# Chicken Parmesan

> Classic breaded chicken topped with marinara and melted mozzarella. This keto-friendly version uses almond flour for a low-carb coating that's crispy and delicious.

**Prep time:** 20 minutes
**Cook time:** 35 minutes
**Total time:** 55 minutes
**Servings:** 6 (1/2 chicken breast with sauce and cheese per serving)
**Storage:** Refrigerates 4 days

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## Ingredients

- 3 large boneless chicken breasts, halved
- 3/4 cup grated Parmesan cheese, divided
- 1/2 cup almond flour
- 1 tsp Italian seasoning
- 1/2 tsp garlic powder
- 1/4 tsp salt
- 1/8 tsp freshly ground black pepper
- 1 egg
- 1/4 cup olive oil
- 6 tbsp sugar-free pasta sauce
- 1 cup shredded mozzarella cheese

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## Shopping List

### 🥩 Meat & Poultry
- [ ] 3 large boneless chicken breasts

### 🧀 Dairy
- [ ] Grated Parmesan cheese (need 3/4 cup)
- [ ] 1 cup shredded mozzarella cheese
- [ ] 1 egg

### 🥫 Pantry
- [ ] Almond flour (need 1/2 cup)
- [ ] 6 tbsp sugar-free pasta sauce
- [ ] Olive oil (need 1/4 cup)

### 🧂 Spices
- [ ] Italian seasoning (need 1 tsp)
- [ ] Garlic powder (need 1/2 tsp)
- [ ] Salt (need 1/4 tsp)
- [ ] Black pepper (need 1/8 tsp)

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## Instructions

1. **Preheat the oven.** Preheat the oven to 350°F.

2. **Prepare the chicken.** Place the chicken between two pieces of plastic wrap. Pound the chicken and flatten until all pieces are about 1/2 inch thick.

3. **Make the breading.** In a medium bowl, mix 1/2 cup of Parmesan cheese, the almond flour, Italian seasoning, garlic powder, salt, and pepper.

4. **Beat the egg.** In another bowl, beat the egg.

5. **Bread the chicken.** Set up a "breading" station: Line up the egg wash, then the Parmesan coating. Dip each piece of chicken into the egg wash, then thoroughly coat in the "breading." Set aside.

6. **Cook the chicken.** In a large skillet over medium-high heat, heat the olive oil for about 2 minutes. Add the "breaded" chicken. Cook for 5 to 7 minutes, or until browned on each side.

7. **Add sauce and cheese.** Remove from the skillet and place on a parchment-lined baking sheet. Top with 1 tbsp of pasta sauce and divide the 1 cup of mozzarella cheese among the chicken. Sprinkle each with the remaining Parmesan cheese.

8. **Bake.** Place the baking sheet in the oven. Bake for 20 minutes, until the cheese is thoroughly melted.

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## Serving Ideas

- Over zucchini noodles or spaghetti squash
- With a side salad and garlic bread
- Over regular pasta for non-keto eaters
- With roasted vegetables
- Alongside Caesar salad

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## Nutrition (per 1/2 chicken breast with sauce and cheese)

**Calories:** 469 | **Total Fat:** 29.8g | **Carbs:** 3.9g | **Net Carbs:** 2.6g | **Fiber:** 1.3g | **Protein:** 43.9g

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## Notes

- Pounding chicken to even thickness ensures even cooking
- Almond flour creates a keto-friendly "breading" that's still crispy
- Use sugar-free pasta sauce to keep carbs low
- Can be made ahead and reheated
- From the 28 Day Keto Challenge meal plan