If you’re following a ketogenic diet, finding flavorful and satisfying meals that align with your dietary restrictions can sometimes be a challenge.
Fortunately, keto garlic parmesan chicken is a dish that not only meets the low-carb requirements but also packs a punch of flavor.
This dish is perfect for those looking to enjoy a hearty, comforting meal without compromising their health goals. In this article, we’ll delve into the recipe, provide cooking tips, and explore the nutritional benefits of this mouthwatering dish.
What is Keto Garlic Parmesan Chicken?
Keto garlic parmesan chicken is a low-carb, high-fat dish that combines the rich flavors of garlic, parmesan cheese, and tender chicken. This recipe is ideal for anyone on a keto diet because it’s low in carbohydrates and high in healthy fats, making it a perfect option for dinner or even meal prep for the week.
Why This Recipe is Perfect for a Keto Diet
The ketogenic diet focuses on consuming high-fat, moderate-protein, and very low-carb foods. The goal is to shift your body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. Chicken is an excellent source of protein and, when paired with the fat content from parmesan cheese and butter, it creates a balanced keto meal.
Moreover, garlic and parmesan cheese are low in carbohydrates, making them ideal ingredients for a keto-friendly recipe. This dish also requires minimal ingredients, making it a simple yet flavorful option for those on a ketogenic diet.
Ingredients You’ll Need
To make this keto garlic parmesan chicken, you’ll need the following ingredients:
- 4 boneless, skinless chicken breasts
- 1/2 cup grated parmesan cheese
- 1/4 cup almond flour (for a low-carb breading alternative)
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
- 2 tablespoons unsalted butter
- 2 tablespoons olive oil
- 4 cloves garlic, minced
- 1/4 cup heavy cream
- 1/2 cup chicken broth
- Fresh parsley, chopped (for garnish)
Step-by-Step Cooking Instructions
1. Prepare the Chicken
- Start by preheating your oven to 375°F (190°C).
- Season the chicken breasts with salt, pepper, and garlic powder on both sides.
- In a shallow bowl, mix the grated parmesan cheese, almond flour, onion powder, and Italian seasoning.
2. Coat the Chicken
- Dredge each chicken breast in the parmesan mixture, ensuring each piece is evenly coated. The almond flour helps create a crispy crust while keeping the dish low-carb.
3. Sear the Chicken
- In a large oven-safe skillet, melt the butter and olive oil over medium heat.
- Once the skillet is hot, add the chicken breasts. Sear each side for about 3-4 minutes, until golden brown. The goal is to develop a nice crust without fully cooking the chicken through.
4. Prepare the Garlic Parmesan Sauce
- Remove the chicken from the skillet and set it aside.
- In the same skillet, add the minced garlic and sauté for about 1 minute, or until fragrant.
- Pour in the chicken broth and heavy cream, stirring well to combine. Let the sauce simmer for 2-3 minutes, allowing it to thicken slightly.
5. Bake the Chicken
- Return the seared chicken breasts to the skillet, spooning some of the sauce over the top of each piece.
- Transfer the skillet to the preheated oven and bake for 20-25 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C).
6. Garnish and Serve
- Once the chicken is done, remove the skillet from the oven and let it rest for a few minutes.
- Garnish with freshly chopped parsley before serving. Enjoy your keto garlic parmesan chicken hot, with a side of your favorite low-carb vegetables.
Nutritional Information
Here’s a breakdown of the nutritional content per serving (assuming the recipe serves four):
- Calories: 450
- Fat: 32g
- Protein: 35g
- Carbohydrates: 4g
- Fiber: 1g
- Net Carbs: 3g
This dish is a great example of how you can enjoy a delicious, filling meal while keeping your carb intake low. The combination of protein and healthy fats will keep you satisfied and help you stay on track with your keto goals.
Tips for Making the Best Keto Garlic Parmesan Chicken
- Use Fresh Garlic: While garlic powder is great for seasoning the chicken, using fresh garlic in the sauce adds a deeper, richer flavor. Don’t skimp on this ingredient!
- Choose High-Quality Parmesan: The better the quality of your parmesan cheese, the better your dish will taste. Freshly grated parmesan is always preferred over the pre-grated variety.
- Adjust Seasoning to Taste: Feel free to tweak the seasoning based on your preferences. If you like your dishes a bit spicier, you can add a pinch of red pepper flakes to the sauce.
- Add Vegetables: If you’re looking to make this dish a complete meal, consider adding some low-carb vegetables to the skillet before baking. Zucchini, spinach, or asparagus pair wonderfully with the flavors of garlic and parmesan.
- Meal Prep Friendly: This recipe is perfect for meal prepping. Simply store the cooked chicken in airtight containers in the fridge for up to 4 days. Reheat in the oven or microwave when ready to eat.
Pairing Suggestions
While this dish is delicious on its own, pairing it with the right side dish can elevate your meal to the next level. Here are a few keto-friendly sides that complement keto garlic parmesan chicken:
- Cauliflower Mash: A great low-carb alternative to mashed potatoes, cauliflower mash is creamy and satisfying.
- Zucchini Noodles: Also known as zoodles, these are a fantastic way to enjoy “pasta” without the carbs. Toss them in some of the leftover garlic parmesan sauce for extra flavor.
- Roasted Asparagus: A simple side that pairs well with almost any chicken dish. Just toss asparagus in olive oil, salt, and pepper, and roast in the oven while your chicken is baking.
Conclusion
Keto garlic parmesan chicken is not only easy to make but also packed with flavors that will satisfy your cravings while keeping you on track with your keto lifestyle. Whether you’re new to the keto diet or a seasoned pro, this recipe is sure to become a staple in your meal rotation. By following this recipe and tips, you’ll create a dish that’s delicious, nutritious, and perfect for any occasion.
Remember, the key to success on the keto diet is finding meals that you enjoy and that fit within your dietary guidelines. This recipe checks all the boxes, providing a delicious, low-carb option that doesn’t skimp on flavor. Happy cooking!