Keto Chicken Parmesan Cups are a keto dish and they also contain of low no of carbs. This dish is very flavorful and tasty, so everyone will enjoy it whether they are on a diet or not. This dish is made with a combination of mozzarella and parmesan cheese, keto marinara sauce, egg, almond flour, and seasoned with Italian seasoning, black pepper & salt. We can serve this as a side salad, zucchini noodles, or solo. This dish has lots of protein and healthy fats, so it is good to have this dish in a keto diet. These cups contain 3g net carbs so we can easily serve this dish on a keto diet. This dish stores well, so we would prepare this in advance. We can easily customize these cups and add the favorite cheese, sauce, and herbs for a different flavor profile.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
STATS:
- Cook time: 20 mints.
- Total time: 35 mints.
- Serving size: 2 cups
- Calories: 220 kcal
- Cuisine: Italian-American
- Prep time: 15 mints.
- Course: Appetizer
- Diet: Keto, Low-Carb
- Servings: 6
EQUIPMENT:
- Muffin tin
- Mixing bowls
- Spoon or scoop
- Grater
- Oven
INGREDIENTS:
- 2 cups of chicken
- 1 cup mozzarella cheese
- ½ cup Parmesan cheese
- ½ cup marinara sauce
- 1 egg
- ¼ cup almond flour
- 1 tsp. Italian seasoning
- Salt and pepper
- Fresh basil
INGREDIENT NOTES:
CHICKEN:
- We have to utilize the cooked and shredded chicken to prepare these cups to save time.
PARMESAN CHEESE:
- We utilize the parmesan cheese to salt the sharp and savory taste in this bake.
EGGS:
- Eggs help bind the ingredients and they help to hold the chicken mix together.
KETO MARINARA SAUCE:
- We have to utilize the keto-friendly marinara sauce to prepare these cups without the additional carbs.
MOZZARELLA CHEESE:
- This cheese should be made with full-fat milk and it should be fresh when you make these cups.
ALMOND FLOUR:
- It is low-carb flour, and it is utilized to provide the structure.
ITALIAN SEASONING:
- It is included in these parmesan cups to provide the taste in these cups.
SALT & PEPPER:
- It is used to provide the flavor in this dish.
BASIL LEAVES:
- It is used to garnish the dish for the burst of color.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INSTRUCTIONS:
- We can pre-heat the oven to three-seventy-five degrees F.
- Then we can apply the oil in a muffin tin and place the cups.
- Take a big dish and add the chicken, egg, almond flour, Parmesan, Italian seasoning, salt, & black pepper.
- We can add the chicken mixture, press properly, and form a well in the middle.
- Then we can add one spoonful of keto marinara sauce in every cup and then sprinkle mozzarella cheese.
- Bake these cups for eighteen to twenty minutes.
- We can slightly cool these cups, garnish with the basil, and serve warm.
SERVING SUGGESTIONS:
- Serve these parmesan cups with a fresh salad with balsamic vinaigrette.
- We can pair these cups with roasted zucchini or asparagus.
- You can dip these cups in additional marinara sauce or garlic aioli
- We can also serve these parmesan cups with zoodles for whole dinner.
- You can also give these cups in the school lunchbox.
- We can also add a full spoonful of pesto sauce for additional flavor.
TIPS:
- We would utilize the silicone muffin cups to remove the cups easily.
- You would also prepare these cups in double the amount for meal prep purposes.
- We would also sprinkle some chili flakes for the additional spice.
- We would also add some turkey or beef in place of chicken to make it more flavorful.
STORAGE INFORMATION:
FRIDGE:
- Put these cups in the sealed box and preserve them for around four days.
FREEZER:
- We can place these cups in a bag and preserve them for two months.
FAQs:
Can I use a can of chicken to prepare these cups?
- We will use the can of chicken to prepare these cups, but we have to drain and shred the chicken.
Are these Parmesan cups gluten-free?
- These parmesan cups are gluten-free, but check the label of keto marinara and seasoning to ensure they are gluten-free also.
Can I make these parmesan cups before the time?
- We can easily prepare and store these parmesan cups in advance and utilize them when required.
Is there any alternative to almond flour?
- We would utilize the keto bread crumbs, or coconut flour, in place of almond flour to provide the structure in these cups.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
NUTRITIONAL INFORMATION:
Fiber: 1g
Net Carbs: 3g
Protein: 22g
Calories: 220 kcal
Fat: 13g
Calcium: 180mg
Iron: 1.2mg
Vitamin A: 450 IU
Total carbs: 4g
Sodium: 430mg
Potassium: 300mg
