Before jumping to the recipe, don't miss the HELPFUL RECIPE TIPS in the post! I hope you'll find them useful and will love this fantastic recipe.
Easy Keto Mozzarella Chicken Recipe
How can something so easy be so delectable?
Maybe it’s because it is so simple. These are basic ingredients and spices that Italians have been putting together for hundreds of years.
You can make this dinner recipe in less than 30 minutes, it is low carb, Keto friendly, and your whole family will love it – even the sugar burners.
Or, if you need to impress a date, it will work for that too. I would pair it with a light Chianti or Sangiovese.
Remember sharing is caring, if you like this recipe please pin or share it.
Gather your Ingredients
I know this looks like a bunch of ingredients, but two of them are salt and pepper and the rest of them are pretty regular stuff that you probably have in your kitchen already.
If you have seen any of our other recipe posts, you might have noticed that we are big on gathering our ingredients before you turn on the stove.
Maybe it’s just me, but it seems like if I don’t set stuff out in order, something will be forgotten. Then I will have a little temper tantrum and Brenna and Ada will laugh and point.
About Frying Pans
This recipe calls for an “oven safe” frying pan because you have to be able to take it from the stove top and put it in the oven.
If you have a stainless steel frying pan with an all metal handle, that will work fine.
What I use is a cast iron frying pan like this that I have had for over twenty years.
I recommend iron frying pans for a couple reasons.
First because they are so heavy, once they get hot they stay at a constant temp.
And second, if you clean correctly (no soap) and keep them seasoned they are absolutely the best non-stick frying surface.
A word about Parmesan
This is a little trick that I learned from Brenna.
If you are going to put Parmesan in your sauce you should use that powdery grated kind that comes in a jar that you can shake on your spaghetti. It makes the sauce creamy and delicious.
Plus it brings back fond memories of my youth when I thought that was the only kind of Parmesan there was.
But once I discovered real fresh Parmesan, that’s all I ever sprinkle on top of my Italian food.
We still buy both fresh and grated because the grated stuff from the jar is better to put in the sauce. It is a little saltier and dryer so it adds all of the flavor without making the cheese strings when your trying to eat it.
There are a lot of varieties of canned tomato sauce, and canned tomatoes, and most of them have about 3.5 net carbs per quarter cup.
What tomato sauce should contain is pureed tomatoes and maybe some salt and spices.
There are tomatoes with herbs, or Italian seasoning, or Mexican seasoning, and all of that is fine.
But there are some that are called “tomato sauce” which are actually pasta sauces, and they can have a bunch of added sugar.
You have to be careful because most of them have added sugar, and sometimes it is a lot of added sugar.
So read the labels and make sure there is more salt than added sugar.
We actually used to buy “Organic tomato sauce” from Costco by the case and never thought to check the label until waaaay into our Keto Adventure.
I realize now that it was a mistake but I really thought it was just tomatoes…it didn’t taste sweet.
A couple of tricks with the dried spices
If you’re a real foodie, you know that fresh spices are better. I love fresh herbs from the garden and I wish our growing season was longer.
But for most of the year, I don’t have time to choose fresh herbs from the store everyday, and I would be willing to bet that most of you don’t either. (We wont even go into the cost here).
We usually have onions around and that’s what I usually use.
But you can use a tablespoon of dried minced onion (not onion powder, that is different) in place of a small fresh onion.
With dried minced garlic, 1/4 of a teaspoon equals one clove.
Dried spices are not as fragrant as the fresh version so they will require that you allow them to simmer a little longer to get the full flavor.
Also,, take care with the brand of Italian Seasoning that you are using. They vary widely in terms of carbohydrates and the stuff with a bunch of added onion and garlic contain a lot of carbs per serving.
I recommend this one if you are doing strict Keto.
Sugar in Marinara Sauce.
Sugar is a flavor enhancer, and there are lots of marinara sauce recipes that include a tablespoon or so of sugar.
What sugar does in a marinara sauce is help to balance the acidity and sweetness.
If you would like a little sweeter sauce but don’t want to add the carbs (48 carbs in a tbsp. of sugar) Erythritol will work just fine.
Add granulated erythritol just as you would sugar at the beginning of the simmering.
Erythritol counts as zero calories and zero net carbs.
