• Skip to main content
  • Skip to primary sidebar

A Full Living

menu icon
go to homepage
  • Winter
  • Recipes
  • Portfolio
  • About Us
  • Work Together
    • Facebook
    • Instagram
    • YouTube
  • search icon
    Homepage link
    • Winter
    • Recipes
    • Portfolio
    • About Us
    • Work Together
    • Facebook
    • Instagram
    • YouTube
  • ×

    A Full Living » Blog » Chicken

    Published: Sep 17, 2021 · Modified: Feb 24, 2022 by Briana · This post may contain affiliate links.

    Keto Chicken Parmesan Casserole

    Jump to Recipe Print Recipe
    Keto Chicken Parmesan Casserole

    This Low Carb Chicken Parmesan Casserole Recipe is absolutely packed with flavor, and is an easy keto-friendly, gluten-free meal! It has only 8 net carbs per serving, with cheesy zucchini, fresh mozzarella, marinara sauce, and crispy chicken strips. This meal is guaranteed to become a family favorite.

    keto chicken parmesan casserole with a corner of a cast iron casserole pan in the corner

    Craving comfort food? Whether it's unpleasant and chilly weather, or you're just in the mood for something familiar, this keto friendly dinner will solve your craving!

    This super tasty and hearty meal is made with juicy and crispy chicken coated in a crispy gluten free breading. Smother in sauce, lots of cheese, and add lots of zucchini for good measure. 😉 Don't forget the fresh basil. We have a feeling everyone in your family is going to love it!

    Looking for more keto chicken recipes? Be sure to check out this mozzarella stuffed chicken wrapped in parma ham, this chicken and butternut squash recipe, or this decadent jalapeño popper chicken skillet. We know our chicken pomodoro recipe will become a family favorite!

    Jump to:
    • ❤️Why you'll love this recipe
    • 🍅Ingredients
    • ✏️Ingredient notes
    • 📖Instructions
    • ✨Notes, tips & tricks
    • 💭Frequently asked questions
    • 🌿More Italian-inspired recipes
    • 🛒Shop this recipe
    • 🥣Storage
    • 🌟Leave a review!
    • 📖 Recipe

    ❤️Why you'll love this recipe

    • Ultimate comfort food - Chicken parmesan is truly one of the yummiest meals out there, so it's great to have a gluten free & keto version to enjoy!
    • Great for the whole family - Got picky eaters? They're going to love
    • Perfect for meal prep - Don't feel like cooking every night this week? We get it! Add this meal to your rotation and reheat it all week.
    • Simple ingredients - You can find everything you need for this recipe at your local grocery store! Made with keto pantry staples, and everyday items.

    🍅Ingredients

    keto chicken parmesan casserole ingredients with text to denote different ingredients

    ✏️Ingredient notes

    Find the full quantities and nutritional information in the recipe card.

    • Boneless skinless chicken breasts - Cut into strips to make a chicken tenders shape. You could use chicken cutlets or chicken thighs if you prefer. Cooked shredded chicken would also be a great option to use up leftovers.
    • Egg & heavy cream - To make the egg wash so the pork rind crumbs can stick to.
    • Pork rind crumbs - This is to replace regular breadcrumbs and make the chicken crunchy when we fry it. You don't have to buy them as crumbs, you could always crush some regular pork rinds.
    • Avocado oil - For frying the chicken tenders. You could probably use olive oil if you want, as long as you keep the heat under 375°F when frying.
    • Zucchini - We use zucchini as the veggie base for this casserole. Make sure to salt it before you start and let it sit on paper towel or in a colander so the excess moisture can escape, and not end up in your casserole. You could try cauliflower rice, or cabbage instead of zucchini if you prefer.
    • Mozzarella cheese - We use a mixture of shredded mozzarella cheese (low moisture, part skim) in the filling of the casserole, and fresh mozzarella to top the chicken casserole.
    • Parmesan cheese - Shredded for both inside the casserole and in the breading mixed with the pork rind crumbs.
    • Ricotta cheese - For a creamy and rich texture for the casserole filling!
    • Dry seasonings - We use a mixture of kosher salt, pepper, Italian seasoning, dried basil, garlic powder, onion powder and red pepper flakes.
    • Marinara - Choose a low sugar version, or even your own homemade marinara sauce. One of these days we will make a recipe for you guys to make your own!
    • Fresh basil - Optional, but so good!

