Are you craving a flavorful, satisfying meal that fits your keto lifestyle? Look no further than garlic parmesan chicken! This dish combines the rich, savory flavors of garlic and parmesan cheese with the versatility of chicken, all while keeping the carb count low. Whether you're a seasoned keto dieter or just starting out, these recipes are sure to become a staple in your kitchen.
Inspiration Behind the Dish
Many delicious recipes are often born from culinary adventures and a love for simple, flavorful ingredients. The inspiration for garlic parmesan chicken often comes from a desire to recreate memorable dining experiences, like a favorite dish enjoyed at a charming restaurant in Rhode Island. The combination of chicken and garlic is a timeless classic, and this recipe elevates it to a new level of deliciousness.
Why Garlic Parmesan Chicken is Perfect for Keto
Garlic parmesan chicken is an excellent choice for those following a ketogenic diet due to its high fat and moderate protein content, with minimal carbohydrates. This macronutrient profile aligns perfectly with the goals of keto, which aims to shift the body's primary fuel source from glucose to fat.
Key Ingredients for Keto Garlic Parmesan Chicken
The beauty of this dish lies in its simplicity. Here are the core ingredients you'll need:
- Chicken: Boneless, skinless chicken breasts or thighs work best. For faster cooking, slice the chicken breasts in half horizontally to make them thinner or use chicken tenderloins.
- Garlic: Freshly minced or crushed garlic is essential for that signature garlic flavor. Don't skimp on it!
- Parmesan Cheese: Freshly grated parmesan cheese is highly recommended for its superior flavor and texture.
- Cream Cheese: Softened cream cheese adds richness and creaminess to the sauce.
- Heavy Cream: Also known as double cream or heavy whipping cream, this is the base of the luscious parmesan sauce.
- Butter: Unsalted butter is preferred, allowing you to control the saltiness of the dish.
- Seasonings: Italian seasoning, salt, pepper, onion powder, and garlic powder enhance the overall flavor profile.
Recipe 1: Creamy Garlic Parmesan Chicken
This recipe creates a rich, creamy sauce that perfectly complements the tender chicken.
Read also: Can you eat garlic on keto? Find out here.
Ingredients:
- 2 lbs boneless, skinless chicken breasts (sliced in half if thick)
- 8 oz cream cheese, softened
- 1/2 cup sour cream
- 4 cloves garlic, pressed
- 1/4 tsp salt
- 1/4 tsp ground black pepper
- 1/2 cup mozzarella cheese
- 1 cup freshly grated parmesan cheese, divided into 2 half cups
Instructions:
- Preheat oven to 375°F (190°C).
- Lay the chicken breasts flat in a large baking dish.
- In a bowl, combine the softened cream cheese, sour cream, garlic, salt, pepper, and 1/2 cup of the parmesan cheese. Mix well.
- Spread the cheese mixture evenly over the chicken.
- Sprinkle the mozzarella cheese and the remaining 1/2 cup of parmesan cheese over the top.
- Bake for 25-35 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).
- Garnish with fresh parsley and serve warm with your favorite keto-friendly sides.
Recipe 2: One-Skillet Creamy Garlic Parmesan Chicken with Riced Cauliflower
This recipe offers a complete meal in one skillet, perfect for busy weeknights and easy cleanup.
Ingredients:
- 1 tablespoon avocado oil
- 4 chicken thighs (about 1.5 lbs), boneless, skinless
- 1 tablespoon white wine vinegar
- 1/2 cup dry white wine (may substitute chicken broth)
- 1 clove garlic, crushed
- Sea salt (optional)
- Freshly ground black pepper
- 12 ounces riced cauliflower, frozen
- 1/2 cup heavy whipping cream
- 1/2 teaspoon dried thyme
- 1 cup parmesan cheese (about 4 ounces), finely shredded
Instructions:
- Preheat oven to 375º Fahrenheit (190°C).
- Heat a non-reactive 10" to 12" oven-proof skillet over medium-high heat. Add avocado oil.
- Sprinkle chicken pieces lightly on both sides with salt (if desired) and pepper.
- Add chicken to the pan, being careful not to crowd the pan. Brown chicken on the first side, then turn to brown the other side. Remove chicken to a plate and set aside.
- Add garlic to pan and cook briefly, about 30 seconds, to release fragrance.
- Add vinegar to skillet and deglaze the pan, scraping up browned bits.
- When vinegar has almost completely evaporated, add the wine to the pan and continue deglazing.
- When the wine is reduced by half, add the heavy cream, frozen cauliflower (do not defrost first), dried thyme, and any drippings that have collected under the chicken pieces. Bring mixture to a simmer.
- Simmer until mixture is thick enough to coat a spoon. Stir in 1/2 cup of the parmesan cheese. (If you want the sauce to be even thicker, you may add a little extra cheese to the sauce or a tablespoon or two of cream cheese.)
- Remove the skillet from heat. Taste and adjust seasoning, stirring in salt and pepper, if desired.
- Place the browned chicken pieces on top of the riced cauliflower and sauce. Sprinkle with the remaining 1/2 cup of parmesan.
- Bake chicken in the preheated oven for 20-30 minutes, or until chicken is cooked through and cheese has melted and started to brown.
Recipe 3: Garlic Parmesan Chicken Cutlets in the Oven
This recipe offers a quick and easy way to enjoy garlic parmesan chicken, perfect for a weeknight meal.
