At best 4.3 web carbs consistent with serving, we’ve simplified this hen parmesan so that you could have a terrific dinner able in below half-hour!
The entire relatives will love this conventional recipe of baked parmesan hen that’s identical to the only at your favourite Italian eating place. It’s a scrumptious meal that’s absolute best in your low-carb nutrition, keto nutrition, or high-protein nutrition.
Is hen parmesan keto?
At eating places, you’ll to find conventional hen parm (or hen parmigiana) fried and breaded with tomato sauce and mozzarella cheese masking it. Whilst scrumptious, it is stuffed with carbs and added sugars.
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For this simple wholesome recipe, you’ll nonetheless get to revel in crispy hen simply with out the breading or grain. Pair this hen with a facet of zoodles (zucchini noodles) are you may have an easy-to-make scrumptious dinner that can provoke somebody whether or not they’re at the keto nutrition or no longer!
Substances
So how do you get crispy keto hen parmesan? The trick is to coat your hen in a layer of grated parmesan cheese as a substitute of bread crumbs.
The hen parm crust will crisp up great and gained’t get soggy while you upload your marinara on most sensible. I’ve discovered this works a lot nicer than beaten red meat rinds or every other low carb substitutions.
Right here’s what you’ll want to make this low carb hen parmesan:
- hen breasts – each and every hen breast will serve two other folks since you’re going to be chopping the hen in part.
- freshly grated parmesan cheese – you’ll additionally take a look at a parmesan cheese aggregate with different arduous cheeses.
- eggs
- onion powder
- garlic powder
- Italian seasoning
- marinara sauce – make a home made sauce or go for a scrumptious no-sugar-added store-bought sauce.
- mozzarella cheese – shredded or sliced
- salt and pepper
- olive oil
See the keto hen parmesan recipe card beneath for amounts and dietary knowledge.
Methods to get ready your hen
Prepping your hen is essential to having an calmly cooked keto hen parmesan when baking it within the oven. You wish to have your hen to have an excellent thickness however be skinny. A couple of mins of prep is going an extended method to a perfect meal.
To prep the hen breast it would be best to slice each and every breast in part alongside the duration to make two thinner items. Position your knife alongside the thickest fringe of your hen breast and slice throughout against the thinnest phase.
After you’ve sliced your hen position the hen piece between two sheets of baking parchment paper or kitchen plastic wrap. The usage of a meat mallet or rolling pin, pound the hen till it’s an excellent thickness, about 1/2 inch thick.
You should definitely pound your hen one piece at a time. Then salt and pepper and season the hen if desired.
Methods to coat hen parmesan
Now that your hen is prepped you are prepared to coat and bake your keto hen parmesan. Preheat the oven to 200°C/400°F. Pour the olive oil into a big baking pan in order that the ground is totally lined. Put aside.
To make the coating, get started by way of cracking your eggs right into a medium bowl and combining it with a fork to create an egg bathtub. In a separate bowl combine in combination the shredded parmesan cheese, onion powder, garlic powder, and Italian seasoning.
Take a work of hen and dip it within the egg bathtub (egg aggregate) in order that is totally lined. Then dip that hen into the seasoned parmesan cheese aggregate. Gently press the hen into the parmesan cheese in order that it sticks to the hen. Then flip it over and do it to the opposite facet.
Repeat till each and every piece of hen is lined. Make certain the perimeters are lined too!
Baking keto hen parmesan
Position your lined hen right into a ready baking pan (or casserole dish) with the oil on the backside. You should definitely go away a bit house between each and every hen breast in order that they aren’t touching.
Bake your hen within the sizzling oven at the most sensible rack for 15-17 mins till the interior temperature reaches 74°C/165°F. Then flip the oven to broil (grill) to let the hen crisp on each and every facet for 2-3 mins
Take away the golden brown baked crispy hen from the oven. Spoon 2 spoonfuls of marinara sauce over each and every hen breast after which most sensible with shredded mozzarella cheese. Position again within the oven below the broiler (grill) for every other 1-3 mins to permit the mozzarella cheese to soften. Take away from the oven and serve.
