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Caleb had been having a difficult time with new flavours and textures when I made this recipe and his dietician suggested serving his favourite tomato based sauce, my Homemade Passata, with other foods together, to entice him to try new foods more. I instantly thought of this Chicken Eggplant Parmigiana, which is a great option for kids eating keto.
Chicken Eggplant Parmigiana used to be one of my all-time favourite dishes. As a teen my friends and I would go to a wood fire pizza restaurant in Brighton-Le-Sands and while they all ordered pizza, I almost always got a plate of Chicken Eggplant Parmigiana.
A lot of places do chicken parmigiana, but not all of them do it including the eggplant, which in my opinion really kicks it up a notch and tastes so much better. So whenever I visited a restaurant with a Chicken Eggplant Parmigiana on their menu, I always immediately ordered it and enjoyed!
It doesn’t take much to make a standard Chicken Eggplant Parmigiana keto, all you really need to do is find a sub for the breadcrumbs used to crumb the chicken. For me one of my favourite choices in crumb is almond meal and I originally did use that for crumbing.
It worked really well and Caleb loved it, but unfortunately when I worked out the macros, it was just way too high with all that almond meal. So I turned to my next favourite pick for a low carb crumb that also happens to be virtually carb free, crushed pork rinds!
I almost always make my own pork crackling but homemade is too moist for blitzing and crumbing, turning into a mush when you try and process it. The store bought pork crackles are the way to go, although most of them are made with seed oils. I pick one that has no starches, sugars or nasties added and compromise on the seed oil since it’s something I don’t use often. They work so well for crumbing all sorts of different things and the low carb count doesn’t hurt either!
Chicken Eggplant Parmigiana
Ingredients
- 4 chicken breast fillets
- 2 cups crushed pork rinds
- 1 egg, beaten
- 2 tsp garlic powder
- 1 eggplant
- 1/4 quantity Homemade Passata
- 2 cups shredded tasty cheese
- salt
- pepper
- olive oil spray
- olive oil for frying
Instructions
- Pound chicken breasts flat to an even thickness with a meat mallet or rolling pin. Make sure you put the chicken between two pieces of plastic wrap so you don’t end up with a huge mess.
- Mix crushed pork rinds with garlic powder and season with salt and pepper. Dip chicken in egg and then in pork rinds to coat. Place on a lined and oiled baking tray and spray with olive oil. Bake for 20-30 minutes turning halfway through until golden.
- Meanwhile fry eggplant in olive oil in a frying pan over medium heat. The eggplant will soak up the olive oil so keep adding more in as needed. Fry until golden and coloured on both sides and set aside.
- Take out tray of chicken and top breasts with a layer of Homemade Passata, a layer of eggplant slices and then top with cheese. Place back in oven for 5-10 minutes until cheese is melted to your liking.
Notes
Nutrition
[…] Chicken Eggplant Parmigiana […]