Rooster Parmesan is without doubt one of the dishes at each Italian restaurant within the US. I do know why: it is scrumptious! My low carb keto hen parmesan recipe is quick, grain free, gluten-free, & and kid-approved!
Rooster Parmesan is a kind of dishes on the menu at each Italian restaurant throughout America. It’s a traditional and there’s a good purpose, it is scrumptious! However… it may be very labor-intensive to make it at house.
I will always remember one Saturday once we first bought married that we invited over some pals for dinner and determined to make hen parm on the final minute. Not the brightest concept. I used to be nonetheless breading and pan-frying the hen when the corporate arrived. After which it wanted to bake for 45 minutes. I believe we lastly ate dinner after 8. Oops!
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I promise this baked low carb gluten free hen parmesan is way simpler. It’s a excellent straightforward keto weight-reduction plan dinner and a favourite hen recipe amongst my complete household.
SubstancesÂ
Rooster breasts – If they’re very giant reduce in half into thinner hen cutlets.
Egg – Egg binds the topping to the hen.
Grated parmesan cheese – Parmesan replaces the bread crumbs within the conventional recipe.
Dried minced garlic & onion – Be at liberty to substitute very finely minced recent garlic and onion or garlic powder and onion powder.
Dried oregano, basil, & parsley – You may substitute an Italian seasoning mix as an alternative of the person herbs however I want so as to add those we like individually.
Freshly floor black pepper & salt – Enhances the opposite flavors of the hen.
Marinara sauce – Make your individual or verify store-bought for added sugar.
Shredded mozzarella – Sliced works too!
Need to strive a hen breaded with floor pork rinds? Strive my Keto Breaded Rooster Breast.
The right way to Make Keto Rooster Parmesan
The lazy option to make hen parm is to simply bread it after which bake it within the oven. For the reason that coating is flourless you possibly can simply bake it with out pan-frying it first. That cuts the prep right down to about 10 minutes. As a lot as I get pleasure from being within the kitchen I additionally love straightforward prep meals.
First Step: Dip a hen breast into the overwhelmed egg combination. Coat within the parmesan cheese combination. Place in a greased casserole dish. I usually simply drizzle some olive oil within the backside of my baking dish. Repeat.
Second Step: Bake the hen at 400 for half-hour.
Professional Tip: This time is for utilizing complete medium-large hen breasts. In case you are making this with skinny cutlets or hen tenderloins solely bake for quarter-hour earlier than including the sauce and cheese. In case your hen breasts are gigantic reduce them in half first.
Third Step: After par-cooking the hen high with marinara sauce and mozzarella cheese.
Fourth Step: Bake for a further 10-20 minutes till the hen reaches 160 levels on a meat thermometer and the cheese is melted.
Professional Tip: Broil for 2-3 minutes, watching continuously, to get a pleasant golden brown look on the cheese.
Keto Rooster Parm Ideas
- Don’t overcook the keto parmesan hen. Please purchase a digital meat thermometer if you don’t personal one. That is the important thing to having fun with tender and juicy hen. Solely cook dinner it till it’s 158-160 levels after which let it relaxation.
- Use a scrumptious marinara sauce. Marinara sauce will not be all the identical. In a easy dish like this, you possibly can actually style the distinction between selfmade and store-bought and between low-cost store-bought tomato sauce and high quality sauce. Look ahead to added sugar in jarred sauces when shopping for them for keto recipes. Because you solely want a bit bit this can be a time to splurge on the great things.
- If you wish to give this a kick combine some pink pepper flakes into your pasta sauce earlier than including it.
Frequent Questions
Is Rooster Parmesan Keto?
Conventional hen parmesan is fairly with flour, egg, and bread crumbs. It’s not keto due to the flour and bread crumbs. However it is rather straightforward to swap out these elements for keto pleasant parmesan cheese within the breading.
The right way to make Rooster Parmesan with out Bread Crumbs
I merely use a mix of parmesan cheese and herbs as an alternative of conventional bread crumb breading in my keto hen parmigiana. Coconut flour or almond flour is not going to give the identical end result. Crushed pork rinds work a bit higher than the low carb flours.
Can I exploit hen thighs?
Sure, if you wish to. I want the milder taste of boneless skinless hen breasts on this low carb hen parmesan recipe however boneless skinless hen thighs will work effective.
Can I make this within the air fryer?
Positive. Simply grease the air fryer basket and add the hen in a single layer. When it’s 80% cooked add the sauce and cheese.Â
What to serve with Baked Rooster Parmesan
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📖 Recipe
Servings: 6
Energy: 398.2
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Directions
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Preheat oven to 400. Line a big baking sheet with foil and spray with cooking spray.
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Beat egg in a single small broad bowl. In a second bowl mix the parmesan cheese with all of the spices and blend.
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Dip each bit of hen within the egg after which the cheese, coating either side. Place on the ready baking sheet. Bake for 20-30 min. You need to hen to be about 145-150 levels earlier than you add the sauce and the cheese.
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High each bit with sauce after which shredded mozzarella. Bake for one more 5-10 min till the hen is 160 levels when checked with a meat thermometer and the cheese is melted and bubbly. You may broil for a minute or two on the finish to brown the cheese.
Notes
Rooster Breasts: The recipe was created utilizing 6 giant hen breasts completely 2.5-3 kilos. In case you use smaller items of hen you will have to regulate the cooking time.
Inside Temperature: You’re in search of the hen to be about 158-160 when faraway from the oven. The temperature will rise just a few extra levels because it rests throughout serving. In case you cook dinner it to 160 and let it relaxation for a couple of minutes, the micro organism will certainly be killed, and the hen can be moist. For additional analysis, you possibly can reference the chart on web page 18 right here.
Vitamin
Energy: 398.2 | Carbohydrates: 6.5g | Protein: 53.1g | Fats: 16.8g | Saturated Fats: 7.7g | Polyunsaturated Fats: 1.4g | Monounsaturated Fats: 4.7g | Trans Fats: 0.03g | Ldl cholesterol: 185.1mg | Sodium: 894.6mg | Potassium: 918.4mg | Fiber: 1.2g | Sugar: 1.9g | Vitamin A: 623.1IU | Vitamin C: 5.5mg | Calcium: 329.7mg | Iron: 2mg
For extra Italian-inspired Keto Dinner Recipes strive these:
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Initially Revealed March 7, 2016. Revised and Republished with October 13, 2023.
