Keto Chicken Parmesan Casserole

Introduction

If you’re craving a comforting, cheesy casserole that feels indulgent but still fits a low-carb lifestyle, this Keto Chicken Parmesan Casserole is exactly the kind of recipe you want in your back pocket. It delivers all the familiar flavors of classic chicken parmesan—savory marinara, garlic, Italian herbs, and plenty of melted cheese—without the breading or excess carbs. Even better, it’s a dish the whole family can enjoy, including kids who might not even notice it’s keto-friendly.

This casserole was designed with real life in mind. It’s quick to prep, bakes beautifully in under 30 minutes, and uses simple ingredients that are easy to find. Whether you’re following a ketogenic diet, eating gluten-free, or just trying to reduce carbs while still enjoying hearty comfort food, this recipe checks all the right boxes.

Unlike traditional chicken parmesan, which often requires breading, frying, and individual assembly, this casserole streamlines the process. Everything comes together in layers inside one baking dish, making it ideal for weeknight dinners, meal prep, or even casual gatherings where you want something satisfying and crowd-pleasing.

What truly makes this recipe special is its balance. It’s rich without being heavy, cheesy without being overwhelming, and flavorful without relying on sugar or refined carbs. The combination of marinara sauce, Italian seasoning, garlic, and cheese creates a bold, familiar taste that feels comforting and filling, even in smaller portions.

If you’ve been searching for a low-carb casserole that feels like a treat rather than a compromise, this Keto Chicken Parmesan Casserole deserves a spot on your menu.

Why You’ll Love This Recipe

• Low-carb and keto-friendly: Only 3 grams of carbohydrates per serving
• Family-approved: Classic Italian flavors that appeal to adults and kids alike
• Quick and easy: Just 10 minutes of prep and one baking dish
• High in protein: A filling meal that keeps you satisfied
• Gluten-free and sugar-free: Suitable for multiple dietary needs
• Perfect for leftovers: Reheats well for lunches or meal prep

Ingredients Breakdown

Below is the exact ingredient list, organized clearly for accuracy and ease of use. Measurements and ingredients are kept 100% unchanged.

Main Ingredients (Serves 10)

• 4 cups cubed rotisserie chicken or chicken breast, cooked and cubed
• 3/4 cup no added sugar marinara sauce
• 1 tablespoon Italian seasoning
• 2 garlic cloves, minced
• 1 tablespoon olive oil
• 2 tablespoons almond flour

Cheese Layer

• 3/4 cup parmesan cheese, grated
• 1 1/2 cups shredded mozzarella cheese

Topping

• 3/4 cup finely crushed parmesan crisps or pork rinds

For the Dish

• Non-stick cooking spray

Serving Size: 10 servings
Calories: 321 kcal per serving

Tools & Equipment Needed

This casserole requires only basic kitchen tools, making it accessible for cooks of all skill levels.

• Oven
• Large skillet
• Wooden spoon or spatula
• 9” x 13” casserole dish
• Measuring cups
• Measuring spoons
• Knife
• Cutting board

Optional but helpful:

• Cheese grater (if grating cheese fresh)

Step-by-Step Instructions

Follow these detailed instructions carefully to ensure perfect texture, flavor, and consistency.

1. Preheat the Oven

Preheat your oven to 350°F. Lightly spray a 9” x 13” casserole dish with non-stick cooking spray and set it aside.

2. Sauté the Garlic

In a large skillet, heat 1 tablespoon olive oil over medium heat. Add the minced garlic and sauté for about 1 minute, just until fragrant. Avoid browning the garlic, as this can make it bitter.

3. Build the Sauce and Chicken Mixture

Add the Italian seasoning, no added sugar marinara sauce, almond flour, and cubed cooked chicken to the skillet. Stir well to combine all ingredients evenly.

Cook the mixture for 5 minutes, stirring occasionally, until everything is heated through and well incorporated. The almond flour helps slightly thicken the sauce and bind the casserole without adding carbs.

4. Transfer to the Casserole Dish

Pour the chicken and marinara mixture into the prepared casserole dish, spreading it out evenly to create a uniform base layer.

5. Add the Cheese Layers

Sprinkle the grated parmesan cheese evenly over the chicken mixture. Follow with an even layer of shredded mozzarella cheese.

6. Add the Crunchy Topping

Finish by sprinkling the finely crushed parmesan crisps or pork rinds evenly over the top. This layer mimics the crispy texture of traditional breaded chicken parmesan.

7. Bake

Place the casserole in the preheated oven and bake for 25–30 minutes, or until the casserole is heated throughout and the cheese is fully melted.

