Go Back

Keto Chicken Parmesan Casserole Meal Prep - Easy, Cheesy, and Low-Carb

Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • 2 pounds boneless, skinless chicken breasts, cut into bite-size cubes (or shredded rotisserie chicken)
  • 2 cups sugar-free marinara sauce (check labels; look for 3–5g net carbs per serving)
  • 1 cup ricotta cheese (or cottage cheese for higher protein)
  • 1 1/2 cups shredded mozzarella cheese
  • 1/2 cup grated Parmesan cheese
  • 2 tablespoons olive oil (if cooking raw chicken)
  • 2–3 cloves garlic, minced
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon red pepper flakes (optional)
  • Salt and black pepper, to taste
  • Fresh basil or parsley, chopped (for garnish)
  • Optional add-ins: 2 cups chopped spinach, 1 small zucchini (thinly sliced and patted dry), or 1 cup sautéed mushrooms

Method
 

  1. Prep the oven and dish: Preheat your oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish.
  2. Cook the chicken (if not using rotisserie): Heat olive oil in a skillet over medium-high heat. Season chicken cubes with salt, pepper, and half the Italian seasoning. Sear for 5–7 minutes until just cooked through. Set aside. If using rotisserie, skip this step and shred the meat.
  3. Flavor boost: In the same pan, add garlic and cook for 30 seconds until fragrant. Stir in marinara sauce, remaining Italian seasoning, and red pepper flakes. Taste and adjust salt and pepper.
  4. Mix the cheeses: In a bowl, combine ricotta and half of the Parmesan. Season lightly with salt and pepper.
  5. Assemble the casserole: Spread a thin layer of marinara on the bottom of the baking dish. Add the chicken in an even layer. Dollop the ricotta mixture over the chicken. Pour the remaining marinara over the top and spread evenly.
  6. Top with cheese: Sprinkle mozzarella over the sauce, then the remaining Parmesan.
  7. Add optional veggies: If using spinach, fold it into the marinara before assembling. For zucchini or mushrooms, make sure they’re well-drained to avoid extra moisture.
  8. Bake: Cover with foil and bake for 15 minutes. Remove foil and bake another 10–15 minutes, until the cheese is melted and bubbling with a lightly golden top.
  9. Rest and garnish: Let the casserole rest for 10 minutes to set. Garnish with chopped basil or parsley.
  10. Portion for meal prep: Divide into 4–6 servings and transfer to airtight containers.