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Easy Keto Chicken Parmesan Meal Prep - A Simple, Low-Carb Favorite

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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 4 boneless, skinless chicken breasts (about 2 pounds total), pounded to even thickness
  • 1 cup almond flour
  • 1/2 cup finely grated Parmesan cheese (plus more for topping)
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon smoked paprika (optional, for color and flavor)
  • 1 teaspoon kosher salt, divided
  • 1/2 teaspoon black pepper
  • 2 large eggs, beaten
  • 3 tablespoons olive oil (or avocado oil)
  • 1 1/2 cups low-carb marinara sauce (no sugar added)
  • 1 1/2 cups shredded mozzarella cheese
  • Fresh basil, torn or chopped (optional, for garnish)
  • For serving (choose one or mix): zucchini noodles, roasted broccoli, sautéed spinach, or cauliflower rice

Method
 

  1. Prep the chicken: Place chicken breasts between parchment sheets and gently pound to an even 1/2-inch thickness. This helps them cook evenly and stay juicy. Pat dry with paper towels and season both sides with 1/2 teaspoon salt and black pepper.
  2. Set up the dredging station: In one shallow bowl, beat the eggs. In another, mix almond flour, Parmesan, garlic powder, onion powder, Italian seasoning, smoked paprika (if using), and the remaining 1/2 teaspoon salt.
  3. Coat the chicken: Dip each breast into the egg, let excess drip off, then press into the almond flour mixture. Coat both sides and shake off extra. Set on a plate.
  4. Pan-sear for color: Heat olive oil in a large skillet over medium heat. When hot, add 2 chicken breasts and cook 3–4 minutes per side until golden. Repeat with the remaining chicken, adding a splash more oil if needed. The chicken will finish cooking in the oven.
  5. Assemble: Preheat oven to 400°F (200°C). Spread a thin layer of marinara in a large baking dish. Nestle the seared chicken on top. Spoon more marinara over each piece (about 2–3 tablespoons per breast). Sprinkle with mozzarella and a little extra Parmesan.
  6. Bake to finish: Bake 10–12 minutes, until the cheese is melted and bubbly and the chicken reaches an internal temperature of 165°F (74°C). Broil for 1–2 minutes at the end for a golden top, if you like.
  7. Prep the sides: While the chicken bakes, cook your sides. For zoodles, sauté in olive oil for 2–3 minutes with salt and pepper. For broccoli, roast at 400°F with oil, salt, and pepper for 15–18 minutes. For cauliflower rice, sauté in butter with salt, pepper, and a pinch of garlic powder until tender.
  8. Rest and garnish: Let the chicken rest 5 minutes. Top with fresh basil for brightness.
  9. Portion for meal prep: Divide chicken and sides into 4 meal prep containers. Spoon any extra sauce from the pan over the chicken to keep it moist.