A healthy, low-carb version of a favorite, classic Italian dish! This KETO Chicken Parmesan is high protein, gluten-free, and amazingly flavorful. You won’t miss the grains or gluten in this healthier alternative.
Thanks to Bob’s Red Mill for sponsoring this tasty dish!
General Tso’s Chicken
Chili con Carne
Spicy Tuna Rolls
What do all of these dishes have in common?
They are all foods that are attributed to ‘foreign cuisines’ but were actually created right here in the US. American has a habit of that….taking components of other cultures cuisines and putting our own spin on it. Americanization, if you will.
Not saying it’s a good or bad thing, but it certainly has made for some interesting (and tasty!) foods over the years.
Were you surprised about any of the dishes I listed above? The one that shocked me the most is the focus of today’s post.
Classic Chicken Parm. Chicken Parmigiana. Chicken Parmesan.
Whatever you call it, it’s a STAPLE at a Italian restaurants all over the country. The delicious combination of breaded chicken, warm flavorful tomato sauce, and gooey, melty cheese…it seems like an Italian classic, doesn’t it?
But it ACTUALLY had its origins here in the states. It was popularized in Italian-American communitiesÂ and quickly became conceived as an authentically Italian dish. Of course, it does take its inspiration from Italy though! The most direct inspiration is Eggplant Parmigiana where the eggplant is sliced thin (just like the chicken!) and coated with breadcrumbs, cheese, and sauce.
Wherever the origin however, one this is for sure….it’s DELICIOUS. And with the help of Bob’s Red Mill, I’ve made it even easier for more people to enjoy by taking the classic recipe and making it gluten-free, grain-free, and KETO-friendly.
You all know I usually do a ton of baking and breakfast making with Bob’s products, but so many of their amazing products lend themselves PERFECTLY to be used for savory dishes too.
This recipe incorporates:
Funny enough, I first createdÂ this recipe for and tested it out on my (ex) BF who is LOVES chicken parm. He said it was great! Too bad he’ll never have it made for him again. ð¤£Womp womp.
Now onto the KETO goodness…
Low-Carb KETO Chicken Parmesan
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Category: Dinner
3–4 chicken breasts, boneless and skinless
2 large egg or 4 egg whites
¼ cup finely grated parmesan cheese
1 tsp Italian seasoning
2 tsp garlic powder
2 tsp onion powder
½ tsp red pepper flakes
Salt and pepper to taste
½ cup low-fat mozzarella cheese, shredded
1 cup tomato sauce of choice
1 large spaghetti squash
Preheat oven to 425. Slice spaghetti squash in half and roast on a baking sheet, cut side up, until soft. Discard seeds and scoop squash innards into a bowl. Set aside.
Meanwhile, in a large mixing bowl, combine flours, parmesan cheese, seasonings, and salt & pepper. In another bowl, crack eggs or egg whites and whisk to break the yolks. Dredge chicken pieces in the eggs (one piece at a time) and then into the dry mix, turning it over repeatedly until it’s fully and evenly coated on both sides. Repeat until all pieces are coated.
In a large frying pain, drizzle in olive oil and turn heat to medium-high. Brown chicken pieces on each side (about 2-3 minutes each side). Don’t worry about cooking through because they will finish cooking in the oven.
Place browned chicken in a cooking dish that has been sprayed with cooking oil. Evenly divide tomato sauce amongst the chicken pieces and sprinkle mozzarella cheese on top.
Bake the chicken for 20-25 minutes or until cooked through and golden brown on the outside.
Serve warm atop cooked spaghetti squash.
Keywords: main meal, keto, paleo, gluten-free, grain-free, low-carb, high protein, dinner, chicken, italian, oven baked, healthy meal, healthy dinner
Low-carb, keto DELICIOUSNESS. A health(ier) recreation of a classic (Americanized) Italian dish!
Shoutout to Bob’s Red Mill for making KETO, grain-free recipes like this possible with their wide range of products.
Bob’s products prove that just because you adopt a new diet or lifestyle doesn’t mean you have to give up your favorite foods.
Make this for your man or woman…or for yourself because #singlelife! ð
What’s your favorite Italian dish (American or authentic!)?
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