Easy Keto Chicken Parmesan Bake
Hello fam! After teasing you all on my Instagram with random recipes and creations, I finally have had a minute to post this recipe, my Easy Keto Chicken Parmesan Bake. More recipes to come, I promise! I’m going to post a little update post for you here in a bit, but for now a recipe!
I think I have finally found my favorite crust for keto cuisine: Whey Protein Isolate. What is whey protein isolate? Well, if you didn’t know, it’s simply unflavored protein powder. You can find it in many health food stores in the bulk bins, or you can also find it here. Why do I like it? The primary benefit is the flavor, or well… lack thereof. Almond flour and almond meal definitely adds a hint of flavor to a recipe, not to mention if you’re using something else like coconut flour or pork rinds. It crisps surprisingly well. It adheres to the meat very well, and adds a nice, light crispiness to the dish. Also, it’s very low calorie. Especially for someone who is a bariatric patient, almond flour can add unnecessary calories to a dish.
I always like to play around in the kitchen, but I think this whey protein is going to be my go to method for breading meat. Oh the possibilities, just wait. 🙂
As for this dish. I gotta say, it’ pretty much tastes like the real deal. It’s so good! Perfect for keto and especially awesome if you’re a bariatric patient because it’s full of flavor, crunch, and will satisfy any italian craving. I hope you enjoy!
- 1 cup unflavored whey protein isolate (you won’t use it all)
- 2 chicken breasts
- cut in half and pounded to even out thickness
- 1 cup low carb tomato sauce
- I prefer to make my own, but this brand is really popular on /r/keto
- 4 oz Mozzarella cheese
- 1 oz fresh shredded parmesean cheese
- 1 egg
- 1 tbsp garlic powder
- 1 tbsp Italian seasoning
- 1 tbsp onion powder
- Salt and Pepper to taste
- Oil for frying
To begin, add whey protein and dry seasonings into a gallon-size ziplock bag.
Whisk egg in a medium sized bowl, big enough to allow for one chicken breast to be saturated.
Next, dip chicken into egg and toss into bag and shake to evenly coat meat, I recommend you do this one at a time as the whey protein can get rather sticky.
Once all chicken has been coated, fry until the coating is brown and crispy on both sides. Approximately 3-4 minutes on each side on medium heat. You can use a deep fryer, but I prefer to pan fry.
Once cooked, pour 1/4C of pasta sauce and about 1 oz of mozzarella cheese over each piece with a few sprinkles of Parmesan to top.
Bake at 350 until cheese is melted and brown, and chicken is cooked through, about 10-15 mins.
For the noodles: I used this spiralizer with two small yellow squashes. Just use the spiralizer to create your noodles, and in a separate pan saute with some oil, garlic and salt and pepper for about 3-5 minutes to cook to desired texture. If you like them softer, cook them for around 10 minutes. Once cooked, add to sauce and simmer for another couple minutes to allow the flavors to blend.
If you prefer zucchini, you can also use that for zoodles.
Serve and enjoy!