Chicken Parmesan Casserole - Low Carb & Gluten Free
This low carb chicken parmesan casserole is easy and delicious guaranteed to be a hit with picky kids and husbands too Gluten free keto and Atkins friendly
This low carb chicken parmesan casserole is easy and delicious guaranteed to be a hit with picky kids and husbands too Gluten free keto and Atkins friendly
- 1 egg
- 1/4 cup grated parmesan cheese
- 1 tbsp olive oil
- 1/2 tsp garlic powder
- 1 tsp dried parsley
- 1/2 tsp dried basil
- 1/2 cup almond flour
- 1/2 tsp kosher salt
- 1/8 tsp ground black pepper
- 1.5 lbs boneless skinless chicken breast
- 3 tbsp olive oil for frying
- 4 cups cooked spaghetti squash well drained
- 1/2 tbsp dried parsley
- 1.5 cups easy keto marinara sauce (or low sugar jarred sau
- 6 ounces fresh mozzarella
- fresh basil chopped (optional for garnish)
- Carbohydrate 7.20985134258159 g
- Cholesterol 64.310941327252 mg
- Fat 8.42704344414895 g
- Fiber 1.90206559410513 g
- Protein 27.2335900850409 g
- Saturated Fat 3.02822088530765 g
- Serving Size 1 1 serving (193g)
- Sodium 559.653774866805 mg
- Sugar 5.30778574847646 g
- Trans Fat 0.695960206736622 g
- Calories 214 calories
Step-by-step
- Cut the chicken into 2 inch pieces.
- In a small bowl, beat the egg.
- Combine the almond flour, parmesan cheese, salt, pepper, garlic powder and dried parsley in another medium bowl.
- Dip the pieces of chicken, one or two at a time into the egg solution and then the breading mixture - then remove to a clean plate.
- Heat the oil in a nonstick saute pan until hot. Cook the breaded chicken pieces on both sides until golden brown. Remove to a paper towel-lined plate.
- Combine the cooked spaghetti squash, olive oil, salt, pepper, and parsley in a medium bowl and toss well to coat. Spread the squash out in a 8 x 12 (or equivalent) oven safe dish.
- Spread the cooked chicken pieces over the top of the squash.
- Spoon the marina sauce over the chicken and squash.
- Cut or tear the mozzarella into pieces and place them over the chicken.
- Bake in a 375 degree (F) oven for 30 minutes, or until the cheese is melted and the casserole is heated through. Garnish with fresh chopped basil and serve hot.
Managing Excess Squash Moisture
Why is the casserole watery at the bottom of the dish? Spaghetti squash retains significant internal liquid even after initial roasting or steaming, which will dilute the marinara sauce during baking if not mitigated. Press the cooked strands firmly through a fine-mesh sieve or squeeze them inside a clean linen towel until no more liquid drips freely before tossing the squash with its olive oil, salt, pepper, and parsley. This foundational drainage step prevents the vegetable base from steaming the breaded chicken from underneath and ensures the final texture remains cohesive when served.Skillet Frying versus Baking the Breading
Can the almond flour coating be applied directly inside the casserole without prior browning? Almond flour lacks the gluten structure of traditional wheat flour and will simply dissolve into a greasy paste if subjected only to the moist heat of marinara sauce inside a 375 degree oven. Heat three tablespoons of oil in a nonstick skillet until shimmering before introducing the egg-and-flour-coated chicken pieces, frying them for roughly two to three minutes per side until the exterior turns golden brown and the coating sets. This preliminary sear locks the structural integrity of the crust in place so it maintains resistance under the tomato sauce.Pan Dimensions and Heat Distribution
What happens when the baking vessel is too deep? Spreading the squash and chicken mixture into an 8x12-inch baking dish exposes an optimal surface area for the fresh mozzarella to melt uniformly and brown slightly around the edges within thirty minutes of baking. Selecting a narrower, deeper pan forces the ingredients to layer too thickly, trapping steam that liquefies the cheese and soggying the crisp crusts of the chicken pieces.
