Baked Chicken Parmesan with Broccoli is a delicious and keto-friendly meal that combines crispy, cheesy chicken with tender broccoli. It’s a great alternative to traditional breaded chicken parmesan, with no carbs from breadcrumbs. Here’s how to make it:
Ingredients:
For the chicken:
- 4 boneless, skinless chicken breasts (or thighs if preferred)
- 1 cup almond flour (for breading)
- 1/2 cup grated Parmesan cheese
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp dried oregano
- 1 tsp dried basil
- Salt and pepper to taste
- 2 large eggs, beaten
- 1 cup marinara sauce (make sure it’s sugar-free)
- 1 ½ cups shredded mozzarella cheese (for topping)
- Fresh basil or parsley (optional, for garnish)
For the broccoli:
- 2 cups fresh broccoli florets
- 1 tbsp olive oil
- 1/2 tsp garlic powder
- Salt and pepper to taste
Instructions:
1. Preheat the oven:
- Preheat your oven to 400°F (200°C).
2. Prepare the chicken:
- In a shallow bowl, combine the almond flour, Parmesan cheese, garlic powder, onion powder, oregano, basil, salt, and pepper.
- Dip each chicken breast into the beaten eggs, then dredge it in the almond flour mixture, pressing down gently to coat both sides well.
- Place the breaded chicken breasts on a baking sheet lined with parchment paper or a greased baking dish.
3. Bake the chicken:
- Bake the chicken breasts for 20-25 minutes, or until they are golden brown and cooked through (internal temperature should reach 165°F / 74°C). You can flip the chicken halfway through if you’d like a more even crisp.
4. Prepare the broccoli:
- While the chicken is baking, toss the broccoli florets with olive oil, garlic powder, salt, and pepper.
- After the chicken has been baking for about 10 minutes, add the broccoli to the same baking sheet or a separate baking dish. Roast the broccoli for the remaining 15-20 minutes, or until tender and slightly crispy on the edges. You can also choose to steam or sauté the broccoli if you prefer.
5. Top the chicken with sauce and cheese:
- Once the chicken is baked, spoon a couple of tablespoons of marinara sauce onto each chicken breast.
- Sprinkle with shredded mozzarella cheese, then return the chicken to the oven for an additional 5-7 minutes, or until the cheese is melted and bubbly.
6. Serve:
- Once the chicken is ready, remove from the oven and garnish with fresh basil or parsley, if desired.
- Serve the baked chicken parmesan with the roasted broccoli on the side.
Tips:
- You can add more veggies like zucchini or bell peppers to the baking sheet for a more complete meal.
- Use sugar-free marinara sauce to keep the carbs low and avoid hidden sugars.
- For extra flavor, drizzle a little olive oil over the broccoli before roasting, or add a sprinkle of Parmesan cheese on top of the chicken before baking.
This Baked Chicken Parmesan with Broccoli is a satisfying and keto-friendly meal that combines the savory flavors of crispy chicken with the freshness of roasted broccoli. Enjoy!