Chicken Parmesan Casserole

This low carb chicken parmesan casserole is easy and delicious. Gluten free, keto, and Atkins friendly!

Author: Mellissa Sevigny
Serves: 8 servings


For the chicken:

  • 1.5 lbs boneless skinless chicken breast
  • 1 egg
  • ½ cup almond flour
  • ¼ cup grated parmesan cheese
  • ½ tsp kosher salt
  • ⅛ tsp ground black pepper
  • ½ tsp garlic powder
  • 1 tsp dried parsley
  • ½ tsp dried basil
  • 3 Tbsp olive oil for frying

For the casserole

  • 4 cups cooked spaghetti squash
  • 1 Tbsp olive oil
  • ½ tsp kosher salt
  • ⅛ tsp ground black pepper
  • ½ Tbsp dried parsley
  • 1.5 cups easy keto marinara sauce (or low sugar jarred sauce)
  • 6 ounces fresh mozzarella
  • Fresh basil, chopped (optional for garnish)


For the chicken:

  1. Cut the chicken into 2 inch pieces.
  2. In a small bowl, beat the egg.
  3. Combine the almond flour, parmesan cheese, salt, pepper, garlic powder and dried parsley in another medium bowl.
  4. 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.
  5. 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.
  6. 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.
  7. Spread the cooked chicken pieces over the top of the squash.
  8. Spoon the marina sauce over the chicken and squash.
  9. Cut or tear the mozzarella into pieces and place them over the chicken.
  10. 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.

Approx nutrition info per serving: 302 calories, 8g fat, 6g net carbs, 28g protein


Sun Dried Tomato Cheesy Meatballs




  • 2lb beef mince
  • 1 egg, lightly whisked
  • ½ cup almond flour (or ⅓ cup breadcrumbs if not following low carb)
  • ½ lb semi-dried tomatoes, drained and oil reserved
  • ½ cup grated Parmesan cheese
  • 4 cloves garlic, crushed
  • 4 table spoons tomato paste
  • 1 tablespoon fresh chopped oregano
  • 1 tablespoon fresh chopped basil
  • 1 tablespoon olive oil
  • Salt to taste (about 1 tablespoon) and pepper


  • reserved Sun Dried Tomato oil
  • 2x 420g jars tomato pasta sauce (or tomato soup)
  • 180g large bocconcini balls (6 large balls the size of golf balls), sliced


  1. Combine mince, egg and almond flour, tomatoes drained of oil (reserve oil), cheese, garlic, paste, oregano and basil in a bowl. Season with salt and pepper. Shape into 12 meatballs (I used full palm sized meat mixture).
  2. Heat oil in a non stick oven proof pan or cast iron skillet over medium heat. Cook meatballs, in batches for 3 to 4 minutes while occasionally turning to brown on all sides.
  3. Heat reserved semi-dried tomatoes oil in pan. Add the tomato sauce (or soup). Cook, stirring, for 2 minutes.
  4. Return meatballs to pan; bring to the boil; reduce heat to low and allow to simmer, covered for 15-20 minutes or until meatballs have cooked through and sauce has thickened.
  5. Meanwhile, preheat oven to grill (or broil) settings on medium heat halfway through cooking time. When meatballs are ready, arrange the bocconcini slices over the meatballs and place pan into the oven. Grill/broil until cheese has melted.


Crustless Broccoli and Cheese Quiche

A local restaurant makes a great broccoli and parmesan quiche. I’ve looked up this one so I can take a stab at making my own.


  • 2 teaspoons olive oil
  • 1/2 cup vertically sliced onion
  • 1 garlic clove, minced
  • 5 cups broccoli florets
  • Cooking spray
  • 1 1/4 cups 1% low-fat milk
  • 1 cup (4 ounces) shredded reduced-fat Swiss cheese
  • 2 tablespoons chopped fresh parsley
  • 2 teaspoons Dijon mustard
  • 1/4 teaspoon freshly ground black pepper
  • 1/8 teaspoon ground nutmeg
  • 4 large egg whites, lightly beaten
  • 2 large eggs, lightly beaten
  • 2 tablespoons grated fresh Parmesan cheese


  1. Preheat oven to 350°.
  2. Heat oil in a large nonstick skillet over medium-high heat.
  3. Add onion and garlic; sauté 1 1/2 minutes.
  4. Add broccoli; sauté 1 minute.
  5. Spread broccoli mixture into a 9-inch pie plate coated with cooking spray.
  6. Combine milk and milk, Swiss, parsley, mustard, pepper, nutmeg, and eggs in a large bowl.
  7. Pour milk mixture over broccoli mixture; sprinkle with Parmesan.
  8. Bake at 350° for 40 minutes or until top is golden and a knife inserted in center comes out clean; let stand 5 minutes.

Number of Servings: 6

Nutrition Information: Calories: 160.3 / 3.3 g net carbs

Parmesan Roasted Cauliflower Recipe

Source: Rasa Malaysia


  • 8 oz cauliflower florets, sliced horizontally
  • 2 tablespoons melted butter
  • 1 tablespoon olive oil
  • Pinch of salt
  • 3 light dashes of ground black pepper
  • 1/2 cup Parmesan cheese
  • 1 teaspoon chopped parsley leaves


  1. Preheat oven to 425°.
  2. Toss the sliced cauliflower with the butter and olive oil. Season with salt and black pepper.
  3. Transfer the cauliflower to a baking sheet, in single layer, roast until almost tender about 35-40 minutes.
  4. Remove from the oven and sprinkle the grated Parmesan and parsley leaves on top of the cauliflower.
  5. Roast again until the cheese melts and slighty crusty, about 5-8 minutes.
  6. Remove from oven and serve immediately.

Low Carb Chicken Parmesan with Zucchini Noodles


  • Chicken Parmesan
    • 2.00 lb(s), Chicken – Breast, meat only, raw
    • 0.25 cup(s), Cheese – Parmesan, grated
    • 0.25 cup(s), Mexican Blend Shredded Cheese
    • 0.50 tsp(s), Spices – Garlic powder
    • 1.00 tsp, leaves, Spices – Oregano, dried
    • 0.10 tbsp, Spices – Onion powder
    • 2.00 stick, 24g, Polly-o String 2% Mozzarella Cheese
    • 2.00 container (9/10 cup (61g) ea.), No Salt Added Tomato Sauce
  • Zoodles
    • 4-6 small zucchini
    • 2 T. Olive Oil
    • 1 T. Minced Garlic


  1. Preheat oven to 350.
  2. Coat bottom of glass pan with sauce.
  3. Butterfly chicken breasts.
  4. Season chicken with spices.
  5. Top with remaining sauce and cheese.
  6. Bake covered for 25 mins.
  7. Broil for a few minutes at the end if you want the cheese to get bubbly and crispy.
  8. While baking, spiralize 1-2 zucchini per person.
  9. Toss zucchini in olive oil and minced garlic and sauté until fully heated.

Nutritional Information

1/4th Recipe (Chicken parm only): 371 cal, 9 g fat, 10 g carbs, 2 g fiber, 60 g protein