Low Carb Chicken Parm

I love Italian food. Mostly, I love sauce and cheese. But, one of my favorites is Chicken Parmesan. However, it is breaded and deep-fried. A plateful ends up being minimally about 50g of carbs, and count on more at places that serve up large portions.

So, I decided that I needed a compromise. And this only takes about 20 minutes or less to do.

My husband cooks an organic chicken every week (stick the bird in a cooking tray with some water, shake kosher salt on top of the bird, place a sprig of rosemary in the inside and cook for 1 1/2 hours at 450 degrees. Easy and done!

I took some of the breast (approximately 4 to 6 ounces) for each of us and placed the cooked chicken in a plate. I poured some pasta sauce on top, put on low-fat mozzarella shredded cheese and cooked each piece in the microwave for about 2 minutes. It was delicious, easy, and less than 5g of carbs–unless you go crazy on the sauce. Sauce has carbs.

You could also make the chicken parm from scratch.


4 chicken, breast, boneless, skinless, (6 ounce)
1/2 cup(s) marinara sauce
1 cup(s) cheese, mozzarella, part-skim, shredded, (4 ounces)


Preheat the broiler. Line a baking sheet with aluminum foil and coat with oil spray.
Grill the chicken breasts or sauté in a skillet coated oil spray over medium heat for 5 to 7 minutes per side, or until no longer pink in the center.

Transfer the chicken breasts to the prepared baking sheet.

Top each chicken breast with 2 tablespoons marinara sauce and ¼ cup cheese. Place under the broiler until the cheese is hot and bubbly (or microwave for 30 to 60 seconds to melt cheese).

Cook time is 20 minutes. Less than 5g of carbs and about 44g of protein. Much healthier than breaded and deep fried…,and tasty.

I was so hungry when I made this, I forgot to take a picture, but this is mostly what it looked like.


I served it with salad. It was really good.

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