If you want to use store bought sauce…
You can use sugar free marinara sauce in a jar if you can find it at your local store.
You would still need to spice the chicken and fry it in the olive oil until it is cooked completely.
Then add the sauce from a jar. For maximum deliciousness I recommend you still add the 1/4 cup of grated Parmesan and maybe a dash of red wine vinegar.
Stir it, simmer it, put the chicken back in, top it with mozzarella and broil.
There are some very good Keto friendly Marinara sauces in jars.
If you are going to use sauce from a jar you need to be careful because many of them have quite a bit of added sugar.
Look for the ones with no sugar added and check the label for the net carbs.
How to make Zoodles
This delicious easy mozzarella chicken is proudly perched on a bed of zoodles in the photos.
You can choose whatever you like to serve this chicken with.
But zoodles are a great accompaniment, look fabulous on the plate and are easy to make.
I am not going to tell you that you’ll never miss pasta again. But zoodles are a tasty, Keto friendly substitute that holds the sauce and you can make them in 3-4 minutes – which is less time than it takes to boil pasta.
Here’s what you do. You get your spiralizer and spiral cut zucchini.
You can then have your zoodles just like that – raw. Or fry them for 1-2 minutes with some olive oil and salt.
One medium zucchini makes a serving.
There are 33 calories, 4 net carbs, 2 grams of fiber, 2.4 grams of protein in one medium zucchini. And if you fry it with a half a tablespoon of olive oil you can add 60 calories and 6 grams of fat.
Red Pepper Flakes
Sprinkle some red pepper flakes on top to add spice if you like them. Even if you added it in the recipe while you were cooking, this adds a little spice and a seedy type texture. I like it.
If the Zoodles have too many carbs for you to stay within your macros, try it on a bed of shredded lettuce.
And now here’s the recipe for Keto Mozzarella Chicken…
Easy Keto Mozzarella Chicken
- 1.25 lbs. chicken boneless skinless chicken breasts or thighs 4-5 oz. pieces
- 1 tbsp. Italian seasoning
- 1 tsp paprika
- 1/2 tsp onion powder
- Salt and pepper to taste
- 3 tbsp. olive oil
- 1/2 onion chopped
- 2 tsp dried garlic or 4 cloves garlic, minced
- 1/4 cup sundried tomatoes
- 8 oz. crushed tomatoes OR tomato sauce
- 1 tbsp. tomato paste
- 1/4 cup grated Parmesan
- Pinch crushed red pepper flakes if you would like it spicy
- 1/2 cup shredded mozzarella
- 1/4 cup parsley, fresh, chopped * optional for garnish
- Put the rack in the middle of the oven.
- Chop onions (and garlic if you’re using fresh)
- Season chicken with 1 tsp of the Italian seasoning, paprika, onion powder, salt and pepper.
- Heat 3 tbsp olive oil in an oven safe frying pan (cast iron is what I usover medium heat. add the chicken and Fry the until is cooked through and browned one both side 5 to 7 minutes per side. Remove chicken to a plate; and set aside.
- In the same pan, fry the chopped onion for about 3-4 minutes. Stir, and scrap any browned bits form the bottom of the pan. Then add chopped garlic (if using fresand cook for another minute or so.
- Add the dried garlic (if using), sundried tomatoes, crushed tomatoes, tomato paste, grated parmesan, and 2 tsp Italian seasoning. And don’t forget the red pepper if you want it spicy. Stir until thoroughly mixed.
- Heat until simmering and then simmer, stirring occasionally, for about 4 minutes until it thickens a bit.
- Turn oven on to broil.
- Add the chicken back to the pan with the sauce.
- Top each piece of chicken with 2 tbsp of shredded mozzarella.
- Put in the oven and broil 1 to 2 minutes, or until the cheese in browned and bubbling.
- Garnish with chopped fresh parsley and serve.
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We take your health seriously here at castleinthemountains and do the best we can with nutrition information. We obtain all information from the USDA Food Composition Database and occasionally straight from the nutritional label.
Please note that when cooking with pre-made seasonings and sauces that the nutrition info can vary widely by brand. Check your labels to ensure that you are not accidentally using brands that contain bunch of added sugar, onion and garlic.
Please always feel free to do your own macro calculations if anything looks off on our website or ANY website.
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