Keto Chicken Parmi Bowl Recipe: Low-Carb & Delicious

Keto Chicken Parmi Bowl Recipe: A Delicious and Low-Carb Twist on a Classic Favorite

Hey there, food lovers! If you’re a fan of the classic Chicken Parmesan but want to keep it keto-friendly, then you’re in for a treat. This Keto Chicken Parmi Bowl brings all the deliciousness of the original recipe—crispy chicken, melty cheese, and savory tomato sauce—without the carbs. It’s perfect for those following a low-carb or keto lifestyle, and I promise you’ll love how easy and tasty it is!

Whether you're meal prepping for the week or just looking for a comforting dinner, this recipe ticks all the boxes. I’ve broken everything down for you, from ingredients to instructions, and I’ll even throw in some tips and variations to make this dish even more special. Let’s get started!

Recipe Overview

• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: 40 minutes
• Serving Size: 1 bowl
• Servings: 4

Ingredients

For the Chicken:

• 4 skinless, boneless chicken breasts (about 4-5 ounces each)
• 1/2 cup almond flour (for breading)
• 1/4 cup grated parmesan cheese (for breading)
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon paprika
• 1/2 teaspoon dried oregano
• Salt and pepper to taste
• 2 large eggs
• 1/4 cup unsweetened coconut flour (for extra crispiness, optional)
• Olive oil for frying

For the Sauce:

• 1 cup sugar-free marinara sauce (you can find this at most grocery stores or make your own)
• 1/2 teaspoon dried basil
• 1/2 teaspoon garlic powder
• Salt and pepper to taste

For the Bowl:

• 1 1/2 cups shredded mozzarella cheese (or a blend of mozzarella and provolone)
• Fresh basil or parsley for garnish (optional)

Nutritional Information per Serving (1 bowl):

• Calories: 470 kcal
• Fat: 30g
• Protein: 45g
• Total Carbs: 7g
• Net Carbs: 4g
• Fiber: 3g
• Sugar: 2g

Note: The nutritional information may vary depending on the exact ingredients and portion sizes you use.

Instructions: How to Make Keto Chicken Parmi Bowls

Step 1: Prep the Chicken

Start by preparing your chicken breasts. If they are thick, I recommend butterflying them in half or pounding them to an even thickness so they cook more evenly. This will also help with making the breading stick better.

Step 2: Prepare the Breading Station

In one shallow bowl, combine the almond flour, parmesan cheese, garlic powder, onion powder, paprika, oregano, salt, and pepper. Mix everything together well. This will be your dry coating mix.

In another shallow bowl, beat the eggs. You’ll use this to dip the chicken before coating it in the almond flour mixture.

If you want extra crispiness, you can add coconut flour to the breading mix. This is totally optional, but it gives the chicken an even crunchier texture.

Step 3: Coat the Chicken

Dip each chicken breast first into the egg mixture, making sure it’s fully coated. Then dredge it through the almond flour and parmesan mixture, pressing down gently to ensure it sticks well.

Step 4: Fry the Chicken

Heat about 1-2 tablespoons of olive oil in a large skillet over medium-high heat. Carefully place the coated chicken breasts in the pan once the oil is hot. Cook until golden brown and crispy, about 4–5 minutes per side. The internal temperature of the chicken should reach 165°F (75°C) when it’s fully cooked.

Step 5: Prepare the Sauce

While the chicken is cooking, grab a small saucepan and heat up your marinara sauce over medium heat. Stir in the dried basil, garlic powder, salt, and pepper to taste. To let the flavours combine, let it boil for a few minutes.

Step 6: Assemble the Bowls

Once the chicken is cooked and crispy, place it on a baking sheet or oven-safe dish. Pour a generous amount of the marinara sauce over each chicken breast. Then top it with a generous amount of shredded mozzarella cheese.

If you have a few minutes to spare, pop the chicken under the broiler for about 2-3 minutes or until the cheese is melted and bubbly. This will give you that gooey, melty cheesy top that we all love.

Step 7: Serve

Now, it’s time to serve! Place your cheesy, saucy chicken in a bowl, and garnish with fresh basil or parsley if you like. Enjoy!

Tips and Variations

1. Chicken Variations:

While chicken breasts are perfect for this dish, you can use chicken thighs for a juicier, more flavorful option. Just make sure they are boneless and skinless for easier eating.

2. Make It Spicy:

If you like a bit of heat, add red pepper flakes to the marinara sauce. It’ll add a nice kick to your dish without affecting the carb count.

3. Low-Carb Vegetables:

For extra veggies, you can serve the chicken with a side of sautéed spinach, zucchini noodles, or cauliflower rice. These pair wonderfully with the keto chicken parmi.

4. Keto-Friendly Cheese:

If you want to mix it up, try adding provolone or cheddar cheese alongside the mozzarella. A combination of different cheeses creates a richer flavor profile.

Keto Notes

• Almond Flour: This is a great low-carb alternative to breadcrumbs. It’s what helps give the chicken its crispy texture without the carbs of regular breadcrumbs.
• Sugar-Free Marinara Sauce: Be sure to use a marinara sauce that is free of added sugars to keep this recipe truly keto. Some store-bought sauces have hidden sugars, so always check the label.
• Mozzarella: Opt for full-fat mozzarella cheese, as it adds more flavor and is typically lower in carbs than reduced-fat versions.

Nutritional Benefits

This Keto Chicken Parmi Bowl is packed with healthy fats and protein, making it an ideal meal for those following a ketogenic diet. Here’s a breakdown of some of its key nutritional benefits:

• High in Protein: Each serving contains around 45g of protein, which helps in muscle repair and maintenance, and keeps you feeling full longer.
• Low in Carbs: At only 4g of net carbs per serving, this meal fits perfectly into your daily keto macros.
• Good Source of Healthy Fats: Olive oil and cheese contribute healthy fats, which are crucial for energy on a keto diet.
• Rich in Calcium: The mozzarella and parmesan cheese provide a solid dose of calcium, which is great for bone health.

Common FAQs

1. Is it possible to prepare this dish in advance?
Yes! You can prep the chicken and store it in the fridge until you’re ready to cook it. You can also assemble the bowls and store them in the fridge, just pop them in the oven to reheat.

2. Is it possible to substitute chicken thighs for chicken breasts?
Absolutely! Chicken thighs are juicy and flavorful and make a great keto alternative.

3. Can I freeze the Keto Chicken Parmi Bowls?
Yes, you can freeze the chicken before adding the sauce and cheese. Once you’re ready to eat, just bake it with the sauce and cheese for a quick meal.

4. What’s the best side dish to serve with this?
I recommend a side of roasted vegetables, zucchini noodles, or a crisp green salad. These will complement the flavors without adding too many extra carbs.

Conclusion

I hope this Keto Chicken Parmi Bowl recipe has inspired you to try a low-carb take on a classic comfort food. It’s simple, delicious, and perfect for anyone on a keto diet. With crispy chicken, rich marinara sauce, and melted cheese, you won’t even miss the carbs! Whether you’re meal prepping for the week or cooking dinner tonight, this dish is sure to be a crowd-pleaser. Enjoy!