    📖Instructions

    Prepare zucchini

    Place zucchini pieces on a paper towel lined baking sheet and sprinkle them with salt to absorb the excess water. Set aside while you work.

    zucchini on a baking sheet with paper towels covered in salt

    Prep the chicken tenders

    Season both sides of the chicken with salt and pepper. Heat the avocado oil in a cast iron skillet over medium heat. It will need to reach 375°F before adding the chicken.

    In a shallow bowl, whisk together egg and heavy cream, then create a dredging station with the pork rind crumbs, shredded parmesan cheese, and remaining salt and pepper, and half the dry seasoning mix.

    Dredge the chicken cutlets in the egg wash, then in the pork rind and parmesan seasoning mixture. Press the chicken in to coat well with a thick coating.

    raw chicken strips on a plate
    raw chicken strips in egg wash
    chicken coated in pork rinds and shredded parmesan ready to be fried

    Fry the chicken tenders

    Drop into hot oil (keep oil between 350°F and 375°F) and fry in batches until golden brown on both sides, about 3-4 minutes on each side.

    After cooking, set aside on a cooling rack over paper towel to catch excess grease. 

    chicken tenders frying in hot oil
    golden brown chicken tenders frying in hot oil
    chicken tenders drying on a drying rack after frying

    Prepare the casserole filling

    Preheat your oven to 400°F. Dry zucchini with paper towel, getting rid of as much excess water as possible.

    In a large bowl, combine ricotta, half the parmesan, shredded mozzarella, half of the marinara sauce, some fresh basil, remaining dry seasonings, and mix. Add to the casserole dish.

    zucchini in a large bowl with marinara sauce
    cheese, basil, and zucchini mixture with marinara sauce in a large bowl
    cheese zucchini mixture on the bottom of a casserole dish

    Assemble

    Top the zucchini mixture with chicken pieces, then cover the chicken with remaining marinara sauce, fresh mozzarella, and parmesan cheese all over top of the casserole.

    chicken parmesan tenders in a casserole dish
    chicken parmesan tenders in a casserole dish covered with marinara sauce
    fresh mozzarella on top of chicken tenders in a casserole dish getting ready to bake

    Bake

    Place in the oven and bake until golden and bubbly, about 40 minutes. Cover the casserole with foil if the cheese is browning too much and the zucchini still isn’t soft. Garnish with fresh basil and enjoy! 

    bubbly golden brown chicken parmesan casserole with fresh basil on top
    browned cheese on top of a chicken parmesan casserole with basil ribbons
    spoonful of keto chicken parmesan casserole with basil on top and a spoon inside to pull out the contents

    ✨Notes, tips & tricks

    • We did not include oil for frying in the nutrition facts because it’s impossible to know how much oil your chicken will absorb. The size of your skillet will also determine how much oil you should use. (You will need enough oil to make sure it is 2 inches deep). 
    • The marinara sauce you use can impact the amount of sugar and carbs in the meal. We love Rao’s Homemade. 
    • Make sure to take the extra step of removing excess water from the zucchini to reduce water pooling up at the bottom of your casserole. 

    💭Frequently asked questions

    Can I make this recipe pork free?


    The answer is yes - but we haven't tested this recipe without pork rinds yet. Pork rinds add a lovely crunch to the gluten free breading.

    You could swap pork rinds for almond flour 1:1, but be warned that almond flour burns faster than pork rinds, so you will have to keep a close on the chicken tenders while they fry, and currently we can't offer any advice on cooking times.

    Can the chicken tenders be baked instead of fried?


    Yes. Add to a parchment-lined baking sheet and bake at 350°F until chicken is golden brown and cooked through - about 20 minutes. We're not sure if the breading will adhere as well in this scenario as we haven't tried it ourselves.