8. Rest and Serve

Remove the casserole from the oven and allow it to cool for a few minutes before serving. This helps the layers set slightly, making it easier to portion.

Tips & Variations

Helpful Cooking Tips

• Use fully cooked chicken to keep prep time minimal
• Spread layers evenly for consistent texture in every bite
• Allow the casserole to rest briefly before serving

Dietary Adaptations

• Keto: Fully keto-friendly as written
• Gluten-free: No gluten-containing ingredients
• Sugar-free: Uses no added sugar marinara

Flavor Adjustments

• Add extra Italian seasoning for a stronger herb profile
• Increase garlic slightly if you prefer bolder flavor

Flavor Profile & Texture

This Keto Chicken Parmesan Casserole delivers everything you expect from a classic Italian-inspired comfort dish. The marinara sauce adds rich tomato flavor with gentle acidity, while Italian seasoning and garlic provide warmth and depth. The cheese layers create a creamy, stretchy texture underneath a lightly crunchy topping.

Each bite is savory, cheesy, and satisfying, with the almond flour and crushed parmesan crisps or pork rinds giving structure without weighing the dish down. Despite being low-carb, the casserole feels hearty and filling.

Nutritional Overview

This casserole is designed to support low-carb and ketogenic eating without sacrificing flavor.

• Calories: 321 kcal per serving
• Protein: 36 g
• Fat: 19 g
• Carbohydrates: 3 g

Dietary considerations:

• Keto-friendly
• Gluten-free
• High-protein
• Sugar-free

Make-Ahead & Meal Prep Tips

• Prep ahead: Assemble the casserole up to 24 hours in advance and refrigerate until ready to bake
• Meal prep: Portion cooked casserole into containers for easy lunches
• Reheating: Reheat in the oven at 350°F or in the microwave until warmed through

FAQs

Can I use rotisserie chicken?

Yes. Rotisserie chicken works perfectly and helps reduce prep time.

Is almond flour necessary?

Yes. Almond flour helps bind the sauce and maintain the casserole’s texture while keeping it low-carb.

Can I use pork rinds instead of parmesan crisps?

Yes. Either option works as long as they are finely crushed.

Can this be frozen?

Yes. The casserole freezes well and reheats nicely.

Is this recipe kid-friendly?

Absolutely. The cheesy, familiar flavors make it appealing even for picky eaters.

Cooking Timeline (At a Glance)

Stage	Time
Prep Time	10 minutes
Cook Time	30 minutes
Total Time	40 minutes

Serving Suggestions

Serve this casserole warm, straight from the baking dish. Garnish is optional, as the cheesy topping provides plenty of visual appeal. This dish works well as a standalone meal or alongside simple low-carb sides.

Recipe Variations (Using the Same Ingredients)

1. Extra Cheesy Version: Add a slightly thicker layer of mozzarella
2. Crispier Top: Broil for the last 2 minutes for extra crunch
3. Sauce-Forward Style: Spread marinara more evenly for extra moisture

Ingredient Spotlight

Almond Flour

Almond flour is a staple in keto cooking. In this casserole, it helps thicken the sauce and create structure without adding carbs.

No Added Sugar Marinara

Using a no added sugar marinara keeps the dish keto-friendly while still delivering classic tomato flavor.

Pro Cooking Tips

• Finely crush the parmesan crisps or pork rinds for an even topping
• Avoid overbaking to keep the chicken tender
• Let the casserole rest before slicing for cleaner servings

Storage & Freezing Guide

Storage

• Store leftovers in an airtight container in the refrigerator for up to 4 days

Freezing

• Freeze portions in airtight containers for up to 2 months
• Thaw overnight in the refrigerator before reheating

Nutrition Estimate Table (Per Serving)

Nutrient	Amount
Calories	321 kcal
Protein	36 g
Fat	19 g
Saturated Fat	7 g
Carbohydrates	3 g
Fiber	1 g
Sugar	0.4 g
Sodium	794 mg

Dietary notes: Keto-friendly, gluten-free, sugar-free, high-protein.

Expanded Conclusion

This Keto Chicken Parmesan Casserole proves that comfort food and low-carb eating can go hand in hand. With its rich marinara base, layers of melted cheese, and satisfying crunchy topping, it delivers all the flavor you expect from a classic Italian-inspired dish—without the carbs.

It’s easy enough for weeknight dinners, hearty enough to feed a crowd, and versatile enough for meal prep or leftovers. Whether you’re committed to a ketogenic lifestyle or simply looking for a healthier twist on a family favorite, this casserole is a recipe you’ll return to again and again.

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