Italian · dinner
Low-Carb Chicken Parmesan Without Breadcrumbs
Video by Low Carb Love on YouTube · Open on YouTube
- Gluten-free ingredients
- Nut-free
Contains: Egg, Milk, Lupin. Check labels on stock, sauces and spice mixes.
Lupin flour, whey and parmesan replace the breadcrumbs, so a serve has about 10 g net carbs and over 50 g protein, with a homemade tomato sauce that has no added sugar.
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Ingredients 22
Method
Tap a time to watch that step in the video.
- Slice the chicken breasts in half horizontally into thin fillets. 0:37
- Whisk the eggs with garlic powder, parsley, salt and pepper. Turn the chicken in the egg until fully coated, cover and chill 15–30 minutes. 1:03
- For the breading, mix the lupin flour, whey protein, grated parmesan, garlic powder, onion powder and a good pinch of salt and pepper. 2:29
- For the sauce, heat the avocado oil over medium heat and soften the onion until translucent. Stir in the tomato paste, water, garlic, Italian herbs, sweetener, salt and pepper; simmer covered 8–10 minutes until slightly thickened. 4:55
- Heat the oven to 220°C (430°F). Lift each fillet from the egg and toss it in the breading until fully coated, using dry tongs. 6:10
- Shallow-fry the fillets in hot oil until golden on both sides. 6:50
- Lay them in a greased baking dish, spoon over the sauce, top with mozzarella slices, shredded parmesan and parsley, and bake 10–15 minutes until the chicken is cooked through and the cheese has melted. 7:05
Tip. Lupin is a legume, so skip this if you're allergic to lupin or peanuts. Chicken thighs work too. A no-sugar-added jar of marinara can replace the homemade sauce. The cook says the breading works without the parmesan.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 8%
- Protein 43%
- Fat 49%
Very low carb: under 10% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High78%
43 µg a serve, mostly from chicken breasts (68%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High49%
0.8 mg a serve, mostly from chicken breasts (76%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin K High41%
49 µg a serve, mostly from fresh chopped parsley (44%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin B12 High39%
0.9 µg a serve, mostly from chicken breasts (38%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Calcium High29%
375 mg a serve, mostly from mozzarella (44%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin E High26%
3.8 mg a serve, mostly from oil (45%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Zinc High25%
2.7 mg a serve, mostly from chicken breasts (39%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Potassium Source18%
820 mg a serve, mostly from tomato paste (35%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source16%
68 mg a serve, mostly from chicken breasts (45%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Iron Source15%
2.7 mg a serve, mostly from chicken breasts (38%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Omega-3 Source15%
0.2 g a serve, mostly from oil (52%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin C Source14%
13 mg a serve, mostly from tomato paste (49%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin A Source13%
114 µg a serve. Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
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Folate7%
29 µg a serve, mostly from eggs (26%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin D3%
0.5 µg a serve, mostly from eggs (67%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Low Carb Love; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.