Chicken Parmesan Calories: Keto Diet Explained

Chicken Parmesan is a classic Italian dish, and a comfort food staple for many. But how does it fit into a keto diet? Traditional chicken parmesan is breaded with flour and breadcrumbs, and served with carb-heavy sides like pasta and potatoes, bringing the total carb count to over 150 grams per serving. However, it is possible to make a keto-friendly version of this dish by using a low-carb breading made from almond flour and parmesan cheese. This brings the carb count down to just 2 grams per serving. Calorie counts for keto chicken parmesan can vary depending on the recipe, but they typically range from 350 to 650 calories per serving.

Keto Chicken Parmesan calories: 349 per serving

Keto Chicken Parmesan: A Delicious, Low-Calorie Option

Keto Chicken Parmesan is a tasty dish that offers a low-calorie alternative to traditional chicken parmesan. With only 349 calories per serving, it's a guilt-free option that doesn't compromise on flavour. This keto-friendly version is coated with almond flour and generously topped with parmesan cheese, resulting in a crispy and juicy chicken dish that satisfies your cravings.

How to Make Keto Chicken Parmesan

Preparing Keto Chicken Parmesan is a straightforward process that delivers a restaurant-style meal. It starts with seasoning the chicken breasts and coating them with a mixture of almond flour and parmesan cheese. The chicken is then fried to achieve a golden, crispy exterior. The secret to perfection lies in frying the chicken before baking it in the oven, ensuring the chicken remains moist and the coating stays crisp.

Nutritional Information

A serving of Keto Chicken Parmesan provides 349 calories, with a breakdown of 45g of protein, 12g of fat, and 4g of carbohydrates. This dish is an excellent source of protein and offers a good balance of fat and carbs to fit within your keto macros.

Serving Suggestions

Keto Chicken Parmesan is a versatile dish that can be served with a variety of sides. For a truly keto experience, consider pairing it with keto pasta or keto french fries. If you're looking for vegetable options, try buttery cauliflower mash, zucchini noodles, creamy broccoli, or garlic mushrooms.

Customisation

While the classic Keto Chicken Parmesan is a tasty option, you can also customise it to suit your preferences. Some variations include using pork rind crumbs or coconut flour for the coating, adding spices like Italian seasoning or red pepper flakes, or even baking or air-frying the chicken instead of frying.

With its low-calorie count and delicious flavour, Keto Chicken Parmesan is a fantastic choice for those following a keto diet or simply looking for a healthier alternative to traditional chicken parmesan. It's a dish that proves you don't have to sacrifice taste to maintain a healthy lifestyle.

Calories in Lean Cuisine Chicken Parmesan: 350 per package

Lean Cuisine Chicken Parmesan is a convenient, tasty, and comforting meal option. Each package contains 350 calories, making it a reasonably sized meal. In addition to calories, it's important to consider other nutrients in your food. Lean Cuisine Chicken Parmesan provides 10 grams of fat, 40 grams of net carbs, 4 grams of dietary fiber, and 20 grams of protein. The total carbohydrate content is 44 grams, including 4 grams of added sugars.

When it comes to keto chicken parmesan, the focus is on keeping the dish low-carb while retaining the classic flavors. Traditional chicken parmesan has a significant amount of carbs due to the bread crumb coating and is often served with non-keto sides like pasta or potatoes. However, keto-friendly alternatives are available and can be just as delicious.

One recipe for keto chicken parmesan yields around 349 calories per serving. This recipe uses almond flour and parmesan cheese to create a low-carb breading, resulting in a crispy and juicy chicken dish topped with marinara sauce and cheese. By frying the chicken before baking it in the oven, you ensure a perfect texture.

Another keto chicken parmesan recipe provides approximately 254 calories per serving. This version uses crushed pork rinds and parmesan cheese as a breading, creating a delicious and crispy coating. With keto-friendly sides, you can enjoy a satisfying and flavorful meal while adhering to your dietary preferences.

Calories in 1/2 breast with sauce and cheese: 254

Keto chicken parmesan is a delicious, low-carb take on a classic Italian dish. When made with half a chicken breast, sauce, and cheese, it contains 254 calories. This calorie count is based on a Recommended Daily Intake (RDI) of 2,000 calories.

