Living as a missionary in the Dominican Republic, I’ve learned to get creative in the kitchen—especially when ingredient shortages mean you can’t just “run to the store” for what you need. With type 2 diabetes, I’ve also had to find ways to keep favorite comfort foods on the table without the carbs that send my blood sugar on a roller coaster. This keto chicken parmesan casserole has become one of my go-to dinners. It’s hearty enough to fill up my teenage boys, quick enough for busy ministry nights, and forgiving enough to handle my occasional swap-outs when I can’t find exactly what the recipe calls for. The flavors are all there—tender chicken, rich marinara, and a melty cheese topping—without the carb overload of pasta.
Imagine tender chicken coated in a flavorful crust, smothered in rich marinara sauce, and topped with gooey cheese. This keto-friendly version is not only hearty but also packed with protein, making it a fantastic option for a family dinner or a meal prep staple.
A Low-Carb Delight
This keto chicken parmesan casserole is a comforting dish that features juicy chicken breasts, savory marinara sauce, and a melty cheese topping.
The taste balances savory and cheesy flavors, creating a warming meal that feels indulgent without the excess carbs.
It’s an excellent choice for anyone following a keto diet who still wants to enjoy the classic flavors of chicken parmesan.
Key Ingredients
For this casserole, shredded chicken takes center stage, offering a source of protein that aligns perfectly with keto dietary needs.
Add to that a rich marinara sauce—preferably sugar-free—and the result is a layered dish that marries flavor and nutrition beautifully.
A generous sprinkle of both mozzarella and Parmesan cheese ensures that each bite is filled with gooey goodness, making it hard to resist!
Here in the DR, finding sugar-free marinara can be tricky. I’ve learned to make my own from scratch with fresh tomatoes, oregano from our garden, and a little patience. The flavor is worth the effort.
Preparation Process
Preparing this dish is straightforward, beginning with preheating the oven to 375°F (190°C). This ensures that it bakes evenly.
Combining the shredded chicken with seasonings in a large bowl sets the foundation for flavor. Layering the ingredients in a greased casserole dish allows the flavors to meld beautifully in the oven.
Don’t forget the final layer of cheese before baking to achieve that coveted bubbly, golden crust!
When I first moved here, I underestimated how differently cheese melts at sea level. I had to learn to crank up the oven for those last few minutes to get that beautiful bubbly crust.
Serving Suggestions
This casserole is perfect for a family dinner or meal prep, as it serves up beautifully. Slice it into portions that are easy to serve.
Once, I made this casserole on a Wednesday night before Bible study, thinking it would last us two days. The pan was scraped clean before we even left the house—apparently my “serving size” estimations didn’t account for teenage appetites.
Garnishing with fresh basil adds a touch of color and freshness, enhancing both presentation and taste.
Pair it with a crisp green salad or steamed vegetables for a complete meal that adheres to keto principles.
We often pair it with simple sautéed green beans from the local market. They’re fresh-picked that morning and still have that snap when you bite into them.
Nutrition Facts
Each serving of this keto chicken parmesan casserole packs in about 350 calories, making it a hearty yet low-carb option.
With 30 grams of protein and only 6 grams of carbohydrates, it fits neatly into a ketogenic lifestyle while satisfying cravings for comfort food.
Being mindful of portion sizes can help maintain these nutritional benefits, ensuring that this dish remains a staple in your meal rotation.
A Cozy Dinner Setting
Imagine serving this warm casserole on a rustic table, the aroma wafting through the air, inviting everyone to gather around.
The melted cheese bubbling enticingly on top, coupled with the rich marinara sauce, creates a scene that is as inviting as it is delicious.
A serving spoon rests beside the casserole, ready to dish out generous portions, making it an ideal dish for sharing with family and friends.
One of my favorite memories was serving this casserole to a visiting mission team. By the end of dinner, they were all asking for the recipe, and I had to email it out before they left the island.
A Low-Carb Delight
This keto chicken parmesan casserole is a comforting dish that features juicy chicken breasts, savory marinara sauce, and a melty cheese topping. The taste is a delightful balance of savory and cheesy, creating a warming and satisfying meal that feels indulgent without the excess carbs.
