This Keto Chicken Parmesan Casserole is the ultimate low-carb comfort food creamy, cheesy, and packed with bold Italian flavors. With juicy shredded chicken bathed in rich marinara and topped with a crunchy pork rind and cheese crust, it’s hard to believe it’s keto-friendly. Perfect for a weeknight dinner or meal prepping for the week, this dish comes together quickly with minimal ingredients. Whether you’re following a keto lifestyle or just looking to cut carbs, this satisfying and savory bake will become a favorite in your recipe rotation.
Full Recipe:
Ingredients:
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3 cups shredded cooked chicken breast
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1 cup sugar-free marinara sauce
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1 tsp Italian seasoning
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1/2 tsp garlic powder
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1/2 tsp onion powder
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Salt and pepper to taste
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1 ½ cups shredded mozzarella cheese
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1/4 cup grated Parmesan cheese
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1/4 cup crushed pork rinds (for topping)
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1 tbsp olive oil
Directions:
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Preheat oven to 375°F (190°C).
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In a large bowl, combine shredded chicken, marinara sauce, Italian seasoning, garlic powder, onion powder, salt, and pepper. Mix until chicken is fully coated.
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Transfer the chicken mixture into a greased 8×8-inch baking dish.
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Sprinkle mozzarella cheese evenly over the top.
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Mix Parmesan cheese and crushed pork rinds together in a small bowl, then sprinkle over the mozzarella layer.
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Drizzle olive oil on top of the pork rind crust.
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Bake for 20-25 minutes or until bubbly and golden on top.
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Let rest for 5 minutes before serving.
Prep Time: 10 minutes | Cooking Time: 25 minutes | Total Time: 35 minutes
Kcal: 340 kcal | Servings: 6 servings
The Ultimate Comfort Food: Keto Chicken Parmesan Casserole
When it comes to keto comfort food, few dishes check all the boxes quite like a Keto Chicken Parmesan Casserole. It’s cheesy, hearty, rich in flavor, and incredibly satisfying all without the carbs you’d normally expect in such a classic Italian dish. Whether you’re looking to stay on track with your low-carb lifestyle or just want a wholesome, family-friendly meal, this casserole deserves a spot in your weekly rotation.
Let’s dive into what makes this dish special, how you can tweak it to your tastes, and why it’s become a favorite in the keto community.
Why Casseroles Are Perfect for Keto Dieters
Casseroles are a staple in many kitchens for a good reason they’re comforting, easy to prepare, and usually great for feeding a family or meal prepping. But they also happen to be ideal for the keto diet. Why? Because most casseroles rely on fats, proteins, and dairy to deliver their flavor and texture, rather than carbohydrates.
In this recipe, shredded chicken forms a rich base. Instead of traditional breading or pasta, the dish uses crushed pork rinds as a crunchy topping that mimics the texture of breadcrumbs. Combined with melty mozzarella and Parmesan cheese, the result is a low-carb meal that tastes indulgent without throwing you out of ketosis.
A Healthier Spin on a Classic Dish
Chicken Parmesan is traditionally a high-carb dish thanks to its breaded chicken cutlets and side of pasta. While delicious, it doesn’t fit well into a ketogenic or low-carb lifestyle. That’s where this casserole version comes in.
Rather than breading and frying, the chicken is pre-cooked and shredded, reducing both prep time and the need for oil-laden frying. The marinara sauce used is sugar-free and low in carbs, and the pork rind topping delivers a delightful crunch without the need for breadcrumbs. This means you get all the savory, cheesy satisfaction of the original dish without the guilt or glucose spike.
What Makes This Recipe So Delicious?
A dish like this works because of three key components: bold Italian flavors, a creamy texture, and a crispy top layer. The combination of shredded chicken and marinara sauce soaks up all the spices and herbs beautifully. The mozzarella cheese melts into gooey perfection, while the Parmesan and pork rind topping offers contrast and crunch.
