This keto chicken parmesan casserole recipe is a very easy-to-make dish that utilizes cooked chicken. With just a few simple ingredients, you can have this low-carb chicken casserole on the table in just 40 minutes! It’s the perfect solution for a busy weeknight keto dinner, and the whole family will love it. Chicken Parmesan has long been a favorite at my house. For those days when neither the boys nor I am feeling it, I created this easy Keto Chicken Parmesan Casserole.
Introduction
Chicken Parmesan is a classic Italian-American dish known for its crispy, breaded chicken topped with tomato sauce and melted cheese. However, the traditional breading makes it a high-carb option. This keto chicken parmesan casserole offers all the flavors of the classic dish without the extra carbs, making it a perfect choice for those following a ketogenic or low-carb diet.
Why This Recipe Works
This casserole is not only delicious, but it’s also incredibly easy to make. It’s a great way to enjoy the flavors of chicken parmesan in a convenient and satisfying casserole form. Plus, it's a fantastic alternative to the traditional fried chicken breasts in chicken parmesan, focusing on ease and simplicity.
Ingredients You'll Need
- Cooked Chicken: Using cooked rotisserie chicken or leftover cooked chicken breasts makes this recipe quick and easy. You can use white meat (chicken breast) or dark meat (chicken thighs) in this recipe.
- Cream Cheese: Adds creaminess and richness to the casserole.
- Heavy Cream: Contributes to the creamy texture of the base layer.
- Garlic: Provides a savory flavor to complement the other ingredients.
- Parmesan Cheese: Used in both the chicken mixture and the topping, adding a salty, nutty flavor.
- Marinara Sauce: The tomato sauce is a significant source of carbs, so choose a low-carb or no-sugar-added marinara sauce. Rao’s Homemade Marinara Sauce is a popular option with only 3 net carbs per ½ cup serving. Other options are Mezzetta’s and the ALDI’s marinara sauce.
- Pork Rinds: Crushed pork rinds serve as a low-carb breadcrumb substitute for the topping, providing a crispy texture.
- Mozzarella Cheese: Adds a melty, cheesy layer on top of the casserole.
Step-by-Step Instructions
- Preheat the oven: Preheat the oven to 400°F (200°C). Prepare a baking dish by spraying it with nonstick cooking spray.
- Make the chicken layer: In a medium bowl, combine cream cheese, garlic, and heavy cream. Microwave for about a minute until the cheese is melted. Mix well and stir in some parmesan cheese. Then, add the cooked chicken chunks and mix again.
- Add the sauce: Top the chicken mixture with marinara sauce to create the second layer.
- Prepare the topping: For the final layer, mix the crushed pork rinds with the remaining parmesan cheese.
- Bake the casserole: Bake for 30 minutes, or until the casserole is golden brown and bubbly.
- Let it rest: Let the casserole set for 5-10 minutes before serving.
Variations and Tips
- Add Vegetables: Incorporate low-carb vegetables like zucchini noodles or cauliflower rice to add more nutrients and bulk to the dish.
- Spice it Up: Add red pepper flakes to the tomato sauce for a little heat.
- Fresh Herbs: Garnish with fresh basil or parsley for added flavor and visual appeal. Chop and mix it into the bread crumb topping if using. You can also sprinkle salt and black pepper here but sometimes the pork rinds and cheeses have plenty of salt.
- Cheese Variations: Experiment with different types of cheese, such as a three-cheese blend or provolone.
- Use a good non-stick pan: This recipe requires a good non stick pan, I tried using a well seasoned cast iron pan but the parmesan layer got stuck and fell off. Here is a highly rated non-stick pan if you need one.
Serving Suggestions
Serve this low-carb chicken parmesan casserole with:
- Zucchini Noodles (Zoodles): A classic low-carb pasta alternative.
- Spaghetti Squash: Another great low-carb option that mimics the texture of spaghetti.
- Cauliflower Rice: A versatile and healthy side dish.
- Side Salad: A simple green salad with a low-carb vinaigrette.
Make-Ahead and Freezing Instructions
- Make Ahead: You can prep the chicken, coat with parmesan cheese and refrigerate for up to a day. This casserole can be prepared ahead of time and stored in the refrigerator until ready to bake.
- Freezing: This dish also freezes well, either before or after baking. Place leftovers in an airtight container in the refrigerator for up to 3 days. If freezing, thaw completely before reheating. I would freeze the chicken on its own.
Bread Crumb Substitute
I use this bread crumb substitute as a breading for chicken and fish all the time. You buy pork rinds and crush them in a food processor. Then you add in an equal amount of grated parmesan cheese and any spices you want like garlic or onion powder. I wanted to use the bread crumb layer for this casserole to mimic classic chicken parm. You can cut back on the pork rind mixture if you want. If you use a smaller baking dish it might be too much.
Read also: Easy Low-Carb Cheese Crackers
Nutritional Information
This recipe makes 6 servings. The nutritional information is approximate and may vary based on specific ingredients used. This chicken Parmesan casserole also has excellent macros. For one serving you're looking at:
- Calories: 438 Calories
- Fat: 25.6g
- Protein: 43.8g
- Carbs: 4.2g
- Fiber: 0.8g
Is Chicken Parmigiana Really Italian?
Well nope, not Italian I am afraid. But it is said that it was somehow inspired by the Italian dish melanzane alla parmigiana, or what we know (roughly) as “eggplant parm”.
Tips for the Best Keto Chicken Parmesan Casserole
- Choose the Right Marinara Sauce: The tomato sauce is your biggest source of carbs. I only used 1 cup but in retrospect I would want to use more because I like my parm a little saucy. That’s your call if you want to use more.
- Adjust Ingredients to Taste: You can use white meat (chicken breast) or dark meat (chicken thighs) in this recipe. I prefer white meat but either will work and not effect the carbs. I used 3 cups of chicken but I might have used more if I had it.
- Don't Overbake: Be careful not to overbake the casserole, as the cheese can become too brown.
Read also: Keto Calorie Counting: A Detailed Guide
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