chicken parmesan

Approximate Ratio 2:1

Calories 414


1T (7g) almond flour  (if allergic to nuts, blend 1/4 slice of julian bakery smart carb#1 in a food processor)

1/6 (8g) egg

pinch (0.1g) salt

pinch (0.05g) dried dill

pinch (0.05g) dried oregano

pinch (0.05g) dried basil

1.35 oz (38g) chicken breast cutlet

4T (59g) tomato sauce (Cucina Antica marinara sauce – each brand has very different nutritional facts.  this brand had the lowest carb i could find)

2T (14g) mozzarella cheese, whole milk

1/2T (2.5g)parmesan cheese

pinch (0.05g) herbs de provence

2T (28g) olive oil (plus 3T more for frying)



Mix 1T (14g) olive oil and tomato sauce well.  Set aside.

Season chicken lightly by sprinkling salt and fresh ground pepper.

Mix almond flour, salt, dried dill, oregano, and basil. Dip each chicken in the egg, and then roll them in almond flour mixture to coat both sides.

Heat 4T olive oil in medium-low heat.  Fry the chicken until fully cooked.  Only about 1T will be absorbed, so only 1T (14g)  is calculated.

Place the chicken in a ovenproof dish, and pout the tomato-olive sauce over the top.  Sprinkle the mozzarella cheese and top with parmesan cheese and herbs de provence.

Bake it at 375F for 15 minutes.



Categories: Dinner


Tiffany started making keto meals for her daughter Clara in 2010, after Clara’s diagnosis with Infantile Spasm. While tough at times, managing between the strict requirements of the diet, Clara’s very sophisticated sense of taste, an older daughter whose overwhelming enthusiasm to help is only rivaled by her ability to make a much bigger mess in the process, and a dog who is determined to eat Clara’s leftovers to the detriment of her own waistline, Tiffany is grateful that her hands are being used to heal Clara. Tiffany hopes this website would be especially helpful to those working or single moms who do not have the time to design and try out new meals. Bon appetit to all the keto kids in the world!


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