    🌿More Italian-inspired recipes

    • Keto eggplant Milanese
    • Cast iron cheesy meatballs
    • Keto lasagna soup
    • Burrata and prosciutto salad with arugula

    Need more ideas? Be sure to check out this massive list of over 85+ low carb and keto friendly recipes on our site!

    keto chicken parmesan casserole in a cast iron casserole dish

    🛒Shop this recipe

    Want to get supplies for this recipe or shop our keto kitchen or pantry? We've linked our favorites above and right here in our Amazon Store!  

    A Full Living is a participant in the Amazon Services LLC Associate program, an affiliate advertising program designed to promote a means for sites to earn advertising fees by linking products to amazon.com. We only share products we use and love. It doesn't cost you anything extra to shop using our links, but we earn a small commission that helps us keep this site going! 

    plate full of luscious keto chicken parmesan casserole with fresh basil and melted mozzarella cheese

    🥣Storage

    Store in an airtight container in the fridge for up to 5 days. Reheat gently in the microwave, in the oven, or air fryer.

    🌟Leave a review!

    Make sure to leave a 5-star review below! This helps other readers find our recipes via Google, and encourages them to try them. Also be sure to leave a comment with your experience!

    Take a photo and share with us by tagging us on Instagram or follow along on Pinterest for more ideas!

    📖 Recipe

    keto chicken parmesan casserole

    Keto Chicken Parmesan Casserole

    This Low Carb Chicken Parmesan Casserole Recipe is absolutely packed with flavor, an easy keto friendly, gluten free meal! It has only 8 net carbs per serving, with cheesy zucchini, fresh mozzarella, marinara sauce, and crispy chicken strips. This meal is guaranteed to become a family favorite.
    5 from 1 vote
    Print Pin Rate SaveSaved!
    Prep Time: 10 minutes
    Cook Time: 1 hour
    Total Time: 1 hour 10 minutes
    Servings: 10 servings
    Author: Briana

    Ingredients

    For the seasoning mixture (used on the zucchini filling and the chicken parmesan 'breading'):

    • 1 teaspoon garlic powder
    • 1 teaspoon onion powder
    • 1 teaspoon Italian seasoning
    • 1 teaspoon dried basil
    • 1 teaspoon black pepper
    • ½ teaspoon red pepper flakes

    For the chicken parmesan tenders:

    • 1 tablespoon heavy cream
    • 2 pounds chicken breast cutlets (could use tenders)
    • 1.5 teaspoons kosher salt
    • ½ teaspoon black pepper
    • 3 ounces pork rind crumbs (about 1.5 cups)
    • 2 ounces shredded parmesan cheese (about ½ a cup)
    • Avocado oil for frying chicken, about 2 inches deep in your skillet (not included in the nutrition facts, because we don't know how much oil your chicken will absorb.

    For the cheesy zucchini casserole mixture:

    • 26 ounces zucchini
    • 1 teaspoon kosher salt (to drain excess water from the zucchini)
    • 28 ounces marinara sauce
    • 8 ounces shredded mozzarella cheese
    • 16 ounces fresh mozzarella cheese
    • 5 ounces shredded parmesan cheese
    • 16 ounces ricotta
    • 1 ounce fresh basil (optional)

    Instructions

    • Start by salting your zucchini with 1 teaspoon of kosher salt and setting on paper towel while you work on the rest to draw out excess moisture.

    For the chicken parmesan:

    • Season both sides of the chicken with salt and pepper. Reserve some of the salt and pepper to add to the breading. Heat the avocado oil in a cast iron skillet over medium heat. Your skillet should be at least 10.25". We use a 12” size. 
    • In a shallow bowl, whisk together egg and heavy cream, then create a dredging station with the pork rind crumbs, shredded parmesan cheese, and remaining salt and pepper, and half the dry seasoning mix.
    • Dredge the chicken cutlets in the egg wash, then in the pork rind and parmesan seasoning mixture. Press the chicken in to coat well with a thick coating. Drop into hot oil (keep oil between 350°F and 375°F) and fry in batches until golden brown on both sides, about 3-4 minutes on each side. After cooking, set aside on a cooling rack over paper towel to catch excess grease. 

