Hey Keto Foodies! Get Ready for the Coziest Comfort Food Ever
Raise your hand if you’ve ever stared longingly at a plate of chicken parmesan while whispering, “I miss you” into your cauliflower mash. 🙋♀️ Oh, I’ve been there too! When I first went keto, I thought my days of indulgent, saucy, cheesy Italian classics were over. But here’s the secret I discovered: keto isn’t about losing flavors—it’s about reinventing them. That’s how this magical Keto Chicken Parm Casserole was born. Picture this: tender chicken swimming in rich marinara, creamy cauliflower rice, and a golden blanket of mozzarella and parmesan that bubbles like a happy little volcano. No breadcrumbs? No problem! We’re skipping the carb coma and diving straight into comfort. This dish is your weeknight superhero—ready in 30 minutes, packed with 34g of protein, and under 6g net carbs. Whether you’re keto-curious or a seasoned pro, this casserole is a hug on a plate. Let’s make your taste buds dance!
My Love Affair with Chicken Parm (and the Keto Wake-Up Call)
Let’s rewind to my pre-keto days. Every Sunday, my Nonna would make her legendary chicken parm—crispy, saucy, and piled high over spaghetti. I’d hover by the oven, stealing molten-cheese casualties straight from the baking sheet. Fast-forward to my keto journey: I was drowning in eggs and avocado, craving that nostalgic joy. One rainy Tuesday, I stared at leftover rotisserie chicken and a bag of cauliflower rice like they were puzzle pieces. “What if…?” I whispered. I layered them like Nonna’s dish, held my breath, and baked it. The result? My kids declared it better than the original (sorry, Nonna!). That messy experiment became this recipe—a tribute to tradition, minus the carb guilt. Now, it’s our new Sunday ritual. Pass the cheese, please!
Gather Your Flavor Squad
- 1 tbsp olive oil – Our sauté superstar! Avocado oil works too if you want higher smoke point.
- 4 cups cooked chicken, diced – Rotisserie chicken is your BFF here (hello, time-saver!). Leftover grilled chicken? Perfect!
- 1½ cups low-sugar marinara sauce – Rao’s is my go-to (only 3g net carbs per ½ cup!). Always taste-test—some “low-carb” sauces sneak in sugar.
- 2 cups cauliflower rice – Fresh or frozen! If frozen, thaw and squeeze dry in a towel (trust me, no one wants a soggy casserole).
- 1+ cup shredded mozzarella – Freshly shredded melts smoother than pre-shredded (which has anti-caking starch). Need extra gooeyness? Add another ½ cup!
- ½ cup shredded parmesan – The salty, nutty rockstar. Grana Padano is a fab swap.
- 4 oz cream cheese – Secret weapon! It adds lush creaminess without flour. Room temp blends easier.
- 1 tsp garlic salt – Flavor booster! If you only have garlic powder, use ¾ tsp + ¼ tsp sea salt.
- ½ tsp each ground black pepper & Italian seasoning – Oregano-basil magic. Add red pepper flakes if you like heat!
- Garnish: fresh basil, extra parmesan – Non-negotiable for that *chef’s kiss* finish.Print
Keto Chicken Parm Casserole
This recipe was born from a craving for comfort food without the carbs. It’s everything you love about chicken parmesan—tender meat, tangy sauce, gooey cheese—layered into one bubbling, satisfying casserole. A family favorite that keeps things keto and keeps everyone full and happy.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 6 1x
- Category: Dinner
Ingredients
Scale1 tbsp olive oil
4 cups cooked chicken, diced
1½ cups marinara sauce (Rao’s is a great low-carb option)
2 cups cauliflower rice
1+ cup shredded mozzarella (use block cheese, not pre-shredded)
½ cup shredded Parmesan cheese
4 oz cream cheese
1 tsp garlic salt
½ tsp ground black pepper
½ tsp Italian seasoning
Garnish: fresh basil, extra Parmesan
Instructions
Preheat oven to 375°F (190°C).
In a large skillet, heat olive oil over medium heat. Add cauliflower rice, garlic salt, pepper, and Italian seasoning. Cook for 5 minutes.
Stir in cream cheese until melted and combined.
In a greased casserole dish, layer cauliflower mixture, diced chicken, and marinara sauce.
Top with mozzarella and Parmesan cheese.
Bake for 20–25 minutes until bubbly and golden.
Garnish with fresh basil and extra Parmesan before serving.
Nutrition
- Calories: ~420
- Fat: 28g
- Carbohydrates: 6g
- Protein: 35g
Let’s Build Some Deliciousness!