Ingredients:
- Boneless, skinless chicken cutlets
- Italian seasoning
- Onion powder
- Olive oil
- Minced garlic
- Grated Parmesan cheese
- Unsalted butter
- Salt
- Black pepper
- Chopped parsley (optional, for garnish)
Instructions:
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease a cooking skillet to prevent the chicken from sticking.
- In a small bowl, mix the Italian seasoning, salt, black pepper, and onion powder. Coat the chicken cutlets evenly with the seasoning mixture and arrange them on the prepared baking sheet or skillet.
- In a medium bowl, combine the minced garlic, grated parmesan cheese, chopped parsley, and melted butter. Mix until evenly combined to form a thick mixture.
- Spread the parmesan mixture evenly over each cutlet, making sure to cover the entire surface. Gently press the mixture down with the back of a spoon to help it adhere to the chicken.
- Place the skillet or baking sheet with the chicken cutlets in the preheated oven. Bake for 12-15 minutes or until the internal temperature of the chicken reaches 165°F (74°C). The garlic parmesan topping should be golden brown when the chicken is fully cooked.
- If you prefer a more golden brown and crispy topping, you can broil the chicken for an additional 1-2 minutes. Keep a close eye on the chicken during broiling to avoid burning the topping.
- Remove the skillet from the oven and let the chicken cutlets rest for 3-4 minutes before serving. If desired, garnish the chicken with additional chopped parsley for added freshness and color.
Recipe 4: Creamy Garlic Parmesan Chicken with Spinach
This recipe adds a healthy dose of greens to your garlic parmesan chicken, making it a well-rounded and nutritious meal.
Ingredients:
- Thinly sliced chicken breasts
- Salt, cracked pepper, and Italian seasoning
- Butter (salted or unsalted)
- Garlic & Onion (minced)
- Spinach
- Heavy cream
- Cream cheese
Instructions:
- Season the chicken on both sides with salt, cracked pepper, and Italian seasoning.
- Heat a large skillet over medium heat and add the olive oil. Once hot, add the chicken and cook on both sides for 4-5 minutes or until cooked through to 165 degrees. Remove the chicken from the pan and set aside.
- Using the same pan you cooked the chicken in, add the butter and melt over medium heat. Stir in the onion and cook for 5 minutes, stirring occasionally, until onions are translucent and soft.
- Add the spinach to the pan and cook, stirring frequently, for 1-2 minutes, until wilted.
- Add the garlic and cook for 30 seconds more, until fragrant.
- Add the heavy cream and cream cheese to the pan and cook over medium-low heat, whisking constantly, until the cream cheese has melted and the sauce is hot.
- Stir in the Parmesan and continue whisking until you have a smooth, creamy sauce.
- Season the sauce with salt and pepper, to taste.
- Return the chicken to the pan and coat with the sauce.
- Serve immediately.
Tips for Perfect Keto Garlic Parmesan Chicken
- Use Thin Chicken: This recipe works best with thin cuts of chicken. If your chicken breasts are thick, slice them in half horizontally or pound them to an even thickness. Chicken tenders also work well.
- Don't Overcrowd the Pan: When browning the chicken, avoid overcrowding the pan. Cook in batches if necessary to ensure even browning.
- Fresh Ingredients Matter: Use fresh garlic and freshly grated parmesan cheese for the best flavor.
- Adjust the Sauce: If the sauce is too thick, add a little more heavy cream or chicken broth. For a thicker sauce, add more parmesan cheese or cream cheese.
- Check for Doneness: Use a meat thermometer to ensure the chicken is cooked through to an internal temperature of 165°F (74°C).
Serving Suggestions
Garlic parmesan chicken is delicious on its own or served with a variety of keto-friendly sides:
- Vegetables: Steamed green beans, roasted broccoli, sautéed spinach, or a fresh salad.
- Cauliflower Rice: A low-carb alternative to traditional rice.
- Zucchini Noodles (Zoodles): A light and refreshing side dish.
- Keto Dinner Rolls: Perfect for soaking up the delicious sauce.
Storage and Reheating
- Storage: Store leftover garlic parmesan chicken in an airtight container in the refrigerator for up to 3-4 days.
- Reheating: Reheat in the oven at 350°F (175°C) for 15-20 minutes, or until heated through. You can also reheat in the microwave, but the texture may be slightly different.
Variations and Adaptations
- Add Mushrooms: Sauté sliced mushrooms with the garlic and onions for added flavor and texture.
- Use Different Cheeses: Experiment with other cheeses like asiago or provolone for a unique twist.
- Spice it Up: Add a pinch of red pepper flakes to the sauce for a little heat.
- Fresh Herbs: Incorporate fresh herbs like parsley, thyme, or basil for added flavor and aroma.
Choosing the Right Pan
For one-pan recipes, selecting the right pan is crucial. While cast iron pans are a popular choice, stainless steel pans are often preferred for dishes with high acid content, such as those containing vinegar or white wine. The acid can react with cast iron, while stainless steel remains non-reactive. Ensure your stainless steel pan is oven-safe before using it for baking.
Read also: Versatile Keto Garlic Butter
Dark Meat vs. White Meat
Both chicken thighs and breasts work well in garlic parmesan chicken recipes. Chicken thighs are less expensive, have more flavor, and contain more fat, while chicken breasts are leaner and have a milder flavor. If using chicken breasts, consider slicing them in half to ensure even cooking.
Read also: Easy Keto Dinner