    For the casserole:

    • Preheat your oven to 400°F. Dry zucchini with paper towel, getting rid of as much excess water as possible. In a large bowl, combine ricotta, half the parmesan, shredded mozzarella, half of the marinara sauce, some fresh basil, remaining dry seasonings, and mix. Add to the casserole dish.
    • Top the zucchini mixture with chicken pieces, then cover the chicken with remaining marinara sauce, fresh mozzarella, and parmesan cheese all over top of the casserole. Place in the oven and bake until golden and bubbly, about 40 minutes. Cover the casserole with foil if the cheese is browning too much and the zucchini still isn’t soft. Garnish with fresh basil and enjoy! 

    Notes

    • We did not include oil for frying in the nutrition facts because it's impossible to know how much oil your chicken will absorb. The size of your skillet will also determine how much oil you should use. (You will need enough oil to make sure it is 2 inches deep). 
    • The marinara sauce you use can determine the amount of sugar and carbs in the meal. We love Rao's Homemade. 
    • If you don't eat pork, you can probably use almond flour in its place to bread the chicken tenders. We haven't actually tried it ourselves. Just be aware that it will burn faster. 
    • Make sure to take the extra step of removing excess water from the zucchini to reduce water pooling up at the bottom of your casserole. 

    Nutrition

    Calories: 592kcal | Carbohydrates: 10g | Protein: 54g | Fat: 36g | Saturated Fat: 18g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 8g | Trans Fat: 1g | Cholesterol: 159mg | Sodium: 1886mg | Potassium: 894mg | Fiber: 2g | Sugar: 5g | Vitamin A: 1203IU | Vitamin C: 15mg | Calcium: 706mg | Iron: 2mg

    These nutrition facts are provided as a courtesy and are only estimates. We cannot guarantee the accuracy.

    Did you love it?If you made this recipe, make sure to show us on Instagram at @AFullLiving or tag #AFullLiving! We love to see what you guys are making!
    Course: Main Course
    Cuisine: American, Italian, Italian-American
    « 20 Low Carb and Keto Cocktails
    Figs Spread (No Added Sugar) »

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    Primary Sidebar

    Briana and Chamere in Norway Opera House

    Hi, We're A Full Living! Bringing wholesome recipes, treats, & drinks for all occasions!

    More about us→

    Winter Recipes

    • Steak and Seafood Skillet with Parmesan Cream Sauce
    • Beef Bourguignon Pressure Cooker Recipe
    • Chicken and Butternut Squash Recipe with Parmesan Sauce
    • Keto Mushroom Sauce Recipe
    • KFC Famous Bowl Recipe
    • Jalapeño Popper Chicken Skillet Recipe

    Trending Recipes

    • Cowboy Butter Dipping Sauce
    • How To Blanch and Peel Pearl Onions
    • How To Cook Melt in the Mouth Roast Beef with Gravy
    • Air Fryer Short Ribs
    • Lavender Gin Cocktail (Gin Fizz)
    • Sugar Free Apple Cider (Low Carb)
    • Facebook
    • Instagram
    • Pinterest
    Briana and Chamere in Norway Opera House

    Hi, We're A Full Living! Bringing wholesome recipes, treats, & drinks for all occasions!

    More about us→

    Winter Recipes

    • Steak and Seafood Skillet with Parmesan Cream Sauce
    • Beef Bourguignon Pressure Cooker Recipe
    • Chicken and Butternut Squash Recipe with Parmesan Sauce
    • Keto Mushroom Sauce Recipe
    • KFC Famous Bowl Recipe
    • Jalapeño Popper Chicken Skillet Recipe

    Trending Recipes

    • Cowboy Butter Dipping Sauce
    • How To Blanch and Peel Pearl Onions
    • How To Cook Melt in the Mouth Roast Beef with Gravy
    • Air Fryer Short Ribs
    • Lavender Gin Cocktail (Gin Fizz)
    • Sugar Free Apple Cider (Low Carb)

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • About us

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Work With Us
    • Portfolio

    As an Amazon Associate, we earn from qualifying purchases. This website earns income from ads.

    Copyright © 2023 A Full Living