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Keto Chicken Parmesan Casserole

Emily Carter
A rich and cheesy vegan twist on the Italian classic, made keto with cauliflower rice and dairy-free cheese. No regrets, just flavor.
Print Recipe
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 4 servings
Calories 290 kcal

Ingredients
  

  • 2 cups vegan chicken store-bought or homemade
  • 2 cups cauliflower rice lightly steamed
  • 1 cup sugar-free marinara sauce
  • ¾ cup vegan mozzarella shreds
  • 2 tbsp nutritional yeast
  • 1 tbsp olive oil
  • ½ tsp garlic powder
  • ½ tsp Italian seasoning
  • Salt and pepper to taste
  • 2 tbsp almond flour for that faux-breading magic
  • Fresh basil for garnish optional, but très chic

Instructions
 

  • Preheat oven to 375°F and lightly grease your casserole dish (or not, if you like scraping).
  • Sauté cauliflower rice in olive oil for 3–4 minutes until it stops pretending to be bland.
  • Add garlic powder, Italian seasoning, salt, and pepper to the cauliflower rice. Set aside like the boss you are.
  • Mix vegan chicken and marinara sauce in a bowl until everyone’s well-coated and happy.
  • Layer cauliflower rice at the bottom of your casserole dish like a supportive friend.
  • Spread the marinara-chicken mixture over the cauliflower like your ex spread drama — generously.
  • Sprinkle almond flour and nutritional yeast across the top. Follow with vegan mozzarella.
  • Bake uncovered for 25 minutes or until cheese is bubbly and golden like your summer tan dreams.
  • Garnish with basil if you're feeling extra.
  • Serve hot, store leftovers in the fridge, and rehearse your “Oh, it was nothing” face.

Notes

🔍 Nutritional Values (Per Serving)

  • Calories: 290
  • Total Fat: 18g
  • Saturated Fat: 3g
  • Carbohydrates: 9g
  • Fiber: 4g
  • Protein: 15g

💊 Vitamins & Minerals (Per Serving)

  • Calcium: 20%
  • Iron: 18%
  • Vitamin C: 25%
  • Magnesium: 10%
  • Vitamin A: 15%

💡 Additional Tips to Enhance Flavor

  • Add red pepper flakes for a spicy plot twist.
  • Swap marinara with roasted red pepper sauce for a sassier version.
  • Top with crushed keto crackers if you’re into crunchy drama.
  • Use smoked paprika for that mysterious, "I know what I’m doing" vibe.
  • Pair with a side salad, or just wine — we don’t judge.