-friendly version by using alternative ingredients for the breading.

Keto-Friendly Breading Options

One option for a keto-friendly breading is to use a combination of almond flour and parmesan cheese. Almond flour is a popular low-carb alternative to wheat flour, and when mixed with parmesan cheese, it creates a delicious and crispy breading for veal parm. Another option is to use crushed pork rinds, which can be combined with parmesan cheese and other seasonings to create a breading that is both keto-friendly and gluten-free.

Preparing the Veal

To prepare the veal for keto veal parm, start by pounding the veal cutlets to about 1/4 inch in thickness. This helps the meat cook evenly and ensures that it remains tender. Next, create a breading station by placing the almond flour (or crushed pork rinds) and parmesan cheese mixture in one shallow bowl, and whisking eggs in a separate shallow bowl. Dip the veal cutlets into the egg mixture, allowing any excess to drip off, and then coat them with the breading mixture.

Frying and Baking

Heat a generous amount of oil in a large skillet over medium-high heat. Once the oil is hot, carefully place the breaded veal cutlets in the pan and fry for 2-4 minutes on each side, until golden brown. Work in batches if necessary, adding more oil as needed. Transfer the fried cutlets to a baking dish and top with tomato sauce and shredded mozzarella cheese. Bake in the oven at 350-400 degrees Fahrenheit for 10-15 minutes, or until the cheese is melted and bubbly. For an extra golden brown colour on the cheese, broil for an additional 2-3 minutes.

Keto Veal Parm Variations

While the traditional veal parm recipe calls for frying the cutlets before baking, it is also possible to bake or air fry the breaded veal without frying. Simply place the breaded veal cutlets on a baking tray and bake at 350 degrees Fahrenheit for 20 minutes, flipping halfway through. Alternatively, an air fryer can be used by placing the breaded veal in the air fryer basket and cooking at 400 degrees Fahrenheit for 10 minutes, flipping halfway through. For best results, ensure that the internal temperature of the veal reaches 165 degrees Fahrenheit.

Keto-friendly breading

Ingredients:

• Pork rinds: Crushed pork rinds make an excellent keto-friendly breading option. They provide a crispy texture and a savoury flavour that complements the veal.
• Parmesan cheese: Finely grated or freshly grated parmesan cheese adds a delicious, sharp flavour to the breading. It is combined with other dry ingredients to create a tasty coating.
• Almond flour: Blanched almond flour is another key ingredient in keto breading. It provides a nutty flavour and a crumbly texture, making it a perfect low-carb alternative to traditional flour.
• Spices and seasonings: Italian seasoning, garlic powder, onion powder, salt, and pepper are commonly used to enhance the flavour of the breading. Feel free to adjust the spices to your taste preferences.
• Eggs: Eggs act as a binding agent, helping the breading adhere to the veal. Beat the eggs before dipping the veal cutlets into them.

Instructions:

• Prepare the veal cutlets: Pound the veal cutlets to a thickness of about 1/8 inch. This helps the cutlets cook evenly and ensures they remain tender.
• Create the breading mixture: In a shallow bowl, combine the crushed pork rinds, parmesan cheese, almond flour, and desired spices. Mix them together thoroughly.
• Dip the veal: First, dip each veal cutlet into the beaten egg, ensuring it is completely coated. Then, press the cutlet into the breading mixture, making sure both sides are evenly coated.
• Fry the veal: Heat a generous amount of oil in a skillet over medium-high heat. Once the oil is hot, carefully place the breaded veal cutlets into the pan and fry for 2-3 minutes on each side, or until they are golden brown. You may need to work in batches to avoid overcrowding the pan.
• Assemble and bake: Place the fried veal cutlets in a baking dish. Top them with your favourite keto-friendly marinara sauce and shredded mozzarella cheese. Bake in the oven at 350-400 degrees Fahrenheit for about 10-15 minutes, or until the cheese is melted and bubbly.

