Madeleine Hull
Chicken Parmesan is a classic Italian dish that can be made keto-friendly with a few simple substitutions. The key to a successful keto chicken Parmesan lies in the choice of tomato sauce. While traditional recipes call for a breaded coating on the chicken and a marinara sauce, a keto-friendly version requires a sugar-free tomato sauce and a creative approach to the breading.
For a keto-friendly breading, a combination of almond flour and parmesan cheese is ideal, providing a crispy, golden coating without the carbs. This breading, paired with a sugar-free tomato sauce, allows those on a keto diet to enjoy the comforts of chicken Parmesan without sacrificing their dietary preferences.
| Characteristics | Values |
|---|---|
| Type of tomato sauce | Sugar-free, homemade, or store-bought |
| Ingredients | Tomatoes, onion, garlic, oregano, Italian seasoning, olive oil, butter, salt, pepper, and sugar |
| Chicken coating | Almond flour, parmesan cheese, garlic powder, onion powder, eggs, and pork rinds |
| Cooking method | Frying, baking, or air frying |
What You'll Learn
Keto-friendly tomato sauce options
When making a keto-friendly chicken parmesan, it's important to remember that traditional marinara sauces often contain added sugars, which are not suitable for a keto diet. However, there are several keto-friendly alternatives that you can use as a base for your chicken parmesan. Here are some options:
- Sugar-free Tomato Sauce: Any sugar-free tomato sauce can be used, as long as it is not ketchup. You can opt for store-bought keto spaghetti sauce or pizza sauce, or make your own from scratch.
- Prego No Added Sugar: This is a grocery store brand that offers a no-added-sugar option for marinara sauce.
- Yo Mamma's Food: Another brand that offers a marinara sauce without excess sugar.
- Homemade Tomato Sauce: If you want to make your own sauce, you can use crushed tomatoes, tomato puree, passata, or tomato paste as a base. You can also add herbs and spices like garlic, onion, basil, oregano, and red pepper flakes to enhance the flavor.
When making your keto-friendly chicken parmesan, simply follow your favorite recipe and substitute the tomato sauce with one of the options mentioned above. This will ensure that your dish stays within the guidelines of a keto diet while still tasting delicious.
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Chicken coating methods
Parmesan Cheese Coating
One method is to use a combination of parmesan cheese and herbs instead of the traditional bread crumb breading. The parmesan cheese replaces the bread crumbs, while dried herbs such as oregano, basil, and parsley add flavour and texture. This creates a delicious, crispy coating that is keto-friendly.
Almond Flour Coating
Another option is to use almond flour as a low-carb alternative to bread crumbs. The chicken is lightly dusted with almond flour, then dipped in an egg mixture, and finally coated with a mixture of almond flour, parmesan cheese, and spices. This creates a crispy and juicy chicken dish.
Pork Rind Coating
A unique but effective coating for keto chicken parmesan is crushed pork rinds. The pork rinds are combined with parmesan cheese, spices, and an egg mixture to create a crispy and tasty breading. This method provides a similar texture to traditional bread crumbs while remaining keto-friendly.
No Coating
Some recipes for keto chicken parmesan forgo the breading entirely. Instead, the chicken is seasoned with spices and cooked, then topped with tomato sauce and cheese. This option is ideal for those who want a simpler preparation method without sacrificing flavour.
Regardless of the coating method chosen, the key to a successful keto chicken parmesan is to use a sugar-free tomato sauce and bake or fry the chicken until it is crispy and cooked through.
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Chicken cooking methods
Chicken is a versatile meat that can be cooked in a variety of ways. Here are some popular methods to cook chicken, with a focus on the techniques relevant to keto chicken parmesan:
Pan-Frying
This technique involves cooking chicken in a hot pan with a small amount of oil. For keto chicken parmesan, the chicken cutlets are typically coated with almond flour and seasonings before being pan-fried until golden brown. This step gives the chicken a crispy texture before it is further baked in the oven.
Baking/Roasting
Baking and roasting are similar methods that cook chicken using dry heat in an oven. Baking typically refers to cooking individual chicken pieces, such as drumsticks, thighs, breasts, or wings, while roasting usually refers to cooking a whole chicken. For keto chicken parmesan, the pan-fried chicken is placed in the oven and baked with tomato sauce and cheese until melted and golden.
Grilling
Grilling chicken involves cooking it on a grill or barbecue, giving it a tasty, caramelized crust with charred grill marks. Grilled chicken is versatile and can be adapted to various flavor profiles depending on the marinade and sauce used. For keto chicken parmesan, grilling can be used as an alternative to pan-frying the chicken cutlets before finishing them in the oven.