Trace: My hen breasts ended up being large so I had to make use of two baking pans to bake my hen. That’s good enough, simply be sure you upload olive oil to the ground of each and every pan.
Air fryer keto hen parmesan recipe
To cook dinner keto parmesan hen within the air fryer you apply the entire steps however as a substitute of hanging your crumbed hen into the casserole dish, you put each and every piece into the aur fryer basket. There will have to be no less than 1 inch on each side to permit the warmth to flow into and air fry calmly.
- Preheat your air fryer to 180C/350F.
- Make the crumbed hen following the recipe card beneath.
- Be certain there’s a variety of house between the items of hen and the facet of the basket.
- Prepare dinner for 8-10 mins, relying at the dimension of your air fryer basket and the scale of your hen items.
- Turn each and every pice over with silicon kitchen tongs.
- Upload the marinara sauce and mozzarella cheese and cook dinner for every other 3 mins.
Substitutions
If you’re lacking an factor for this keto hen parmesan recipe you’ll to find a couple of substitution suggestions beneath.
- Italian Seasoning – use Italian herbs reminiscent of 1/2 tsp of dried basil, parsley, and oregano as a substitute. Upload a pinch of sage or rosemary if desired. Minced garlic is scrumptious too.
- Parmesan Cheese – use almond flour as a substitute. Upload some salt and pepper for your breading in order that you aren’t shedding any taste.
- Vegetarian – the hen will also be changed with thick slices of eggplant to make eggplant parmesan. You should definitely salt your eggplant and let it take a seat for a number of mins to attract moisture out of the veggie. Then pat it dry prior to coating. Your cooking time would be the similar.
Remember that substitutions and adjustments for your substances may also exchange the carb depend and nationwide details for this recipe.
Permutations
Make this keto hen parmesan suit your tastes and way of life. Perhaps you favor issues highly spiced or wish to make it more uncomplicated in your children to revel in. Take a look at some suggestions beneath for tactics truly make this recipe stand out.
- Highly spiced – upload 1/4 tsp cayenne pepper, chili flakes, or purple pepper flakes for your parmesan cheese coating.
- Crammed – stuff your hen with slices of cheese, recent herbs, tomato, and even bacon.
- Child-friendly – reduce your hen into strips or use hen cutlets prior to coating and baking in order that they’re more uncomplicated for youngsters to consume. Stay the marinara at the facet so they can dip their hen.
- Keto hen parmesan casserole – position your breaded hen breasts or hen thighs in a casserole dish, permitting the hen breast items piece to the touch. Pour the marinara sauce excessive with th mozzarella cheese. Quilt the casserole dish (baking sheet or sheet pan) with foil and bake. Take away the foil for the overall 10 mins of cooking time to permit the cheese and sauce to create a crispy crust.
See this recipe on my site for a home made sugar-free marinara sauce!
Apparatus
To make this recipe you’re going to desire a meat mallet or rolling pin to pound, tenderize, or even out the thickness of your hen. Whilst you’ll skip this step within the recipe, I extremely suggest that you just don’t. It’s key to an calmly cooked hen.
When baking your hen I like to recommend the use of a deep baking pan or a deep sheet pan, no longer a shallow cookie sheet. The ground of your pan will likely be lined in just a little of oil whilst baking to actually fry your hen.
Whilst I didn’t have problems with oil splashing. Simply in case you need any oil splashes to be contained to your pan. So a deeper pan is perfect.
Garage and reheating
Cooked keto hen parmesan will also be saved in an hermetic container within the fridge for 3-5 days. Since there are not any bread crumbs used you don’t have to fret concerning the hen getting soggy such as you in most cases would.
To reheat your hen position it within the microwave for 1-2 mins or within the oven at the most sensible rack for 5-7 mins at 200C/400F. You’ll be able to additionally reheat your hen within the air fryer when you’ve got one.
Most sensible tip
If you’re the use of a jarred marinara sauce splurge on a excellent high quality scrumptious sauce if you’ll. A scrumptious sauce is necessary for excellent taste.
You gained’t be the use of all the jar of marinara sauce for this recipe so the leftover sauce will also be saved within the fridge or frozen to your ice dice tray to make this keto hen parmesan once more subsequent week.