Tips:

• Frying the veal cutlets before baking helps ensure a crispy texture and prevents sogginess.
• You can also air fry or bake the breaded veal cutlets as an alternative to frying. Simply place them in an air fryer basket or on a baking tray and cook at 400 degrees Fahrenheit for about 10-20 minutes, flipping them halfway through.
• For an extra crispy exterior, use oils with a high smoke point, such as peanut oil or safflower oil, for frying.
• If you're serving a large group, you can prepare the veal parm ahead of time and reheat it in the oven or air fryer. Avoid microwaving, as it may make the breading soggy.

Nutritional value of keto veal parm

Keto veal parm is a gluten-free and nut-free dish with a special breading that can be used for any kind of meat. The breading is made with crushed pork rinds, unflavoured whey protein powder, baking powder, Italian seasoning, garlic powder, and onion powder. The veal cutlets are pounded thin, coated in the breading, fried, and then baked with tomato sauce and cheese. This dish is a good source of protein.

A serving of keto veal parm (200g) contains 310 calories, 9g of fat, 15g of protein, and 40g of total carbs.

A different keto veal parm recipe, with a serving size of 1 cutlet, contains 405 calories, 22g of fat, 44g of protein, 5g of carbohydrates, 1g of fibre, 1g of sugar, 229mg of cholesterol, 925mg of sodium, 752mg of potassium, 266mg of calcium, and 2mg of iron.

A third recipe for keto veal parm, with a serving size of 1 cup (209g), contains 424 calories, 25g of fat, 32g of protein, 17g of carbohydrates, 3.6g of sugar, 1.7g of dietary fibre, 134mg of cholesterol, 96.14mcg of vitamin A, 4.2mg of vitamin C, 2.09mcg of vitamin D, 2.61mg of iron, 254.98mg of calcium, and 518mg of potassium.

For comparison, a non-keto veal parm typically contains around 49g of carbs per serving.

Keto-friendly sides

There are several keto-friendly sides that you can serve with veal parm. Here are some suggestions:

• Buttery cauliflower mash
• Zucchini noodles
• Creamy broccoli
• Garlic mushrooms
• Cauliflower rice
• Sautéed green beans
• Roasted vegetables
• Roasted broccoli and cauliflower
• Roasted zucchini
• Spaghetti squash

These sides are perfect for those on a keto diet and pair well with the flavours of veal parm.

Non-keto sides to avoid

When it comes to veal parm, or veal parmigiana, it is possible to make a keto-friendly version. However, the traditional dish is not keto-friendly due to the flour and bread crumb coating used, and it is often served with non-keto side dishes.

• Potatoes: Potatoes are a definite no-go with keto. They are starchy vegetables that are high in carbohydrates. This includes all types of potatoes, such as mashed, baked, roasted, or fried.
• Pasta: Pasta is another side dish that is typically served with veal parm but is not keto-friendly. Pasta is made from flour and water, making it high in carbohydrates. Even whole-wheat pasta or gluten-free options are not suitable for a keto diet.
• Bread: Bread is often served as a side or used to make sandwiches with veal parm. However, like pasta, bread is made from flour and is therefore not keto-friendly. This includes all types of bread, such as white, wheat, rye, or gluten-free options.
• Fries: While fries may seem like a good substitute for potatoes, they are still not keto-friendly. Fries are typically made from potatoes, but even if they are made from a keto-approved vegetable like zucchini, the frying process adds extra carbohydrates and can be a problem for those on a keto diet.
• High-carb vegetables: Some vegetables, like corn, carrots, and beets, are higher in carbohydrates than others. While they may be healthy, they are not suitable for a keto diet, especially in larger quantities. Stick to low-carb veggies like leafy greens, broccoli, or cauliflower.
• Sugary sauces: When choosing a sauce to accompany your veal parm, be mindful of added sugars. Some store-bought sauces or ketchup can have high sugar content, which is not keto-friendly. Always check the labels and opt for sugar-free or low-carb alternatives.

Frequently asked questions