Keto Recipes - Created Date : 28.11.2019

This is a sponsored conversation written by me on behalf of Atkins. Th...

This is a sponsored conversation written by me on behalf of Atkins. Th...

This is a sponsored conversation written by me on behalf of Atkins. The opinions and text are all mine. It includes some easy ideas for simple low carb family meals, and fun twists for your parmesan chicken recipes. Plus easy low carb side dishes, all in line with the Atkins Acceptable Foods List, a great list for low carb food ideas.

Basic Low Carb Parmesan Chicken Recipe

Since I found this super easy low carb chicken recipe in various places around the web, I’ve been enjoying it as a staple in my low carb lifestyle because it’s such a quick dinner – but SO good! It’s great for feeding an entire family easily, or for weekly meal prep.

You can use boneless skinless chicken breasts, but my favorite is with the skin on. You can also use chicken thighs, drumsticks, or even make parmesan chicken tenders or wings!

The basic recipe for Low Carb Parmesan Chicken is:

Preheat your oven to 350 degrees. Rinse chicken breasts and pat dry. Coat each breast in mayonnaise, then press both sides into parmesan cheese and coat evenly. Bake at 350 degrees for 30-45 minutes (depending on the size and thickness of your chicken).

The mayonnaise not only makes your “parmesan crust” stick to the chicken, it also makes your chicken come out super moist & tender!

Tasty Parmesan Chicken Recipe Twists

You can mix all kinds of ingredients & flavors into your mayo or parmesan to make this recipe even more tasty! You might mix dill or cracked pepper or red pepper flakes into your mayo for example.

You can also use other low carb dressings such as ranch, or a spicy mayo. And then of course there are creative toppers, like organic salsa and provolone cheese!

Paired with a green vegetable, this is a quick & easy meal you can ENJOY even on busy weeknights. Often I’ll put the chicken in the oven, which only takes about 10 minutes tops to prepare, then use frozen steamable broccoli for a quick side item.

Once the chicken is done, you can add a low carb marinara or organic salsa, then top that with mozzarella or provolone cheese, and stick it under the broiler for a minute or two while your broccoli steams… and dinner is done! ??

The toppers do need to go on at the end for best results.

I like to use a simple organic salsa that is very low carb, then put the cheese on top of that, and broil it just long enough to melt the cheese.

I prefer making parmesan chicken with breasts or thighs that still have the skin on, instead of boneless chicken. The fatty skin crisps up nicely and adds even more flavor to your chicken.

Another option is to serve your chicken over a bed of riced cauliflower & broccoli rice. That’s another quick & easy side you can steam in the microwave, or sauté in in butter on the stovetop with a soft low carb nut for a buttery crunch.

It makes a colorful plated meal that literally only takes minutes to create!

I’ve used a Chipotle Lime Mayo or Aioli to make Parmesan Chicken, which adds just enough kick to really enhance the flavor without being overly spicy.

You can use specialty dressings too, so I’ve had fun playing with different flavor combinations for creative twists on this staple recipe.

Of course there’s always just plain butter if you don’t have mayo & parmesan on hand. Baked chicken thighs are one of my favorites for easy meal prep!

Simple Low Carb Sides

Some of my favorite low carb side dishes to pair with parmesan chicken include sautéed veggies, mashed cauliflower, cauliflower rice and roasted vegetables.

For mashed cauliflower I use an old-fashioned hand masher with steamed cauliflower and add butter, sour cream or cream cheese, and salt – then top it with a sprinkle of shredded cheddar.

Riced veggies are super convenient, and a low carb staple I keep in my freezer for a quick side when I’m throwing together a fast and healthy dinner. ??

For sautéed vegetables I like to stick to the Foundation Vegetables list on the Atkins Phase One Acceptable Foods List, and simply chop them up and sauté them in butter with a little salt in a non-stick skillet over medium heat.

My favorite low carb side though, is roasted vegetables.

Take your choice of fresh or frozen low carb vegetables and toss them in olive oil and garlic powder. Bake at 400 degrees until they are done to suit your liking. I like mine slightly charred sometimes, and just barely browned other times. ??

Frozen vegetables take longer to roast, but it’s a quick & easy side from the freezer to the oven on busy nights!

For easy clean-up, I use non-stick foil on a baking sheet.

Cherry tomatoes are a little higher in carbs than green veggies, but still on the Atkins Acceptable Foods List and they add some nice color to your low carb side dishes.

Above is broccoli, zucchini, green beans and cherry tomatoes.

Below is frozen broccoli, cauliflower, cherry tomatoes and asparagus.

