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Juicy keto chicken parmesan casserole spooned out from a baking tray showing inside layers.

Keto Chicken Parmesan Casserole Recipe

Traditional chicken parm is amazing. But it’s often higher in carbs. My keto chicken parmesan casserole keeps all the flavor. Yet, it is without the extra carbs. This easy recipe uses simple ingredients. It will become a family favorite on busy weeknights.
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Prep Time 20 minutes
Cook Time 40 minutes
Pre-grilling or roasting eggplant slices 15 minutes
Course dinner, lunch
Cuisine American, Italian
Servings 8 servings
Calories 350 kcal

Equipment

1 Casserole Baking Dish
or Instant Pot Duo 7-in-1 Pressure Cooker
1 Lerge chopping board
1 Large chopping knife
1 cloth to drain out the cauliflower
1 large mixing bowl
1 mixing spatula or wooden spoon
1 roll of alluminum foil

Ingredients
  

  • 1.5 lbs skinless chicken breast or chicken thighs. Cut into bite-sized pieces.
  • 1 medium head of cauliflower (you can use frozen cauliflower rice too, but squeeze and drain as much mosture as possible)
  • 30 ounces no added sugar marinara or your favorite pasta sauce
  • 2 cups shredded gooey mozzarella cheese
  • 1 cup grated parmesan cheese
  • 2 cloves of minced fresh garlic or from the jar is ok too
  • 1/2 cup of freshly chopped onion (chop finely)
  • 3 tbspns olive oil for sauteeing vegetables and searing the chicken pieces
  • Salt and black pepper to taste
  • 1 tsp Italian seasoning
  • Fresh basil for garnish optional
  • 2 medium eggplants (sliced lenghtwise) (opitonal, good for absorbing the juices)
  • 2 tbsp olive oil addiitonal, for eggplant only

Instructions
 

  • Preheat oven to 350°F (180°C).
  • First, if using frozen cauliflower, drain out as much moisture from it as possible; otherwise, the casserole may become too watery. Set aside in a bowl to add in later.
  • If using eggplant, cut off the stems and slice into 1/2 inch (1 and 1/2cm) slices lengthwise. These will be used like lasagna layers in the casserole.
  • It is best to pre-grill or pre-roast the eggplants a little for about 15 minutes in the oven to make them a bit golden and semi-cooked. Don't let them get too soft, otherwise, it may be difficult to layer later, as they may break apart. Use the extra 2 tablespoons of olive oil for the eggplant as per the ingredients list.
  • Set the grilled/roasted eggplant slices aside on a paper towel to remove excess moisture.
  • Heat a large skillet over medium-high heat. Cook the chicken with one tablespoon of olive oil, just to sear it and make it golden. Don't cook it all the way through. Remove from the pan together with all the juices, set aside in a bowl.
  • To the same pan, add the remaining olive oil and saute the onions, garlic and Italian herbs just to brown them a little.
  • Add the chicken back in. Mix it all up and turn off the stove.
  • In a casserole dish, first layer eggplant to cover the bottom of the dish. Then layer the precooked chicken with onions, garlic and herbs.
  • On top of chicken layer the cauliflower, then marinara sauce and finally the cheeses.
  • Repeat the layers again if the height of the casserole dish allows. Finishing with the cheese on top.
  • Cover the casserole dish with aluminum foil. Bake for 30 minutes. Remove the foil and bake for another 10-15 minutes or until the cheese is desired color. You want a golden brown, bubbly top.
  • Garnish with fresh fresh basil before serving.

Notes

Each serving (approx. 1/8 of the casserole).
Disclaimer: Nutritional information may vary.

Nutrition

Serving: 280g approximatelyCalories: 350kcalCarbohydrates: 5gProtein: 32gFat: 20g
Keyword keto chicken casserole, keto chicken parmesan casserole,, low carb chicken casserole
Tried this recipe?Let me know how it was in the comments below.