Keto Chicken Parmesan Casserole
Prep Time
20 minutes
Cook Time
30–35 minutes
Total Time
50–55 minutes
Servings
6 servings
Ingredients
Chicken
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2 pounds boneless, skinless chicken breasts or thighs
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1 teaspoon salt
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½ teaspoon black pepper
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1 teaspoon Italian seasoning
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2 tablespoons olive oil
Low-Carb Sauce
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2 cups low-carb marinara sauce (no added sugar)
Cheese
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2 cups shredded whole-milk mozzarella cheese
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¾ cup freshly grated Parmesan cheese
Keto “Breading” Topping
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1 cup crushed pork rinds
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¼ cup grated Parmesan cheese
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1 teaspoon garlic powder
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1 teaspoon Italian seasoning
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2 tablespoons melted butter
Optional Garnish
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Fresh basil or parsley, chopped
Instructions
1. Prepare the Oven and Dish
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Preheat oven to 375°F (190°C).
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Lightly grease a 9×13-inch casserole dish.
2. Cook the Chicken
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Season chicken with salt, pepper, and Italian seasoning.
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Heat olive oil in a large skillet over medium-high heat.
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Cook chicken 5–6 minutes per side until golden and cooked through.
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Remove from heat and let rest for 5 minutes.
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Cut chicken into bite-sized pieces.
3. Assemble the Casserole
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Spread ½ cup marinara sauce in the bottom of the casserole dish.
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Add chicken evenly over the sauce.
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Spoon remaining marinara sauce over chicken.
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Sprinkle mozzarella and ½ cup Parmesan cheese evenly over the sauce.
4. Prepare the Keto Topping
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In a bowl, combine:
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Crushed pork rinds
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¼ cup Parmesan cheese
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Garlic powder
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Italian seasoning
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Melted butter
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Mix until well combined.
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Sprinkle evenly over the cheese layer.
5. Bake
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Bake uncovered for 25–30 minutes, until:
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Cheese is melted and bubbling
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Topping is golden brown
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Optional: Broil for 2–3 minutes for extra crispness.
6. Rest and Serve
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Remove from oven and rest for 5 minutes before serving.
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Garnish with chopped herbs if desired.
Tips for Best Results
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Use thighs for juicier results and higher fat content.
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Choose marinara with 2g net carbs or less per serving.
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Crush pork rinds finely for even browning.
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Let casserole rest to prevent excess moisture when serving.
Approximate Keto Nutrition (per serving)
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Net Carbs: 4–6g
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Fat: High
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Protein: Moderate
Variations
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Add sliced zucchini or sautéed spinach for extra vegetables.
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Replace pork rinds with almond flour (½ cup) for a milder crunch.
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Use provolone or fontina cheese for flavor variation.
Make-Ahead and Storage
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Assemble up to 24 hours ahead and refrigerate before baking.
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Store leftovers refrigerated for up to 4 days.
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Reheat at 350°F until warmed through.