Even if you’re not following a strict keto diet, this dish is a crowd-pleaser. It’s full of umami flavor from the cheese and chicken, has a satisfying richness from the olive oil, and just enough acidity from the marinara to keep things balanced. It’s the type of meal you’d gladly serve to guests even if they aren’t counting carbs.
Nutritional Benefits
One of the biggest benefits of a keto casserole like this one is how nutrient-dense it is without being calorie-heavy. Each serving delivers a strong dose of lean protein, essential for muscle repair and satiety. Thanks to the cheese and olive oil, it also includes healthy fats, which are important for energy and hormonal function in a low-carb lifestyle.
Because it skips the grains and sugars, this recipe is naturally gluten-free, and it’s a good option for people with insulin resistance, diabetes, or anyone looking to reduce their carbohydrate intake. The pork rind topping also contains collagen, an added bonus for joint, skin, and gut health.
Tips for Making the Perfect Keto Chicken Parmesan Casserole
While the recipe is simple, there are a few tricks to ensure it turns out perfectly every time:
Use Freshly Cooked or Rotisserie Chicken
Shredded chicken is the heart of this dish, so use high-quality meat. Leftover chicken works great, or you can shred a store-bought rotisserie chicken for a quick shortcut.
Choose the Right Marinara Sauce
Not all marinara sauces are keto-friendly. Look for brands with no added sugar and minimal ingredients. Tomato, garlic, basil, olive oil keep it simple. You can even make your own at home.
Don’t Overdo the Cheese
While keto-friendly, it’s easy to go overboard with cheese. Stick to the recommended measurements for a well-balanced dish. Too much cheese can overpower the flavor and turn the texture greasy.
Let It Rest Before Serving
Once it comes out of the oven, allow it to rest for at least 5 minutes. This helps the cheese firm up slightly and makes it easier to portion out without falling apart.
Make It Your Own: Easy Variations
The best part of a casserole is how versatile it is. You can modify this recipe to match your preferences or to use up ingredients you already have on hand.
Add Vegetables
For added fiber and nutrients, try mixing in cooked spinach, mushrooms, or chopped zucchini. Just be sure to sauté or roast them first to avoid excess water in the casserole.
Spice It Up
If you like heat, add crushed red pepper flakes to the marinara sauce or top with sliced jalapeños before baking. A few dashes of hot sauce mixed into the chicken can also do wonders.
Make It Creamier
For an ultra-creamy version, stir in a few tablespoons of full-fat cream cheese with the chicken and marinara mixture.
Swap the Protein
No chicken? No problem. This recipe works beautifully with ground turkey, cooked sausage, or even canned tuna for a different flavor profile.
Family-Friendly and Meal-Prep Ready
If you’re cooking for picky eaters, this dish is a winner. It has familiar flavors, a gooey cheese layer, and no “weird” ingredients, making it a great way to ease kids or skeptical family members into low-carb meals.
It’s also ideal for meal prepping. Make a batch on Sunday and divide it into portions for lunch or dinner throughout the week. It reheats well and even freezes like a dream, meaning you can make double and save some for later.
Serving Suggestions
This dish is hearty enough to stand on its own, but it also pairs well with:
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A fresh Caesar salad or arugula with lemon vinaigrette
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Steamed or roasted green beans, asparagus, or broccoli
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A side of sautéed spinach or garlic mushrooms
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Keto garlic bread made with almond or coconut flour
You can even serve it over low-carb alternatives like zucchini noodles or shirataki pasta for a more traditional feel.
Conclusion:
The Keto Chicken Parmesan Casserole is more than just a low-carb dinner option it’s a flavorful, satisfying, and easy-to-make meal that brings comfort food back into your keto kitchen. With bold Italian flavors, gooey cheese, and a crunchy topping, it checks all the boxes for a dish that tastes indulgent while keeping your carb count low.
Whether you’re following a strict ketogenic lifestyle or simply want to eat healthier, this casserole is a great go-to that delivers on taste, texture, and nutrition. Plus, it’s highly customizable, freezer-friendly, and family-approved. Try it once, and it just might earn a permanent spot in your recipe collection.