Keto chicken parmesan bake
Chunks of browned chicken breast baked in tomato sauce under melted mozzarella and parmesan, with a crisp, savoury crust of crushed pork rinds where the breadcrumbs would be. All the comfort of chicken parm with a lot less standing at the stove.
- Time
- 55 min (15 prep + 40 cook)
- Servings
- 6
- Per serving
- 343 kcal
- Protein
- 49 g
Ingredients
- 2 1/4 lb chicken breast, in 4 cm (1 1/2-inch) chunks
- 1 tsp olive oil
- 1/2 tsp garlic powder
- 2 tsp dried oregano
- 2/3 tsp salt
- 1/2 tsp black pepper
- 1 1/4 cups tomato sauce, no-sugar-added marinara, or plain canned tomato sauce
- 1 1/2 cups grated (5 oz) mozzarella cheese
Crust
- 1/3 cup grated parmesan (refrigerated)
- 1 oz pork rinds, crushed
- a small handful fresh basil, torn
Steps
- Heat the oven to 350°F. Toss the chicken with the oil, garlic powder, oregano, salt and pepper. Sear it in a large non-stick skillet over high heat, in three batches, for 2–3 minutes on one side only, until browned underneath (it finishes in the oven).
- Tip the chicken into a 8 inch square or similar baking dish and spoon the tomato sauce over it.
- Scatter over the mozzarella. Stir the parmesan and crushed pork rinds together and sprinkle them over the top.
- Bake 18–20 minutes, checking from 15 minutes on, until bubbling and golden and the chicken is 165°F. Scatter with basil and rest 5 minutes. It keeps 4 days in the fridge and freezes 3 months; the crust softens, so reheat at 350°F for 15 minutes rather than in the microwave if you want it crisp.
Good to know
Can I use almond flour instead of pork rinds?
Yes, for a softer crust, at about 75 instead of 78.
Can I use leftover chicken?
Yes. Use about 5 cups of cooked chicken and skip the searing; the bake then takes about 20 minutes.
Alternative
Per
- Calories
- 167
- Protein
- (59%)
- 24 g
- Fat
- (36%)
- 7 g
- Carbohydrates
- (5%)
- 2 g
- of which sugar
- 1 g
- Fiber
- <1 g
- Sodium
- 438 mg
More meals
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 2058 kcal goes into the pot and 1530 g of ingredients comes out as about 1230 g of food: 167 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.