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Keto Chicken Parmesan

An easy and versatile Italian favorite.
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Prep Time 10 mins
Cook Time 20 mins
Course Main Course
Cuisine Italian
Servings 4
Calories 456 kcal

Equipment

  • Enameled cast-iron skillet
  • Dash mini-waffle iron

Ingredients
  

For the Chicken

  • 4 small chicken breasts or thighs about 1 pound
  • 1/2 cup pork rind crumbs
  • 1/2 cup grated parmesan cheese
  • 1 tsp Italian seasoning
  • 1 tsp Kosher salt
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • black pepper to taste
  • 1 large egg beaten
  • 1/4 cup cooking oil see notes above
  • 1 cup no sugar added marinara sauce see notes above
  • 4 slices provolone cheese

For the Chaffles

  • 1 large egg
  • 1 tbsp almond flour
  • 1 tbsp mayonnaise
  • 1 tsp water
  • 1/8 tsp baking powder

Instructions
 

For the Chicken

  • Preheat your oven to 350 degrees.
  • Pound the chicken to an even thickness of about 1/4 inch using a meat mallet. Set it aside.
  • Heat your oil of choice in a large enameled cast-iron skillet over medium high heat.
  • Mix together the parmesan, pork rind crumbs, Italian seasoning, salt, garlic powder, onion powder, and pepper on a large plate. Beat the egg in a bowl and place it next to the plate near your cooking surface.
  • Dip your largest piece of chicken into the egg, then dredge in the breadcrumbs until well-coated. Place it gently in the oil. Repeat with the next largest piece of chicken down to the smallest. Cook for about 4 minutes per side, until golden brown.
  • When the chicken is cooked, remove the skillet from the heat but leave the chicken in it. Top each chicken breast with 1/4 cup of marinara and one slice of provolone. Place in the oven and bake until the cheese is melted, about ten minutes. Serve over your favorite pasta substitute or between two slices of your favorite bread substitute.
  • Macros per serving for the chicken, using thighs: 456 calories, 2 grams net carbs, 34 grams protein, 35 grams fat. As always, calculating macros for fried foods is difficult, but this is my best estimate.

For the Chaffles

  • Preheat your Dash. Whisk all ingredients together in a small bowl or ramekin.
  • Pour half of the batter onto the Dash. It'll be thick, so you may need to spread it around a bit so it covers the entire iron. Close and cook for 3-5 minutes. Repeat with the remaining batter.
  • Macros per serving (2 chaffles): 215 calories, 1 gram net carbs, 8 grams protein, 21 grams fat.
Keyword chicken, easy, keto, kid friendly, lchf, low carb