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Easy Keto Pizza Chicken Meal Prep - Simple, Flavor-Packed, and Ready for the Week

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

Ingredients
  

  • Chicken: 4 medium boneless, skinless chicken breasts (about 2 pounds total), or 8 small cutlets
  • Olive oil: 2 tablespoons
  • Seasonings: 1 teaspoon garlic powder, 1 teaspoon onion powder, 1 teaspoon Italian seasoning, 1/2 teaspoon smoked paprika, 1/2 teaspoon kosher salt, 1/2 teaspoon black pepper
  • Low-sugar pizza sauce or marinara: 1 cup (look for 3–5g net carbs per 1/2 cup)
  • Mozzarella cheese: 1 1/2 to 2 cups shredded, low-moisture, part-skim
  • Pepperoni: 20–24 slices (or turkey pepperoni)
  • Parmesan: 1/4 cup grated
  • Optional toppings: Sliced black olives, diced bell peppers, sliced mushrooms, red onion, banana peppers, fresh basil
  • Optional heat: Red pepper flakes
  • Garnish: Fresh parsley or basil, chopped
  • For serving (optional): Zucchini noodles, cauliflower rice, or a simple green salad

Method
 

  1. Preheat and prep: Heat your oven to 400°F (200°C). Lightly grease a 9x13-inch baking dish or line with parchment for easier cleanup.
  2. Flatten the chicken (optional but helpful): If the breasts are thick, cover with plastic wrap and gently pound to an even 1/2–3/4 inch. This helps them cook evenly and stay juicy.
  3. Season well: Pat chicken dry. Mix the garlic powder, onion powder, Italian seasoning, smoked paprika, salt, and pepper. Rub chicken with olive oil, then coat both sides with the seasoning blend.
  4. Sear for extra flavor (optional): Heat a skillet over medium-high and sear chicken 2 minutes per side to add color. Transfer to the baking dish. If skipping searing, place seasoned chicken directly in the dish.
  5. Add sauce: Spoon pizza sauce over each piece, covering most of the surface but leaving the edges exposed. Don’t drown it—too much sauce can make it watery.
  6. Top with cheese: Sprinkle mozzarella evenly over the sauced chicken. Add a light layer of Parmesan for extra savoriness.
  7. Add toppings: Arrange pepperoni and any optional toppings. Keep slices thin to avoid excess moisture. If using mushrooms or peppers, pat them dry first.
  8. Bake: Place in the oven for 18–22 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the cheese is bubbly.
  9. Broil for color: If you like browned edges, switch to broil for 1–2 minutes, watching closely.
  10. Rest and garnish: Let the chicken rest 5 minutes. Sprinkle with chopped parsley or basil and a pinch of red pepper flakes if you want heat.
  11. Portion and serve: Slice if needed and portion into meal prep containers. Pair with zucchini noodles, cauliflower rice, or a side salad.