Keto Chicken Parmesan Casserole
If you’re craving classic comfort food without the carbs, this Keto Chicken Parmesan Casserole delivers all the cheesy, saucy goodness of traditional chicken parm—without breadcrumbs or pasta. It’s hearty, family-friendly, meal-prep approved, and perfect for busy weeknights.
🕒 Recipe Overview
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Prep Time: 15 minutes
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Cook Time: 30–35 minutes
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Total Time: 45–50 minutes
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Servings: 6
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Net Carbs: ~5–6g per serving (varies by sauce brand)
🛒 Ingredients
For the Chicken Layer
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2 lbs boneless, skinless chicken breasts (or thighs)
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1 teaspoon salt
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½ teaspoon black pepper
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1 teaspoon garlic powder
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1 teaspoon Italian seasoning
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2 tablespoons olive oil
For the Sauce Layer
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2 cups sugar-free marinara sauce
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2 cloves garlic, minced
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½ teaspoon red pepper flakes (optional)
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¼ cup grated Parmesan cheese
For the Cheese Topping
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2 cups shredded mozzarella cheese
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½ cup freshly grated Parmesan cheese
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1 cup shredded provolone (optional but recommended)
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2 tablespoons chopped fresh basil or parsley
👩🍳 Step-by-Step Instructions
1️⃣ Prep the Chicken
Preheat your oven to 375°F (190°C).
Pat the chicken dry with paper towels. Season both sides with salt, pepper, garlic powder, and Italian seasoning.
Heat olive oil in a large skillet over medium-high heat. Sear the chicken for 3–4 minutes per side until golden brown (it doesn’t need to cook through yet).
Remove from heat and let rest for 5 minutes.
2️⃣ Chop & Layer
Cut the seared chicken into bite-sized chunks or strips.
Lightly grease a 9×13-inch casserole dish. Spread the chicken evenly across the bottom.
3️⃣ Prepare the Sauce
In the same skillet, sauté minced garlic for about 30 seconds until fragrant.
Add marinara sauce, red pepper flakes (if using), and grated Parmesan. Simmer for 3–5 minutes to slightly thicken.
Taste and adjust seasoning if needed.
Pour the sauce evenly over the chicken layer.
4️⃣ Add the Cheese
Sprinkle mozzarella evenly over the top.
Add provolone if using.
Finish with grated Parmesan for that golden crust.
5️⃣ Bake
Bake uncovered for 25–30 minutes, or until:
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Cheese is bubbly
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Top is golden brown
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Internal temperature reaches 165°F (74°C)
For extra browning, broil for 2–3 minutes at the end (watch carefully!).
6️⃣ Garnish & Rest
Let the casserole rest for 5–10 minutes before serving.
Sprinkle with fresh basil or parsley.
🥦 Serving Suggestions (Keto-Friendly)
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Garlic butter zucchini noodles
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Roasted broccoli or asparagus
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Cauliflower mash
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Side salad with keto ranch
🧊 Storage & Meal Prep
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Refrigerator: Store in airtight container for up to 4 days.
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Freezer: Freeze up to 2 months. Thaw overnight before reheating.
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Reheat: Oven at 350°F for 15 minutes or microwave in 60-second intervals.
🔥 Tips for the Best Keto Chicken Parmesan Casserole
✔ Use freshly shredded cheese for better melting
✔ Choose a marinara with no added sugar
✔ Chicken thighs make it juicier
✔ Add sautéed mushrooms or spinach for extra flavor
✔ Sprinkle crushed pork rinds on top before baking for a “breaded” texture
🥑 Nutrition Estimate (Per Serving)
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Calories: ~420
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Fat: 27g
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Protein: 38g
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Net Carbs: 5–6g
(Values may vary based on exact ingredients used.)
