Low Carb Chicken Parmesan
Low Carb Chicken Parmesan stacks 71g protein and 959 calories per serving—one of the highest-protein single meals in our system. Four servings finish on the stovetop in quick prep, making this your anchor dinner for pushing past 200g+ daily protein without excessive meal frequency.
Ingredients
- •Chicken Breast, Boneless Skinless(454g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Italian seasoning(5g)
- •Onion powder(3g)
- •1 pinch salt (to season)
- •Egg, Whole, Large(100g)
- •Garlic(60g)
- •Italian seasoning(3g)
- •1 pinch salt (to taste)
- •1 pinch cracked pepper (to taste)
- •Parmesan Cheese(240g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •Almond Flour, Blanched(120g)
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Butter(15g)
- •Pasta Sauce, Marinara, Canned(737g)
- •Mozzarella Cheese(227g)
Part-skim mozzarella. Pre-shredded bags are convenient for meal prep.
- •Red pepper flakes
- •Basil, Fresh(30g)
Instructions
- 1Slice each chicken breast in half horizontally to make 4 fillets. Generously season with Italian seasoning, onion powder, salt and pepper. Set aside.
- 2In a shallow bowl, whisk together eggs, garlic and Italian seasoning. Season with a pinch of salt and pepper. Place chicken in the egg wash and set aside to let marinate.*
- 3Combine the parmesan cheese and almond flour in a separate shallow bowl.
- 4Using a fork or tongs, pick up one of the chicken breast pieces and allow excess egg wash to drip off. Dredge in the parmesan mixture, pressing chicken lightly into the coating with the back of the fork, then turn and repeat. Shake off excess coating and repeat with remaining chicken pieces.
- 5Heat oil and butter in a large NON-STICK skillet or frying pan over medium-high heat. Fry 2 chicken pieces at a time UNTOUCHED for (about 4 minutes). Do not move chicken around as the coating may peel off of the surface of the chicken before it gets a chance to stick!
- 6Once the coating is crispy, golden and set, flip and continue frying on other side until golden and cooked through.
- 7Repeat with remaining chicken breast.
- 8Arrange oven rack to the middle of your oven. Preheat oven broiler (grill) to 400°F (200°C). Lightly grease a baking dish with non stick cooking oil spray.
- 9Spread half of the marinara over the base of a lightly greased baking dish. Sprinkle with red chili flakes (if using) and arrange chicken over the sauce in a single layer. Spread remaining sauce over each chicken breast.
- 10Top with the mozzarella and parmesan cheese. Broil (or grill) for 5-10 minutes, or until cheese is bubbling and melted and the chicken is completely cooked through.Sprinkle with chopped basil or parsley to serve.
Nutrition — Per Serving
959
calories
71g
protein
60g
fat
- Carbohydrates
- 35g
- Saturated fat
- 19.8g
- Sodium
- 2354 mg
- Dietary fiber
- 7.0g
4 servings per batch · ~506g each
Macro data sourced from USDA FoodData Central
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How much protein does Low Carb Chicken Parmesan have per serving?
Each serving provides 71g of protein and 959 calories with 60g fat and 35g carbs. This is one of the highest-protein recipes in the library, delivering exceptional protein per serving for muscle-building phases.
How long does Low Carb Chicken Parmesan take to prep?
Quick prep time on the stovetop with 4 servings per batch gives you multiple dinners prepped efficiently in one session. Each serving takes roughly 15 minutes of total prep and cook time when batching all 4 servings.
Is Low Carb Chicken Parmesan good for muscle gain?
At 71g of protein per serving, this dinner is purpose-built for muscle-building phases where maximizing daily protein intake is the primary goal. The 959 calories support a surplus, and the combination of protein and fat provides sustained energy for recovery and growth.
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