Ingredients
- 4 large chicken breasts, cooked and shredded
- 2 cups marinara sauce (sugar-free if preferred)
- 2 cups shredded mozzarella cheese
- 1/2 cup grated Parmesan cheese
- 1 teaspoon Italian seasoning
- 1 teaspoon garlic powder
- Salt and pepper to taste
- Fresh basil for garnish (optional)
Instructions
- Preheat the Oven: Preheat your oven to 375°F (190°C).
- Prepare the Chicken: In a large bowl, combine the shredded chicken, Italian seasoning, garlic powder, salt, and pepper. Mix until well combined.
- Layer the Ingredients: In a greased casserole dish, spread half of the marinara sauce on the bottom. Layer the seasoned chicken on top, then pour the remaining marinara sauce over the chicken.
- Add Cheese: Sprinkle the shredded mozzarella and grated Parmesan cheese evenly over the top of the casserole.
- Bake: Cover the dish with aluminum foil and bake for 25 minutes. Remove the foil and bake for an additional 10-15 minutes, or until the cheese is bubbly and golden.
- Garnish and Serve: Once baked, let it cool for a few minutes. Garnish with fresh basil if desired, then slice and serve hot.
Cook and Prep Times
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Total Time: 55 minutes
Pro Tips
- Use freshly grated mozzarella and Parmesan for better melting and flavor.
- If using store-bought marinara, check labels for added sugar to keep it keto-friendly.
- Bake uncovered for the last 10 minutes to get a golden-brown cheese topping.
- Let the casserole rest for at least 5 minutes before cutting to keep the layers intact.
- For extra flavor, stir some chopped fresh basil or parsley into the chicken mixture before layering.
Ingredient Substitutions
- Chicken: Swap shredded turkey for chicken if that’s what you have on hand.
- Marinara Sauce: Use homemade tomato sauce seasoned with Italian herbs if sugar-free marinara isn’t available.
- Mozzarella Cheese: Try provolone for a slightly sharper flavor.
- Parmesan Cheese: Asiago works well if Parmesan is unavailable.
Tip from Grammie Shirley
If you have leftover casserole, portion it into individual containers before refrigerating. This makes it easy to reheat just the amount you need without drying out the rest.
Q&A
Q: Can I make this casserole ahead of time?
A: Yes. Assemble it up to a day ahead, cover tightly, and refrigerate. Bake as directed, adding 5–10 extra minutes if it’s cold from the fridge.
Q: Can I freeze keto chicken parmesan casserole?
A: Absolutely. Cool it completely, wrap in foil, and store in a freezer-safe bag for up to 3 months. Thaw in the fridge before reheating.
Q: How can I make the top extra crispy?
A: Sprinkle a mix of Parmesan and almond flour over the cheese before baking for a golden, slightly crunchy crust.
Q: Can I use raw chicken instead of cooked?
A: You can, but you’ll need to adjust the baking time to ensure the chicken cooks through—typically 35–40 minutes covered before adding the cheese.
Q: Is there a dairy-free option?
A: Use dairy-free cheese alternatives and a drizzle of olive oil on top for moisture.
Nutrition & Serving Info
Estimated per serving (serves 6):
Calories: 350 kcal
Fat: 22 g
Protein: 30 g
Carbohydrates: 6 g
Note: Values are approximate and can vary based on ingredient brands.
Cooking in the Dominican Republic has taught me to value flexibility, creativity, and flavor above all else. This keto chicken parmesan casserole checks all those boxes—it’s adaptable, crowd-pleasing, and fits my health goals. Whether you’re feeding a big family, hosting friends, or just wanting a weeknight dinner you’ll actually look forward to, this dish is a keeper. I hope it brings as much joy to your table as it does to ours.
Hi, I’m Jason—a dad, home cook, and type 2 diabetic living overseas. I created Clean Eats Hub to help people discover simple, delicious, and health-forward meals that support their personal wellness goals. Whether you’re managing blood sugar, pursuing weight loss, or just trying to eat cleaner, I believe healthy food should never feel like a compromise. Here you’ll find real recipes that work for real life—family-tested, flavor-packed, and always nourishing.