Keto Chicken Parmesan
Ingredients
The chicken
-
4
medium
Boneless skinless chicken breasts
-
1-2
tablespoons
Sea salt
The breading
-
½
cup
Whey protein powder
-
2
large
Eggs
-
3
oz
Pork rinds (crushed)
-
¼
cup
Grated parmesan cheese
-
2
tsp
Italian seasoning
-
¼
cup
Avocado oil (or light olive oil, for frying)
The toppings
-
¾
cup
Marinara sauce
-
¾
cup
Mozzarella cheese (shredded)
Instructions
- Brine the chicken breasts in warm water with salt for 10-20 minutes.
- Preheat the oven to 450°F.
- Set up three bowls: one with protein powder, one with beaten eggs, and one with crushed pork rinds, parmesan, Italian seasoning, and remaining protein powder.
- Pat the chicken dry and pound to an even thickness of about ½ inch.
- Dredge each chicken breast in protein powder, dip in egg, and coat with the breading mixture.
- Heat oil in an oven-safe pan over medium-high heat and brown the chicken for about 2 minutes on each side.
- Top each chicken breast with marinara sauce and mozzarella cheese.
- Bake in the oven for about 10 minutes until the cheese is golden and the chicken is cooked through.
- Garnish with fresh basil and serve.
Nutrition Facts (estimated)
Servings
4
Calories
584.6
Total fat
35g
Total carbohydrates
5.1g
Total protein
82.4g
Sodium
0mg
Cholesterol
0mg
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