Keto Chicken Parmi Bowl Recipe


Cheesy chicken parmigiana has just gone keto! Coated with almond meal and served with cauliflower mash, it’s the ultimate low-carb dinner.



  • 1 egg
  • 80g (2/3 cup) almond meal
  • 40g (1/2 cup) finely grated parmesan
  • 2 tablespoons finely chopped fresh continental parsley, plus extra to serve
  • 4 x (about 125g each) chicken breast schnitzels (uncrumbed)
  • Extra virgin olive oil, to shallow fry, plus extra to drizzle
  • 80ml (1/3 cup) tomato pasta sauce
  • 4 slices smoked ham
  • 50g (1/2 cup) coarsely grated fresh mozzarella
  • 1.1kg (1 head) cauliflower, trimmed, cut into florets
  • 25g butter
  • 125ml (1/2 cup) thickened cream
  • White pepper, to season
  • 1 tablespoon chopped fresh chives, optional


  • Step 1
    Lightly whisk the egg in a shallow bowl. Combine the almond meal, parmesan and parsley on a plate. Season the chicken. Dip 1 chicken piece in the egg, then into the almond meal mixture, pressing to coat. Transfer to a lined tray. Repeat with the remaining chicken, egg and almond meal mixture. Place in the fridge for 30 minutes to rest.


  • Step 2
    For the puree, place the cauliflower in a medium saucepan over high heat and cover with water. Cook for 15 – 20 minutes or until tender. Drain into a colander, reserving 1/3 cup of the cooking liquid. Heat the butter in the saucepan over medium heat until foaming. Add the cooked cauliflower, cream and reserved cooking liquid. Simmer for 3 minutes or until reduced slightly. Remove from the heat and use a stab blender to blend until smooth. Season with salt and white pepper. Stir through the chives, if using. Cover and set aside.


  • Step 3
    Heat 1cm of oil in a large, heavy based frypan over high heat. Cook the chicken in batches, for 3 minutes on each side or until crisp and golden. Remove the baking paper from the tray. Transfer the chicken to the tray.


  • Step 4
    Preheat the grill to high. Spoon a dollop of tomato pasta sauce over each schnitzel. Top with ham and sprinkle with cheese. Grill for 3-4 minutes or until the cheese is golden. Sprinkle with extra parsley if desired.


  • Step 5
    Meanwhile, return the cauliflower puree to medium heat and cook, stirring for 2 minutes or until heated through. Serve the chicken with the puree.

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