I decided on making this dish a couple of days prior to actually doing it. This is because Charlie and I are literally obsessed with food. We saw someone else making Chicken Parmesan and then we started drooling over the idea of fried chicken.
We are on the Keto diet plan, so this means no flour and no pasta. My daughter gave me an awesome new Keto cookbook, so I got right in it and learned that pork rinds can be used instead of flour. Of course, when I went into the kitchen to make dinner, I realized we’d finished off our spicy pork rinds a few nights ago. Now what to do? We do keep almond flour on hand, but I had my heart set on not using it. Then I remembered a bag of Parmesan chips in the pantry! Right away I dumped those bad boys into a bag and went to town pulverizing them with a large rolling pin. (It was fun!)
Once I had them to the desired consistency, I finely grated some Pecorino Romano and mixed this with the Parmesan. Just for fun, I also added bourbon smoked paprika, Italian seasoning and a little bit of pepper. I pounded the chicken to about 1/4th inch thickness and then set up my dredging stations.
- 3 eggs lightly beaten with 3 Tbps. cream.
- The cheese crust mixture
We prefer to make our zucchini “noodles” using a vegetable peeler instead of the spiralizer. Three medium zucchini made a whole bowl of zoodles, which was plenty for the two of us. They cook down, but not as much as the spiralized zoodles do.
I let the eggs and chicken sit on the counter for about a half hour to come closer to room temperature before frying and then dredged each piece into the egg and then the crumbs.
Next 1/4th cup of olive oil mixed with about 1/8th cup of avocado oil went into the pan and got heated to medium. I added 2 tsp. red pepper flakes to this.
Then came the frying:
Once the chicken was cooked, I set it aside on paper towels while I went to work sauteing the zucchini in another pan. I was amazed at how great the chicken looked. It wasn’t the least bit greasy and it was very crispy to the touch!
The zucchini just gets dropped into about 2 Tbsp. olive oil over medium heat. Toss it around in the pan to coat it. Continue stirring until it reaches the consistency of Al dente pasta. (I like to add about 2 Tbsp. real butter at this point. Season and Stir.)
Once it’s Al dente, slowly add some cheese to it. (This was hand grated Parmesan and some pre-grated Mozzarella, but use what you like.) It doesn’t take a lot. I just added it for a little extra flavor and texture. Stir it around until almost melted.
I really did not want to add red sauce to the zucchini because I didn’t want the noodles to become watery, but at the last minute I decided adding just a little bit would make it more flavorful. I added about half a cup and stirred to combine.
I knew I was just going to plate this over baking it, so in a separate little pot, I heated a cup of the red sauce and set it aside. Then I began plating the dish: First the zoodles, then the chicken. (I almost stopped here because it looked yummy just like this!)
Onto each piece of chicken went a little bit of red sauce and then some more cheese. Finally, I chopped up some flat leaf parsley and that was it! Since this was my plate, I didn’t add a ton of extra cheese. Charlie likes a lot of melty cheese, so we added it to his plate (his is the one at the top of the page) and I confess, we stuck it into the microwave.
If you were going to serve this dish to a crowd, you would simply add the chicken pieces over the zoodles in the skillet, then top them with the sauce and the cheese and either bake or broil until the cheese melts.
Keto Chicken Parmesan
1.5 lb. chicken tenderloins, pounded to ¼” thickness (you can use breasts if you like, just butterfly them & pound them out.)
3 eggs lightly beaten
3 Tbsp. cream
3 c. prepared Parmesan chips, pulverized
1 c. finely grated Pecorino Romano cheese
¼ c. Bourbon smoked Paprika (optional)
¼ c. Italian Seasoning
2 Tbsp. cracked black pepper
3 medium zucchini, cut into thin strips with a vegetable peeler
¼ c. olive oil
1/8 c. avocado oil (optional)
2 Tbsp. butter (full fat REAL butter)
2-3 c. keto marinara sauce
½ c. shredded Mozzarella
½ c. grated Parmesan cheese
¼ c. freshly chopped flat leaf parsley
1. Prepare the chicken by pounding to ¼” thickness. Set aside.
2. Prepare the dredges: Whisk together 3 eggs & 3 Tbsp. Cream. Place in bowl. In another bowl, combine pulverized Parmesan chips with the finely grated pecorino cheese plus the Paprika, Italian seasoning & pepper. Dredge the chicken pieces first into the egg mixture, then both sides in the cheese crumbs. Set aside.
3. Prepare the zucchini noodles by using a vegetable peeler to strip off long, thin pieces. Set aside.
4. Pour the marinara sauce into a small pan and heat it through. Reserve on low heat.
5. Using a straight sided skillet, heat olive oil & avocado oil to medium heat; add in the red pepper flakes.
6 Fry the chicken in the oil until golden brown on both sides. (About 3 minutes each side.) Set cooked chicken aside on paper towels.
7. In a separate skillet set to medium heat, drizzle olive oil and add the zoodles, tossing constantly to coat with the oil and also to heat them through. (Takes about 4-5 minutes). Season with butter and pepper.
8. Once the noodles are cooked to desired consistency, add in the grated Parmesan cheese and continue to stir; then add in about a cup of the heated marinara sauce.
9. From here you may plate it layering first the zoodles, then the chicken, then a layer of marinara over each chicken piece, then Mozzarella cheese, then chopped parsley.
Add each chicken piece back to the zoodle pan, top each piece with marinara sauce, Mozzarella cheese, bake in the oven until the cheese melts. Garnish with chopped parsley.
2 thoughts on “Keto-Friendly Chicken Parmesan”
Looks nice and tasty 🙂
Thank you so much! Yes, it was! 😁
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