This version of chicken parm is one of those low carb / keto midweek meals that may seem simple at-a-glance, but will still deliver great, familiar flavours. The most important thing is that the chicken is not overcooked. While skinless breasts lend themselves to be great options to flatten and use in dishes like this, they are notorious for drying out. Stick to my timings and you will be okay. The courgettes are a lovely side veg option: I find this method of roasting them results in soft, buttery batons. Just lovely!” – Monya
Fats of Life® is a keto and low carb recipe blog that I love to run as a hobby in my spare time. I am also the author of the best-selling Keto Kitchen Series of cookbooks. This includes my debut best-seller Keto Kitchen (2020). The fun and exciting Lazy Keto Kitchen (2021). And, the clever and inspiring Budget Keto Kitchen (2022). My 4th cookbook, Quick Keto Kitchen (2023) is as fantastic as the first three, and packed with spectacular, easy creations!
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More on (Kind-of) Chicken Parm with Roasted Courgettes…
When it comes to crafting a nutritious and satisfying low-carb meal, this combination of chicken, passata, fresh mozzarella, and roasted courgettes is a winning choice.
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Chicken breasts, a great protein source, are a cornerstone of this meal. They’re low in carbohydrates, making them ideal for those looking to reduce carb intake while providing essential nutrients.
Passata, a tomato puree, offers depth of flavour and richness to the dish. Furthermore, tomatoes provide lycopene, an antioxidant associated with various health benefits. This includes heart health and chronic disease prevention. Fresh mozzarella is a creamy and flavourful cheese that adds a touch of indulgence to the meal. It’s lower in carbs compared to some other cheeses, providing protein, calcium, and healthy fats.
Roasted courgettes (zucchini) are low in carbs and high in fibre, vitamins, and minerals. They contribute a satisfying texture and a nutrient boost to the meal.
It is important to note that to maintain ketosis, it’s essential to track carbohydrate intake and ensure it aligns with your daily macro goals. Consulting with a healthcare professional is advised before making dietary changes. Scroll to see the full macros and allergens for this (Kind-of) Chicken Parm with Roasted Courgettes dish. Further down, you will also see all the Chicken recipes on Fats of Life®.
Kind-of Chicken Parm with Roasted Courgettes
Per serving
Ingredients
- 4 courgettes
- 2 TB olive oil
- 1 tsp dried Italian herbs
- 4 chicken breasts, skinless and deboned
- 4 TB grated Parmesan (or Parmigiano) cheese
- 250 g (8.8 oz) fresh mozzarella balls, drained weight
- 2 cloves garlic, peeled and finely chopped
- 400 g (14.1 oz) passata
- 1 tsp dried oregano
- generous handful fresh basil leaves
Instructions
- Preheat the oven to200°C (fan-assisted) and line two large baking trays with baking paper.
- Trim the courgettes, then slice each one in half. Cut each half into batons (halved, then halved again; quartered, depending on their size). Place into a large bowl and drizzle over three-quarters of the olive oil. Scatter over the Italian herbs and season with salt and pepper. Toss well to evenly coat, then spread them out in a single layer on one of the baking trays. Set aside for now.
- Place each of the chicken fillets between two sheets of baking paper and use a meat mallet (or rolling pin) to bash the fillets flatter until they are thin and even in thickness. Place each flattened fillet onto the second prepared tray and drizzle over the remaining olive oil. Scatter equal amounts of the grated Parmigiano evenly over each piece and season with salt and pepper.
- Place both trays into the oven for 20 minutes. After 15 minutes, remove only the tray of chicken, and place the slices of mozzarella over the flattened fillets. Return to the oven for the remaining time (until the cheese melts; leave the courgettes in the oven for the full 20 minutes.)
- Meanwhile, heat a drizzle of olive oil in a large non-stick pan and fry the garlic over medium heat until softened, approx. 1-2 minutes. Add the passata and the dried oregano and reduce to low heat. Leave to simmer for 7-9 minutes, then season with salt and pepper. Set aside to keep warm until ready to serve.
- To serve, remove both trays from the oven. Spread the cooked passata mix on a serving platter and use as spatula to transfer the cheesy chicken pieces on top of the passata. Scatter plenty of basil leaves over the cheesy chicken and passata mix (you can slice or chop the basil if you like) and season with more salt and pepper, if desired. Serve the courgette batons alongside.
My name is Monya Kilian Palmer. If you loved this recipe, please follow and tag me @mkilianpalmer on Instagram so we can all see your lovely creations!
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The links above will take you to Amazon UK. For USA and other countries, see the global Amazon links here: Keto Kitchen ; Lazy Keto Kitchen ; Budget Keto Kitchen ; Quick Keto Kitchen.
Nutritional Information per servingCalories 594Kcal / 2485kJ
Fat 35g
Carbohydrates 13g
Protein 57g
Allergens
Milk
See all the Chicken recipes on Fats of Life:
Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site have been manually and carefully calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The macro calculations are provided as a courtesy to you based on the author's weighing of ingredients when creating the dishes. If Erythritol (a sugar polyol) has been used in any of the recipes, it has already been manually excluded from the final carbohydrate count. The author is a chef - not a medical professional - and this website has been designed to provide you with recipe ideas to suit the low carb lifestyle you have discussed with your GP.