Keto “Breaded” Chicken Parmesan and Zoodles

keto-chicken-parm

My husband has been requesting this recipe once a week since I threw it together one night as a total fluke of culinary magic. It’s certainly not original, people have been making pork rind crusts for a while, and I’ve been making parmesan crust for even longer.

But one night I combined the two and it has been Italian bliss ever since in our house. The “breading” really does make it crispy! A second trick is to make sure that you cook the chicken on a roaster rack or other oven-safe rack so that it crisps up on all sides and doesn’t stick to the pan, or sit in its own juices.



My final tip is to make sure the zoodles (I love this cheap zoodler but I also love these zoodlers) are only cooked for a few minutes, otherwise they’ll get soft and no fun. They should be slightly crispy and fresh!

Keto Chicken Parmesan and Zoodles
5 net carbs per serving | 4 servings If you miss a hearty chicken parm because you quit carbs, this is a crave-worthy, delicious substitution!
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Ingredients
  1. 4 chicken breasts (pounded and tenderized until flat)
  2. 2 cups crushed pork rinds
  3. 1 cup grated parmesan cheese
  4. 2 tbsp italian seasoning
  5. 4 small/medium sized zucchinis
  6. 2 tbsp garlic oil
  7. 1 tsp garlic salt
  8. 1 cup naturally low carb tomato sauce (I use Mezzetta or Rao)
  9. 1 cup mozzarella cheese
Instructions
  1. Preheat oven to 375 degrees
  2. Pound/tenderize your chicken breasts
  3. In a plastic bag or container, combine the pork rinds, parmesan cheese and italian seasoning.
  4. Add your chicken breasts to the bag and shake them up until totally covered.
  5. Place your coated chicken breasts on a roaster rack over a baking sheet (so the drippings don't go into the oven)
  6. Sprinkle about 1/2 cup mozzarella cheese on each chicken breast.
  7. Cook for 30-45 minutes or until they reach 160 degrees Fahrenheit (will take longer if they're large chicken breasts).
  8. Take your four zucchinis and zoodle them with a zoodler (or shave them with a peeler).
  9. Add garlic oil and garlic salt to zoodles and toss. Set aside.
  10. When chicken breasts are done, remove from oven and plate.
  11. Heat a pan to medium high and add oiled and salted zoodles.
  12. Cook for about 1-2 minutes, just enough to get them hot.
  13. Add tomato sauce and cook only until hot.
  14. Use a fork or tong to plate your zoodles with your chicken.
  15. Sprinkle the other 1/2 cup mozzarella cheese on each chicken breast.
  16. Use extra sauce in pan to the top of your chicken.
  17. Enjoy!
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Disclosure: I'm not a nutritionist or a medical professional. The recipes and articles on this blog should not replace the advice of your doctor. Also, I only recommend products that I have used and love, but in these cases I may use Amazon.com affiliate links, which means I get paid a small commission if you buy the product. A girl's gotta pay for all these ingredients you know! :)
15 comments
christine UK
christine UK

What can I sub for the pork rinds as I don't eat pork! Any ideas will be very welcomed! TIA

DanLeitz
DanLeitz

What ounce serving are the chicken breasts in this recipe to equate to the macros?

wickedstuffed
wickedstuffed moderator

@DanLeitz I've only provided the net carbs, which is 0 for any size chicken breast.

giselle1
giselle1

I made this last night for hubby and myself - definitely a hit! A couple things with the recipe, because I know you like to know these things - under the photo I believe you meant hearty (not heart), in ingredient list 1 cups mozzarella cheese should read 1 cup (no s) and speaking of mozzarella, the instructions - #6 - state to Sprinkle about 1/2 cup mozzarella cheese on each chicken breast but then you don't say what to do with the remaining 1/2 cup. I assume you meant to add it at end over the sauce on top of the chicken so that's what I did and it rocked. All was great.....!!

wickedstuffed
wickedstuffed moderator

@giselle1 Thanks Giselle! Sometimes I get so excited that I'm typing up the recipe in here while I'm making the dish, and don't take enough time to review myself before publishing! :)

JohnSedgewick
JohnSedgewick

what sticks the bread crumbs to the chicken?

wickedstuffed
wickedstuffed moderator

@JohnSedgewick you could dip them in scrambled egg, but typically the wetness of the chicken has been sufficient for sticking.

karmababe24
karmababe24

@JohnSedgewick I used mayonnaise! This might not sound good, but I promise it is, it's delicious and it works! Just paint it on thinly w/ a pastry brush, and coat!

TeresaThompson2
TeresaThompson2

Loved this recipe! Finally got to try out my new Veggeti maker!

Question: Where can I get nutritional content etc for this recipe? Thanks! 

wickedstuffed
wickedstuffed moderator

@TeresaThompson2 Hi Teresa, this recipe makes four servings and it would be around 5 net carbs per serving, depending on your tomato sauce (I use Mezzetta usually, it's naturally sugar free -- some can get up to 20 carbs per serving!)

PerryKristinRuss
PerryKristinRuss

Amanda, I made this tonight, and even my kids (who are super picky eaters) loved it! Thank you! I used a dairy free recipe for the parm and mozzarella from Janes healthy kitchen. This was a keeper!