Protein-packed and crave-worthy, this chicken parm is breaded with toasted almond flour and baked instead of fried. Served with creamy whipped cauliflower, it’s a comfort food everyone loves.
This recipe is great for low-carb eaters who have just done an intense strength-training workout and need to replenish their protein. If you’re not eating this post-workout, you can moderate the protein in this meal by decreasing the chicken to 1 pound.
Active time: 20 minutes Total time: 40 minutes
Low-Carb Chicken Parmesan Bowls Ingredients Directions Preheat the oven to 475°F (246°C). Line a rimmed baking sheet with foil. Coat a wire rack liberally with olive oil cooking spray and place on top of the baking sheet. Set aside. Put the cauliflower in a medium saucepan and add enough cold water to cover. Bring to a boil over high heat. Reduce to medium-high and simmer until the florets are very tender, 15 minutes. Drain. Return the cauliflower to the pan, add the cream, salt and pepper. Puree with a stick blender until smooth. Alternatively, use a food processor to blend the mixture until smooth and return it to the pan. Cover and keep warm over low heat. Put the almond flour in a large, dry saute pan. Cook over medium heat, stirring constantly, until the almond flour turns golden brown, 3 minutes. (Watch carefully, almond flour burns easily.) Pour almond flour onto a large plate and let cool for a few minutes. Add the Parmesan and Italian seasoning, stir and set aside. Crack the egg into a bowl and whisk until well beaten. Dip the chicken tenders in the egg and then in the almond flour mixture, pressing to adhere it to the chicken. Place the chicken on the prepared baking sheet-rack set up and mist with olive oil spray. Bake until the chicken is cooked through and an instant-reader thermometer reads 170°F (77°C), about 15 minutes. Sprinkle each chicken tender with a bit of the mozzarella and return the pan to the oven. Bake until the cheese melts, 2 minutes. Divide the cauliflower among 4 bowls. Top with the chicken and marinara sauce and serve. Serves: 4 | Serving Size: About 3 chicken tenders, 2/3 cup cauliflower, 2 tablespoons marinara Nutrition (per serving): Calories: 418; Total Fat: 19g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 57mg; Sodium: 417mg; Carbohydrate: 16g; Dietary Fiber: 6g; Sugar: 5g; Protein: 51g
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