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Golden brown crispy keto chicken parmesan topped with melted mozzarella and fresh basil in a cast iron skillet.

Keto Friendly High Protein Chicken Parm

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Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Servings: 2 servings
Calories: 645
Ingredients Method

Ingredients
  

  • 2 (8 oz) boneless skinless chicken breasts
  • 1/2 cup unflavored whey protein isolate
  • 1/2 cup crushed pork rinds (pork panko)
  • 1/2 cup grated parmesan cheese, divided
  • 2 large egg s
  • 1 tablespoon heavy cream
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon smoked paprika
  • 1/2 cup low -carb marinara sauce (sugar-free)
  • 1 cup shredded mozzarella cheese
  • 2 tablespoons avocado oil or light olive oil
  • Fresh basil leaves for garnish

Method
 

  1. Preheat the oven to 425°F (220°C).
  2. Place chicken breasts between two sheets of plastic wrap and pound with a meat mallet to an even 1/2-inch thickness. Season both sides with salt and pepper.
  3. Prepare the dredging station with three shallow bowls. Bowl 1: 1/4 cup whey protein isolate. Bowl 2: Eggs whisked with heavy cream. Bowl 3: Remaining 1/4 cup whey protein isolate, pork panko, 1/4 cup parmesan cheese, Italian seasoning, garlic powder, and paprika.
  4. Dredge each chicken breast in the protein isolate (Bowl 1), then dip into the egg wash (Bowl 2), and finally press firmly into the protein-parmesan mixture (Bowl 3) until fully coated.
  5. Heat avocado oil in a large oven-safe skillet over medium-high heat. Once the oil is shimmering, add the chicken and sear for 3 to 4 minutes per side until golden brown and crispy.
  6. Top each seared chicken breast with 1/4 cup of marinara sauce and 1/2 cup of shredded mozzarella cheese.
  7. Transfer the skillet to the preheated oven and bake for 8 to 10 minutes, or until the cheese is bubbly and the internal temperature of the chicken reaches 165°F (74°C).
  8. Garnish with fresh basil and the remaining grated parmesan before serving.