Easiest keto facet dishes to serve with hen
There are such a lot of scrumptious low-carb and keto facet dishes to serve with hen. Hen is a flexible family-friendly dinner and so you want to select fast and smooth wholesome facet dishes the entire relatives will love.
Listed below are a few of my favourite keto facet dishes to serve with hen.
FAQs
Sure, parmesan cheese is very keto-friendly! One ounce of this tough cheese is below a gram of carbs and likewise gives 11 grams of satiating protein.
This dish has a stunning quantity of names! Whether or not you name it hen parmesan, parmesan hen, hen parm, or the elevated-sounding hen parmigiana, it’s the entire similar scrumptious factor. A golden brown grated parmesan cheese coating with a marinara sauce and shredded mozzarella cheese.
Conventional hen parmesan makes use of hen breats, however you’ll use hen thigh or hen tenders.
As an alternative of the use of parmesan cheese it’s essential to use 1 cup of almond flour or 1 cup of beaten red meat rinds. A lot of these crumbed coatings are naturally gluten-free and low-carb.
Sure. Upload some oil to a skillet or frying pan and position hen gently down and and cook dinner over a medium warmth. Pan frying can steadily take away one of the egg wash and parmesan aggregate so you need to stop touching or shifting each and every piece an excessive amount of. Turn part manner thru cooking to ensure the hen is golden brown on either side.
At all times learn the diet labels to verify your pasta sauce has no added sugars. Tomatoes and tomato sauce has herbal sugars that can not be have shyed away from, however the substances at the meals label shouldn’t have any of those names of sugars added.
- 2 hen breasts
- 2 eggs – medium
- 1 cup parmesan cheese
- 1 ½ tsp garlic powder
- 1 ½ tsp onion powder
- ½ tbsp Italian seasoning
- salt and pepper to style
- ½ cup pre-shredded/grated mozzarella
- ½ cup marinara sauce no sugar added
- ¼ cup additional virgin olive oil
Save you your display from going darkish
Get ready hen parmesan items
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Preheat the oven to 200°C/400°F. Pour the olive oil right into a baking a big baking pan in order that the ground is totally lined.
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Lower each and every hen breast in part down the duration so that you’ve got 4 thinner hen breasts. Get started by way of hanging a pointy knife on the thick finish of the breast and slice in the course of the breast right down to the thinner finish.Position each and every hen breast between a sheet of plastic wrap or parchment paper. The usage of a meat mallet or rolling pin pound the hen till it’s an excellent thickness, about 1/2 inch thick. Salt and pepper the hen if desired.
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Subsequent, crack your eggs right into a bowl and whisk them at the side of a fork to make an egg bathtub (egg wash) in your hen. In a separate bowl combine in combination the grated parmesan cheese, onion powder, garlic powder, and Italian seasoning.
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Dip each and every hen breast into the egg in order that each and every facet is lined with the egg. Then dip the hen into the seasoned parmesan cheese on each and every facet in order that it’s utterly lined.
Cooking Directions
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Lay the lined hen breast flat within the baking pan with the olive oil on the backside. Repeat till all 4 hen breasts are lined and organized within the pan. Bake within the oven for 15-17 mins and the interior temperature reaches 74°C/165°F. Then flip the oven to broil to let the hen crisp on each and every facet for 2-3 mins.
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Take away the hen from the oven. Spoon 2 spoonfuls of marinara sauce over each and every hen breast after which most sensible with mozzarella cheese. Position again within the oven below the broiler for every other 1-3 mins to permit the mozzarella cheese to soften. Take away from the oven and serve. Experience!
At all times test the label when the use of the jarred marinara sauce to verify there is not any sugar added and it’s keto-friendly. The carbs and sugar in jarred marinara can a great deal range by way of logo.
Serving: 1serve ( serves 4)Energy: 426.4kcalCarbohydrates: 6.3gProtein: 39.1gFats: 27.8gSodium: 852.8mgPotassium: 609.4mgFiber: 2gSugar: 1.5gDiet A: 503.6IUDiet C: 3.8mgCalcium: 361.2mgIron: 1.3mg