You can use fresh vegetables if you prefer, but I keep plenty of frozen vegetables on hand for those nights when I need a quick meal on the table.

You can even find flash-frozen sliced yellow squash in the freezer section too, which adds some nice color alongside your greens.

All of these are fast, easy low carb sides that go great with the basic parmesan chicken recipe – or your creative twists to it.

It makes such a beautiful low carb meal that the whole family will enjoy, but literally only takes minutes to prepare!

This is my go to recipe when I have company because everyone LOVES it.

This meal for four was made with only two large boneless, skinless chicken breasts (1.5 pounds in weight). The two breasts were butterflied in half to make four pieces of parmesan chicken, and served with roasted vegetables.

This beautiful spread only took minutes to prep, and all cooked in the oven, feeding four hungry hikers – with very quick cleanup afterward. ??

I love that you can put a NICE meal on the table, sticking to low carb whole foods without much fuss. That’s why the parmesan chicken is one of my go-to recipes for a solid healthy meal!


Lynn Terry,

aka @LowCarbTraveler

P.S. I often refer people to the Atkins site for the Acceptable Foods List. The phase one list is low carb friendly and is exactly what I used to get started eating low carb. You can also check out their site to learn more about the “Hidden Sugar Effect” – foods that you think are healthy that actually turn into sugar when digested. You don’t see the sugars, but your body does – and make sure you’re avoiding foods that you may think are healthy, but aren’t actually as healthy as you think.

On Atkins, you eat the right foods, not less – which I love! You never have to go hungry on a low carb lifestyle. ?? They have a new lifestyle book out by that title: “Atkins: Eat Right, Not Less” too that I’ll be reviewing – so check back for more details!

About Lynn Terry

I love making the low carb diet EASY for people with a busy lifestyle (like me!) with my KISS / Keep It Simple method. :) About Lynn Terry: Host of the Low Carb Challenge

This has become one of our favorite chicken recipes since you posted it a month or so ago. I don’t even use all the ingredients you suggest. I just use mayonnaise, Ranch Dressing, and the grated Parmesan cheese, and the chicken turns out tender, juicy, and flavorful.

Thanks for the recipe. I will definitely try these. I have one for you try and it is good too. I take unbreaded chicken tenders, dip in beaten egg then coat in crushed pork rinds and parmesan cheese then wrap in bacon. I use an air fryer to cook. The whole family loves it.

Made this last night. Thought I had a package of chicken breast, but they were chicken tenders. It was a pain to remove the tenden, but they worked just fine. I added parsley and garlic to the mayo and I do like to add pork rinds or almond flour to the cheese.

I haven’t found the califlour broccoli rice. I like the color the broccoli adds to the dish.

I just recently found the riced broccoli & cauliflower together, I believe it was at a Kroger store. It’s prettier, but honestly it just tastes the same as plain cauliflower. ?? I like to roast veggies super crisp and add those to my cauliflower rice. That spruces it up a lot!

I’ll have to try adding crushed pork rinds or almond flour next time I make the parmesan chicken. That sounds delicious!

Hi Lynn,

Just trying this recipe tonight & I was wondering if you cover the chicken when cooking? I am thinking that you probably do, but wanted to be sure. Thanks so much for the great recipes! Years ago when I did low carb I found some small round cheesecakes that were delicious! Would love to either find them again or make them. Ever tried your hand at cheesecake? You are so good at all of the yummy dessert recipes!

Great blog post, Lynn. I liked the “Hidden Sugar Effect” video from the Atkins site as well, and I’m glad to see they are being so proactive in the fight against diabetes in young people. When we’re young, we always think we’re bulletproof (not the coffee, but invincible … hahah). It’s great that Atkins is giving them a fun opportunity to stop and think about their choices and help them be armed with the knowledge necessary to choose wisely. Type 2 diabetes (associated w/obesity) jumped 30% from 2000 to 2009 in teens under age 20, and diabetes was the seventh leading cause of death in 2015 in the U.S. Hidden carbs are everywhere. I really appreciate your blogs and groups that are helping so many people learn a better way of eating and better way of life.

Thank you Cynthia! I’m so glad you enjoyed it. ?? And yes – Atkins has TONS of great information on their website. I used the Acceptable Foods List (for phase one) when I first started, and still refer people there almost daily for food ideas.

Those are scary statistics… very sad. Hopefully we can see those numbers turn around – and fast!

Excellent recipe. The vegetables look really excellent. I have been trying to eat less carbs, but I have these cravings, especially when I exercise. Do you have any alternatives that might satisfy these cravings?

