Keto Eggplant Chicken Parms Recipe

Gluten Free
Lunch
Main Dishes
Quick Easy
4.5/5
(92 reviews)
Keto Eggplant Chicken Parms
Zylo Recipes

Description

Imagine sinking your teeth into a miniature tower of Italian comfort food. This eggplant chicken parmesan offers the satisfying flavors of the classic dish, reimagined in perfectly portioned, lighter servings. Forget heavy breading; tender eggplant slices form the foundation, providing a subtle earthiness that beautifully complements the savory layers to come.

Each eggplant round is carefully seasoned, coaxing out its natural sweetness and creating a flavorful base. Atop this, rests a succulent piece of chicken, its juices mingling with the vibrant marinara sauce that blankets it. The chicken, cooked to tender perfection, offers a delightful contrast in texture to the slightly yielding eggplant.

The marinara, rich and aromatic, is the heart of this dish. Its tangy sweetness balances the richness of the cheese that generously covers the top. As it bakes, the sauce melds with the other ingredients, creating a harmonious blend of flavors that dance on the palate.

And then, there’s the cheese. A blanket of melted, bubbly cheese, browned to golden perfection, crowns each portion. The cheese offers a salty, creamy counterpoint to the other flavors, creating a symphony of taste and texture.

As you cut into each serving, the cheese stretches invitingly, promising a satisfying and comforting bite. These individual eggplant chicken parmesans are not only delicious but also visually appealing. The layers of eggplant, chicken, sauce, and cheese create a colorful and enticing presentation.

Serve them alongside a fresh garden salad for a light and refreshing meal or a creamy cauliflower rice for a more substantial feast. These portions are also great for portion control while enjoying a comforting Italian classic.

Preparation Time

Prep Time
12 min
Cook Time
25 min
Total Time
37 min

Nutrition Information

Per 1 pieces serving
C
Calories
500 Kcal

C
Carbs
8 g
Fi
Fiber
3 g
Sugar
4 g

P
Protein
45 g

C
Fats
35 g
Saturated Fats 15 g
Unsaturated Fats 18 g

Cholestrol 150 mg
Sodium 600 mg
Potassium 500 mg
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Ingredients

    1.
    Boneless Skinless Chicken Breast
    Boneless Skinless Chicken Breast
    10 ounce
    2.
    Salt
    Salt
    ½ teaspoon
    3.
    Black Pepper
    Black Pepper
    ½ teaspoon
    4.
    Garlic Powder
    Garlic Powder
    ¼ teaspoon
    5.
    Olive Oil
    Olive Oil
    2 teaspoon
    6.
    Eggplant, Raw
    Eggplant, Raw
    6 ounce
    7.
    Olive Oil
    Olive Oil
    2 teaspoon
    8.
    Salt
    Salt
    ½ teaspoon
    9.
    Black Pepper
    Black Pepper
    ½ teaspoon
    10.
    Oregano, Dried
    Oregano, Dried
    1-½ teaspoon
    11.
    Marinara Or Spaghetti Sauce Commercially Prepared
    Marinara Or Spaghetti Sauce Commercially Prepared
    6 tablespoon
    12.
    Mozzarella Cheese, Whole Milk
    Mozzarella Cheese, Whole Milk
    6 tablespoon, shredded
    13.
    Parmesan Cheese, Fresh (hard)
    Parmesan Cheese, Fresh (hard)
    6 teaspoon, shredded

Instructions

    1.
    Butterfly 2 chicken breasts and pound them flat. Flatten them to fairly thin - ¼ inch. Then, sprinkle the first amounts of salt and pepper and the garlic over the chicken.
    2.
    Heat the first amount of olive oil in a medium sized pan over high heat. Place the chicken seasoned side down in the oil. Cook the chicken for about 8 minutes per side, until both sides are lightly golden brown. When done, set the chicken aside to cool for later.
    3.
    Preheat an oven to 375 degrees and line a sheet tray with parchment paper. Slice 6 slices from an eggplant, each one weighing 1 oz. Since eggplants vary in size, your slices may have slightly different diameters. Try to choose an eggplant that has 6 oz of uniform size on it.
    4.
    Arrange the eggplant on your lined sheet tray. Drizzle ½ tsp of olive oil onto each slice. Each slice should also get a pinch of salt, pepper, and ¼ tsp each of oregano.
    5.
    Slice your chicken into 6 pieces. You can slice and arrange the chicken as needed to have 6 equal portions. Place a portion of chicken on top of each eggplant slice. Then, spread 1 TB of marinara sauce over each portion.
    6.
    Sprinkle 1 TB of mozzarella over each portion, followed by 1 tsp of parmesan.
    7.
    Bake the tray for 15-17 minutes, until the cheese is bubbly and golden brown. Enjoy!