Low carb chicken parmesan casserole

Course: Main Course
Cuisine: Italian / American
Prep Time: 6 minutes
Cook Time: 24 minutes
Total Time: 30 minutes
Servings: 5 servings
Calories: 332.4kcal
Author: Amira
This low carb chicken parmesan casserole is crisp on the outside and so tender inside. Easy healthy chicken parmesan recipe that is one-pan, 30 minutes and kid friendly.
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Ingredients

  • 5 tenderloins (2-3 oz) each
  • 1 large egg.
  • 1 teaspoon garlic salt or to taste.
  • 1 teaspoon pepper or to taste.
  • 6 oz grated parmesan cheese.
  • 1 Tablespoon butter.
  • 1 Tablespoon olive oil.
  • 1/3 cup marinara sauce.
  • 1 cup shredded mozzarella cheese.

Instructions

  • Start by laying the chicken tenderloin on the cutting board with the smooth side down.
  • Using a sharp knife, with the edge parallel to the cutting board, begin cutting down the length of the side of the tenderloin. Carefully slice it in half width-wise almost to the other edge. Keep that edge intact and open the tenderloin along the "fold."
  • Cover with plastic wrap and gently pound with the smooth side of a mallet.
  • Sprinkle each one with garlic salt and pepper on both sides.
  • Whisk egg in a separate bowl, and place parmesan cheese on a shallow bowl.
  • Dredge chicken in egg then place in the parmesan dish to cover with cheese both sides.
  • Press lightly to get it to stick as much as you can and shake off excess cheese. Place flat on a dish and refrigerate for 15 minutes.
  • Preheat oven to 350F.
  • On medium-high heat add butter and oil to a non-stick pan.
  • Place chicken tenders to cook about 4-5 minutes on one side, lift the chicken slightly to peek and check when it turns golden brown.
  • Flip to the other side and repeat. *
  • Place chickens on a baking dish, place about 1 tablespoon of the marinara sauce on each then cover with some shredded parmesan cheese.
  • Pop in the oven for 10 minutes or until the cheese melts.**
  • Serve with salad or as lettuce wraps.

Notes

*My chicken took somewhere from 4 to 5 minutes on each side to brown nicely.
** You can leave the chicken longer if you wish for to brown the mozzarella cheese.
*** You need a good non stick skillet, cast iron will not work even if it is well seasoned.
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Inspired by RecipeTinEats.

 

Nutrition

Calories: 332.4kcal | Carbohydrates: 3.9g | Protein: 35.6g | Saturated Fat: 8.8g | Polyunsaturated Fat: 0.7g | Monounsaturated Fat: 6g | Cholesterol: 122.1mg | Potassium: 50.9mg | Fiber: 0.4g | Sugar: 1g | Vitamin A: 9IU | Vitamin C: 0.5mg | Calcium: 47.8mg | Iron: 6.2mg

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