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Keto Parmesan Chicken over Zoodles

Keto Parmesan Chicken over Zoodles

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Keto Parmesan Chicken over Zoodles is Parmesan fried chicken with marinara sauce and mozzarella served over zucchini noodles; an old favorite but healthy, gluten free, high protein & only 6 net carbs!

The look I got from my family when I served this Keto Parmesan Chicken over Zoodles was a mix of awe and pleasure and “why haven’t you made this before?”

Yes, why haven’t I? It certainly wasn’t difficult.

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The chicken:

I needed a chicken recipe that was not covered in breadcrumbs. I used the recipe for Low Carb Not Breaded Chicken (1 net carb per piece!) and changed the seasoning just a little bit and it worked perfectly!

The sauce:

We like my homemade Spaghetti and Pizza Sauce; either a smaller batch made in the crock pot or a larger batch for the freezer. It is low carb and all ingredients that I know what is in there. Most of the ingredients are herbs and spices that I mix up ahead so it is so easy to just dump them in with the tomato sauce and meat when I want to make the sauce. Easy-peasy! There are some sauces that you can buy also if that is what you like; Rao’s is a good one.

The zoodles:

I put them into boiling water for just a couple of minutes. We like them soft like noodles but not mushy. Don’t cook them long though or they will definitely get mushy fast! Some will salt them and let them sit for 30 minutes or so and then squeeze out extra water before sautéing a skillet with butter, olive oil or coconut oil for a few minutes; again, just a few minutes! Others will not cook them at all and count on the hot sauce to warm them enough. That is too crunchy for our preference. These are some ideas. You will have to try it and see how you like it done best.

Ingredients

Ingredients for Keto Parmesan Chicken over Zoodles

boneless, skinless chicken breasts

egg

grated parmesan cheese

golden flaxseed meal

almond flour

Italian seasoning

salt

black pepper

marinara sauce

mozzarella cheese, shredded

Directions

First, cut chicken in half width wise so the pieces are thin and then into four pieces. You can also use thighs if you wish.

raw chicken on a plate

Combine the parmesan cheese, flaxseed meal, almond flour, Italian seasoning, salt and pepper on a plate.

the breading on a plate

Beat an egg in a dish big enough to dip the chicken pieces into.

Dip each piece of chicken into the egg and then cover well with the breading mixture.

chicken on a plate, egg in a bowl, breading on a plate lined up in a row

Heat extra virgin olive oil or your choice of cooking oil in a skillet over medium heat and fry chicken pieces for a few minutes on each side. They don’t have to be cooked through; just nicely browned.

chicken frying in a skillet

Transfer chicken to a baking dish. Cover with sauce and mozzarella cheese.

chicken in baking dish with sauce and cheese on top

Bake in a preheated 400* oven for 15 minutes or until chicken is cooked through. Check by cutting chicken to see white meat and clear juices or be sure by using a meat thermometer that reads 165*.

chicken in baking dish with sauce and cheese on top baked

Make your zucchini into noodles and cook to your preference.

zoodles coming out of spiralizer

Serve over zoodles.

Keto Parmesan Chicken over Zoodles

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Keto Parmesan Chicken over Zoodles

Keto Parmesan Chicken over Zoodles

Yield: 4 servings
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes

Keto Parmesan Chicken over Zoodles is Parmesan fried chicken with marinara sauce and mozzarella served over zucchini noodles; an old favorite but healthy, gluten free, high protein & only 6 net carbs!

Ingredients

  • 1 lb. boneless, skinless chicken breasts
  • 1 egg
  • 4 Tbsp grated parmesan cheese
  • 3 Tbsp golden flaxseed meal
  • 1 ½ Tbsp almond flour
  • 2 tsp Italian seasoning
  • ½ tsp salt
  • 1/8 tsp black pepper
  • 1 cup marinara sauce
  • 1 cup mozzarella cheese, shredded

Instructions

  1. First, cut chicken in half width wise so the pieces are thin and then into four pieces. You can also use thighs if you wish.
  2. Combine the parmesan cheese, flaxseed meal, almond flour, Italian seasoning, salt and pepper on a plate.
  3. Beat an egg in a dish big enough to dip the chicken pieces into.
  4. Dip each piece of chicken into the egg and then cover well with the breading mixture.
  5. Heat extra virgin olive oil or your choice of cooking oil in a skillet over medium heat and fry chicken pieces for a few minutes on each side. They don’t have to be cooked through; just nicely browned.
  6. Transfer chicken to a baking dish. Cover with sauce and mozzarella cheese.
  7. Bake in a preheated 400* oven for 15 minutes or until chicken is cooked through. Check by cutting chicken to see white meat and clear juices or be sure by using a meat thermometer that reads 165*.
  8. Make your zucchini into noodles and cook to your preference.
  9. Serve over zoodles.

Notes

MyProductiveBackyard.com

Nutrition Information
Yield 4 Serving Size 1
Amount Per Serving Calories 386Total Fat 17gSaturated Fat 6gTrans Fat 0gUnsaturated Fat 9gCholesterol 171mgSodium 948mgCarbohydrates 9gFiber 3gSugar 4gProtein 47g

This data was provided and calculated by Nutritionix using unknown brands unless named in the recipe. If nutrition is important to you, I highly encourage you to verify any data you see here with your favorite nutrition calculator. Also, you can put in exactly what you used so it is the most accurate. This is just to give you an idea, as any nutrition calculation is not exactly accurate unless every single product brand used is entered. Please note also that I am not a certified nutritionist or health professional of any kind. Please consult a doctor or trained professional for medical advice.

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