Keto Chicken Parmesan Casserole

Prep Time

20 minutes

Cook Time

30–35 minutes

Total Time

50–55 minutes

Servings

6 servings

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Ingredients

Chicken

• 2 pounds boneless, skinless chicken breasts or thighs

• 1 teaspoon salt

• ½ teaspoon black pepper

• 1 teaspoon Italian seasoning

• 2 tablespoons olive oil

Low-Carb Sauce

• 2 cups low-carb marinara sauce (no added sugar)

Cheese

• 2 cups shredded whole-milk mozzarella cheese

• ¾ cup freshly grated Parmesan cheese

Keto “Breading” Topping

• 1 cup crushed pork rinds

• ¼ cup grated Parmesan cheese

• 1 teaspoon garlic powder

• 1 teaspoon Italian seasoning

• 2 tablespoons melted butter

Optional Garnish

• Fresh basil or parsley, chopped

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Instructions

1. Prepare the Oven and Dish

• Preheat oven to 375°F (190°C).

• Lightly grease a 9×13-inch casserole dish.

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2. Cook the Chicken

• Season chicken with salt, pepper, and Italian seasoning.

• Heat olive oil in a large skillet over medium-high heat.

• Cook chicken 5–6 minutes per side until golden and cooked through.

• Remove from heat and let rest for 5 minutes.

• Cut chicken into bite-sized pieces.

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3. Assemble the Casserole

• Spread ½ cup marinara sauce in the bottom of the casserole dish.

• Add chicken evenly over the sauce.

• Spoon remaining marinara sauce over chicken.

• Sprinkle mozzarella and ½ cup Parmesan cheese evenly over the sauce.

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4. Prepare the Keto Topping

• In a bowl, combine:

  • Crushed pork rinds

  • ¼ cup Parmesan cheese

  • Garlic powder

  • Italian seasoning

  • Melted butter

• Mix until well combined.

• Sprinkle evenly over the cheese layer.

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5. Bake

• Bake uncovered for 25–30 minutes, until:

  • Cheese is melted and bubbling

  • Topping is golden brown

• Optional: Broil for 2–3 minutes for extra crispness.

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6. Rest and Serve

• Remove from oven and rest for 5 minutes before serving.

• Garnish with chopped herbs if desired.

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Tips for Best Results

• Use thighs for juicier results and higher fat content.

• Choose marinara with 2g net carbs or less per serving.

• Crush pork rinds finely for even browning.

• Let casserole rest to prevent excess moisture when serving.

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Approximate Keto Nutrition (per serving)

• Net Carbs: 4–6g

• Fat: High

• Protein: Moderate

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Variations

• Add sliced zucchini or sautéed spinach for extra vegetables.

• Replace pork rinds with almond flour (½ cup) for a milder crunch.

• Use provolone or fontina cheese for flavor variation.

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Make-Ahead and Storage

• Assemble up to 24 hours ahead and refrigerate before baking.

• Store leftovers refrigerated for up to 4 days.

• Reheat at 350°F until warmed through.