The best thing to do is get in ketosis, where you’re using healthy fats for energy instead of carbs & sugar. When you eat a ketogenic low carb diet (20 net carbs max, 70% fat minimum) – your cravings also go away (like magic!) and it’s a natural appetite suppressant as well, making it easy! ??

All material provided on this site is intended for informational purposes only and should not be used to replace professional medical advice. Please consult your physician before starting any diet or exercise program.

The Best Healthy Fast Food Options

Fast-food stores are plentiful and fast food has the reputation of being unhealthy, while an increasing number of large chains are adding more nutritious options to their menus.

Sockets that allow more customization of orders tend to have lower calorie or more feeder selections. However, there are currently healthy options on the menu of the largest fast-food chains.

In this article, we'll look at the overall calorie, fat and saturated fat content to find some of the healthiest options that seven big fast-food chains have to offer.

Note, however, that calories and fat are only two aspects of how healthy a meal is fed. If a person eats only fast food, it is not possible to get the necessary nutrients such as vitamins and fiber.

1. Subway

Sandwich with cheese and vegetables

One person can customize Subway sandwiches to choose healthy fillings.

Metro specialize in deli style sandwiches or "sub". As a person can customize every "sub", Subway can be one of the healthiest healthy fast-food chains.

Some of the best sandwich options are on the Subway's Fresh Fit menu. The 6-inch Turkey Breast sandwich with nine wheat bread contains 250 calories and 3 grams of fat, including 0.5 g of saturated fat.

A healthy vegetarian option, Veggie Delite in nine wheat bread. This "bottom" contains only 2 g calories, does not contain 2 g total fat and saturated fat. It also has one of the lowest sodium levels (salt) compared to other sandwiches.

Subway also offers salads that can be a low-calorie alternative to a sandwich. All salads include lettuce, tomatoes, spinach, onions, cucumbers, green peppers and olives.

Fast food and diabetes: Tips and options

Fast food and diabetes: Tips and options

Are you having trouble finding a fast-food option for living with diabetes and occasional treatment? We can help you.

2. Taco Bell

Taco Bell is another great fast-food chain with a variety of healthy options. The ability to personalize each order allows people to choose more vegetable-like nutrients.

According to Taco Bell's website, three-quarters of its menus are under 500 calories. Some of the lowest calorie options are the Fresco menu, which uses regular sauce and cheese instead of vegetable based salsa.

One of the healthiest options is Chicken Soft Taco. Each taco contains about 170 calories, 8 g fat, containing only 3 g of saturated fat.

Bean Burrito is a vegetarian option containing 11 g fat, 380 calories, including 4 g of saturated fat.

3. Chipotle

Vegetable burritos

Vegetarian options are lower in fat than meat options.

Chipotle is a Mexican-style chain that specializes in tacos and burritos. Similar to Subway and Taco Bell, Chipotle allows people to customize their meals to include healthy choices.

Healthy options are burritos or white rice instead of white rice. In a chicken bowl bowl containing fresh tomato salsa and brown rice, there are 415 calories, 13 g fat and 4 g saturated fat.

For a lower calorie, vegetarian option, people can choose a plate of bean curd, brown rice and a sofritas patty with lettuce. It contains 365 calories, 10 g fat and 1.5 g saturated fat. Adding sauce will increase the number of calories.

4. McDonald's

McDonald's had the reputation of being unhealthy, but they recently reaffirmed themselves to offer a variety of fresh and nutritious ingredients. Some of these changes may be cosmetics, while McDonald's has better options.

Fillet-O-Fish contains 390 calories and 4 g of saturated fat from 19 g of total fat. Bacon Ranch Grilled Chicken Salad contains only 320 calories and 6 g of saturated fat from a total of 14 g.

5. Burger King

Burger King is one of the largest burger chains in the United States, but has a limited number of healthy options. But some choices are a little healthier than others.

It contains a normal, simple hamburger, 10 g total fat, 3.5 g saturated fat, and 240 calories. Grilled Chicken Sandwich contains 470 calories, 3.5 g saturated fat and 19 g fat.

BK Veggie Burger can be a healthier option among these examples. Contains 2,5 g of saturated fat, 390 calories and 17 g of fat.

6. Wendy

Baked potato with knife, sour cream and cheese filling on plate

Baked potatoes can be a healthy fast-food option.

Wendy is another common fast-food chain that allows people to personalize their orders to make their choices healthier.

The menu of the chain is not abundant in healthy options, but some meals are able to customize to lower the calorie content.

Salads are also available, and if a person chooses some of the half-size salad choices, they can stay below 500 calories.

With a few vegetarian options at Wendy's, Sour Cream and Chive Baked Potatoes

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