The calorie breakdown for this dish is as follows: 44% fat, 19% carbohydrates, and 36% protein. This means that nearly half of the calories come from fat, while almost a fifth come from carbs, and over a third come from protein.

This is a great option for those watching their carb intake, as it is much lower in carbs than traditional chicken parmesan, which has around 49 grams of carbs per serving.

If you're looking for a tasty and satisfying keto-friendly meal, this chicken parmesan is a perfect choice. It's a comforting and indulgent dish that won't derail your low-carb diet.

Keto Chicken Parmesan ingredients

Keto Chicken Parmesan is a low-carb twist on the classic Italian dish. It's a comforting and tasty meal that can be enjoyed by those following a keto diet and those who are not. Here are the ingredients you'll need to make this delicious dish:

Chicken

• Chicken breasts: Use either small chicken breasts or large ones sliced down the middle. Pounding the chicken beforehand helps it cook evenly and keeps it juicy.
• Salt: A pinch of salt helps to balance out the flavours.

Breading

• Almond flour or almond meal: Used as a low-carb alternative to flour, it is mixed with parmesan cheese to create a delicious breading.
• Parmesan cheese: Finely grated or freshly grated parmesan cheese adds flavour and texture to the breading. Avoid pre-packed shelf-stable varieties as they can make the texture gritty.
• Garlic powder and onion powder: These add extra flavour without needing fresh garlic or onion.

Frying

Oil: Used for frying the chicken. Oils with a high smoke point, like peanut oil or safflower oil, work best.

Sauce and Cheese

• Tomato sauce: Any sugar-free tomato sauce can be used. Some people prefer to use keto spaghetti sauce or make their own sauce.
• Mozzarella cheese: Sliced mozzarella cheese, not pre-shredded, is used on top of the tomato sauce.
• Parmesan cheese: A small amount of extra parmesan cheese is added on top for a more flavourful dish.

Optional Ingredients

Some recipes also include the following ingredients:

• Eggs: Whisked eggs are used to dip the chicken before coating it with the breading.
• Heavy whipping cream: This is mixed with the eggs in some recipes.
• Pork rinds: Crushed pork rinds are used in some recipes as an alternative breading.
• Black pepper: For added flavour.
• Red pepper flakes: For a spicy kick (optional).
• Italian seasoning: Enhances the Italian flavours.
• Ghee or clarified butter: Used for frying the chicken in some recipes.

Keto Chicken Parmesan recipe

Ingredients

• Chicken breasts
• Salt
• Almond flour/almond meal
• Parmesan cheese
• Garlic powder
• Onion powder
• Oil
• Tomato sauce/Marinara sauce
• Mozzarella cheese
• Heavy whipping cream (optional)
• Pork rinds (optional)
• Ghee/clarified butter (optional)
• Red pepper flakes (optional)
• Black pepper (optional)
• Italian seasoning (optional)

Method

• Prepare the chicken breasts by slicing them down the middle and pounding them until they are around 1/4-1/2 inch thick.
• Lightly dust the chicken breasts with salt and almond flour/almond meal.
• In a small bowl, whisk an egg. If you want a richer dish, you can add some heavy whipping cream to the egg.
• In a separate bowl, mix the remaining almond flour with parmesan cheese, garlic powder, onion powder, and any other optional spices you wish to include.
• Dip the chicken breasts in the egg mixture, letting the excess drip off, and then coat them in the dry mixture.
• Heat some oil in a non-stick pan over medium heat. Add the chicken and fry for 2-3 minutes on each side until golden brown.
• Transfer the fried chicken to a plate lined with paper towels to absorb any excess oil.
• Preheat the oven to 200C/400F and line a large baking sheet with parchment paper.
• Place the chicken on the baking sheet and top with tomato sauce/marinara sauce, followed by mozzarella cheese.
• Bake for around 10-15 minutes, or until the cheese is melted and slightly golden.
• Serve immediately.

Tips

• For a crispier exterior, fry the chicken in a generous amount of oil. Alternatively, you can bake or air fry the chicken for a healthier option.
• To store leftovers, cover and refrigerate for up to 5 days or freeze for up to 6 months.
• To reheat, use an oven or air fryer to avoid a soggy coating.
• Traditional chicken parmesan is not keto-friendly due to the breading and high carb count. This keto version uses almond flour and has a significantly lower carb count.

Frequently asked questions