Keto Chicken Parmesan (Crispy & High Protein)
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Recipe by Wholesome Yum - Easy healthy recipes. 10 ingredients or less..
Ingredients
Scaled from 4. Cooking times barely change.
- 1 medium Boneless skinless chicken breasts209 cal
- Sea salt0 cal
- ⅛ cup Whey protein powder (divided)113 cal
- ½ large Eggs36 cal
- ¾ oz Pork rinds (crushed using a mallet or in a blender)56 cal
- ⅛ cup Grated parmesan cheese27 cal
- ½ tsp Italian seasoning3 cal
- ⅛ cup Avocado oil (or light olive oil, for frying)— most stays in the pan12 cal
- ⅛ cup Marinara sauce23 cal
- ⅛ cup Mozzarella cheese (shredded)70 cal
Contains milk, eggs
Read from the ingredients above. It can only catch what the list names — check it yourself if an allergy is serious.
Method
- 01
Fill a large bowl with warm water and 1-2 tablespoons of sea salt. Place chicken breasts inside and set aside to brine for at least 10-20 minutes (up to 24 hours).
- 02
Preheat the oven to 450 degrees F (232 degrees C).
- 03
Arrange 3 medium bowls in a line:1) For dredging: 1/4 cup protein powder2) For dipping: Eggs, beaten3) For breading: Crushed pork rinds, grated Parmesan cheese, Italian seasoning, and remaining 1/4 cup protein powder, stirred together
- 04
When the chicken is done brining, pat it dry. Use the flat side of a meat mallet to pound the chicken breasts to an even thickness of about 1/2 inch.
- 05
Dredge each chicken breast in the protein powder, then dip in the egg, and finally roll in the Parmesan breading mixture to coat. Repeat with all the chicken breasts.
- 06
Heat oil in a large oven-safe skillet over medium-high heat until shimmery. When the oil is hot, add the chicken breasts in a single layer (they will be pretty crowded and touching, which is okay). Cook for about 2 minutes, until browned on the bottom. Carefully flip using a thin turner, and cook for 2 more minutes, until the other side is brown. Remove the pan from the heat immediately.
- 07
Right in the pan, top each chicken breast with 3 tbsp marinara sauce, then 3 tbsp shredded mozzarella cheese.
- 08
Place the oven-safe pan into the preheated oven. Bake the Keto Chicken Parmesan for about 10 minutes, until the cheese starts to get golden spots and the chicken is cooked through. Garnish with fresh basil to serve, if desired.