Air Frying
Air frying is a newer method of cooking that uses hot air circulated at high speed in an enclosed container to create a crispy, fried texture without the need for oil. For keto chicken parmesan, air frying can be used as an alternative to pan-frying or baking the chicken, resulting in a similar crispy texture.
Broiling
Broiling is a high-heat cooking method that can be used to achieve a crispy, golden finish on keto chicken parmesan. It involves placing the dish under a direct heat source in the oven for a short period to melt and brown the cheese.
Stir-Frying
Stir-frying is a quick cooking method where small pieces of chicken are cooked in a wok or large pan over high heat with a small amount of oil. The chicken is typically cut into thin slices and cooked in batches to ensure even cooking and a natural caramel flavor. While stir-frying is not commonly used for keto chicken parmesan, it is a versatile technique for creating stir-fry dishes with chicken and vegetables.
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Cheese types
When making keto chicken parmesan, it's important to choose the right cheese to keep the dish low-carb. Here are some cheese options to consider:
Parmesan Cheese
Parmesan cheese is a classic choice for chicken parmesan and can be used in two ways. Firstly, it can be combined with almond flour to create a delicious low-carb breading for the chicken. This breading adds a crispy texture to the dish. Secondly, parmesan cheese can be sprinkled on top of the chicken before baking, adding a boost of flavour. When selecting parmesan cheese, opt for finely grated or freshly grated varieties, as pre-packed shelf-stable versions may yield a gritty texture.
Mozzarella Cheese
Mozzarella cheese is another popular choice for keto chicken parmesan. Its melting properties make it ideal for creating a gooey, stringy topping. When baked, mozzarella cheese turns golden and bubbly, adding a visually appealing element to the dish. Sliced mozzarella cheese is recommended over pre-shredded varieties to ensure the best results.
Mayo-Parmesan Topping
For a unique twist, you can create a topping by mixing mayonnaise with parmesan cheese. This combination helps keep the chicken moist during baking and forms a tasty crust. You can adjust the ratio of mayonnaise to parmesan to suit your taste preferences. Some recipes also include seasonings like poultry seasoning, garlic powder, and black pepper to enhance the flavour.
Other Cheeses
While parmesan and mozzarella are the most commonly used cheeses in keto chicken parmesan, you can experiment with other low-carb cheese options. Some alternatives to consider are:
- Provolone
- Cheddar
- Swiss
- Gouda
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Serving suggestions
Chicken Parmesan is a classic Italian dish that can be made keto-friendly by using a low-carb, sugar-free tomato sauce and replacing the traditional breading with a mixture of almond flour and parmesan cheese. Here are some serving suggestions to elevate your keto chicken parmesan:
Keto-Friendly Sides
Serve your keto chicken parmesan with a side of steamed cauliflower rice, zucchini noodles, or mashed cauliflower to keep the dish low-carb. If you're feeling adventurous, try air fryer Brussels sprouts, blistered green beans with bacon, or a parmesan zucchini and corn skillet. These sides will add some extra flavour and texture to your meal, making it even more enjoyable.
Garnishes
Garnish your keto chicken parmesan with fresh basil or red pepper flakes to add a pop of colour and a boost of flavour. Not only will it make your dish look more appealing, but it will also enhance the overall taste experience.
Customise the Cheese
While the classic combination of mozzarella and parmesan cheese is delicious, you can customise the cheese to your preference. Try using shredded mozzarella instead of sliced, or experiment with other keto-friendly cheese options like cheddar or Swiss cheese. You can also add a small amount of parmesan on top of the melted cheese to give it an extra flavour boost.
Choose the Right Tomato Sauce
When selecting a tomato sauce for your keto chicken parmesan, opt for a sugar-free option. You can use a homemade spaghetti sauce, pizza sauce, or a store-bought keto-friendly marinara sauce. Avoid store-bought sauces with added sugar, as they are not suitable for a keto diet.
Pair with Keto-Friendly "Fries"
Take inspiration from Western countries and pair your keto chicken parmesan with some keto-friendly "fries". You can find recipes for keto French fries or zucchini fries online. This combination will satisfy your comfort food cravings while keeping your macros in check.
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Frequently asked questions
Any sugar-free tomato sauce can be used, but it's best to avoid store-bought marinara sauces as they often contain added sugar. You can make your own sauce using crushed tomatoes, tomato puree, or passata, and tomato paste.
You can serve it with keto-friendly sides such as zucchini noodles, cauliflower rice, or roasted vegetables.
To make chicken parmesan keto, you can use a mixture of almond flour and parmesan cheese as a breading. Fry the chicken before baking it in the oven with tomato sauce and cheese.
Yes, you can use crushed pork rinds as a low-carb alternative to almond flour for the breading.