Step 1: Fire up your oven to 375°F (190°C). Pro tip: Pop your baking dish inside to warm—it jumpstarts cooking!
Step 2: Heat olive oil in a skillet over medium heat. Add cauliflower rice and sauté 3–4 minutes. Why? This kicks out moisture so your casserole isn’t a swamp! Stir often—no browning needed.
Step 3: Drop in cream cheese cubes. Stir like you mean it until melted and creamy. Chef hack: If it clumps, add 1 tbsp marinara to smooth it out!
Step 4: Toss in chicken, marinara, garlic salt, pepper, and Italian seasoning. Mix until everything’s coated in that ruby-red sauce. Taste! Need more garlic? Go for it.
Step 5: Spread the mix into a greased 9×13″ baking dish. Now, the fun part: shower with mozzarella and parmesan. Be generous—cheese is keto’s love language.
Step 6: Bake uncovered 20 minutes until golden and bubbly. Watch closely at 15 minutes—ovens vary! If cheese isn’t speckled brown, broil 1–2 minutes.
Step 7: Let it rest 5 minutes (this prevents a lava-hot cheese landslide). Garnish with torn basil and parmesan. Cue the happy dance!
Serving Up the Comfort
Slide a giant spoonful into a bowl—this casserole is hearty, not dainty! Pair it with a crisp arugula salad tossed in lemon-olive oil dressing to cut the richness. For a *full* Italian experience, serve with keto garlic bread (hello, fathead dough!). Leftovers? Pack them for lunch; they taste even better the next day as flavors mingle. And yes, eating it straight from the dish while standing at the fridge is totally acceptable. I won’t tell.
Shake It Up! 5 Fun Twists
1. Meatball Madness: Swap chicken for 2 cups keto meatballs. Bonus: add pepperoni slices under the cheese!
2. Veggie Loaded: Stir in sautéed spinach or mushrooms with the cauliflower rice.
3. Spicy Arrabbiata: Use spicy marinara + add sliced jalapeños to the cheese layer.
4. Dairy-Free: Substitute cream cheese with coconut cream, and use almond-milk mozzarella.
5. Eggplant Parm Style: Replace chicken with roasted eggplant cubes. Hello, plant-powered keto!
Madison’s Kitchen Confessions
This recipe has survived many kitchen experiments! Version 1.0 used almond flour “breading”—it turned into a sad, soggy mess. Lesson learned: keep it simple! Now, I make this weekly because my kids (even the picky one!) devour it. One time, I forgot the cream cheese… and my sauce split like a bad relationship. Always use it—it’s the glue! Pro tip: Double the batch and freeze half before baking. Future you will send past you a thank-you note. P.S. If your cheese bubbles over? Embrace the crispy cheese skirt on the pan. It’s the cook’s treat!
Your Burning Questions, Answered!
Q: Can I use frozen cauliflower rice without thawing?
A: Yes, but squeeze out every drop of water after cooking! Frozen rice holds more moisture, which can make your casserole watery. Wrap it in a towel and wring like you’re strangling a spaghetti monster!
Q: Help! My casserole is watery. How do I fix it?
A: Two tricks: 1) Next time, salt your cauliflower rice after sautéing and drain any liquid. 2) Tonight? Stir 1 tbsp psyllium husk into the mix before baking—it soaks up excess moisture like a champ.
Q: Can I prep this ahead?
A: Absolutely! Assemble everything (unbaked) and refrigerate up to 24 hours. Add 5 extra minutes to bake time since it’s cold. Or freeze for 3 months—bake straight from frozen (cover with foil first, bake 40 mins, then uncover).
Q: Is there a sub for cream cheese?
A: Mascarpone works beautifully! For dairy-free, blend soaked cashews with 2 tbsp nutritional yeast until smooth.
Nutritional Per Serving (Serves 6)
Calories: 390 | Protein: 34g | Net Carbs: 6g | Fat: 24g | Fiber: 2g
Note: Values are estimates. Use your preferred tracker for exact numbers based on brands used.
This Keto Chicken Parm Casserole is a game-changer for anyone missing classic Italian comfort food. Rich marinara, tender chicken, and melty cheese come together in a quick, easy dish that fits perfectly into your low-carb lifestyle. With tons of flavor and versatility (hello, meatball madness or veggie-loaded versions!), it’s a guaranteed crowd-pleaser for weeknights, meal prep, or just when you’re craving that cozy, cheesy vibe. Enjoy every bite without the guilt!
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