4 Ingredient Keto Chicken Parmigiana
September 25, 2020
This Keto Chicken Parmigiana is a simple take on the classic, only 4 ingredients and no crumb layer so no messy prep! A great low carb alternative for anyone following a ketogenic diet.
This recipe is great for anyone looking for a quick and easy chicken parmigiana, though you don’t have to be on a ketogenic diet to enjoy low carb meals. If you are following a low carb or ketogenic diet however, this recipe is perfect to satisfy any cravings you may be having for familiar comfort food.
I cycle between different styles of eating all the time for many reasons, to mix things up so I don’t get bored eating one particular way, to see what works best for my body, and because as a nutritionist I’m curious about all types of diets. Last year I was part of a research study looking into the effects of the ketogenic diet on weight loss and biomarkers of disease, it was fascinating and really opened my eyes to the potential benefits of a ketogenic diet.
My personal results from that study were huge, as well as losing a considerable amount of weight I also felt incredibly clear-headed, I could focus more, had more energy and the biggest improvement was that I stopped craving sugar. I’d be happy to share more and go in depth in a separate post if that’s something you want to hear, just let me know in the comments.
For now though, the reason I mention this is because switching to a different style of eating, particularly something as restrictive as a ketogenic diet, can be difficult and hard to know what to eat in the beginning. What I found most challenging was when I had cravings for a particular food, for example a chicken parmigiana, and couldn’t eat it due to the carbohydrate content. I needed to come up with creative ways to satisfy my cravings. This is where my keto chicken parmigiana comes in.
This recipe is super simple and only 4 ingredients: chicken, tomato passata (basically an uncooked tomato puree, usually found in the pasta sauce section), dried Italian herbs and mozzarella cheese. There’s no crumb layer so no mess and no extended prep time, just straight into the oven. The chicken is cooked at high heat for a short amount of time to keep it juicy, then the toppings are layered on and baked for a few minutes more. It’s that easy!
I’ve been making this keto chicken parmigiana recipe on repeat for a while now, even when I’m not following a ketogenic diet I still make it because it’s so easy, it doesn’t take long and they’re great for meal prep served with a side of veggies or salad. I particularly love serving them with my keto-friendly Quick and Easy Buttery Greens for a super healthy and delicious meal.
If you’re following a ketogenic diet or any kind of low carb diet I’d love to know what challenges you’ve come across. Do you have any particular cravings? Are there foods you feel like you’re missing out on? Let me know in the comments, I love hearing about other people’s experiences.
I hope you enjoy this 4 ingredient keto chicken parmigiana recipe!
4 Ingredient Keto Chicken Parmigiana
- 4 chicken breasts
- 1/2 cup tomato passata
- 1 tsp dried Italian herbs
- 1/2 cup grated mozzarella
Preheat oven to 230°C (450F) fan forced
Place the chicken breasts on a lined baking tray, rub with a little olive oil and a pinch of salt and pepper
Bake chicken for 15 minutes
Remove from the oven and spoon the passata over top of each chicken breast, sprinkle over some of the dried herbs, top with mozzarella and then the remaining dried herbs
Place back in the oven and bake for a further 3-5 minutes until the cheese has melted
Serve with your favourite side salad or veggies