Low-Carb Parmesan Chicken

I was so excited recently to discover a new ingredient called lupin which I previously used in the Anti Keto Flu Nourish Bowl.

Lupin is a flower, the fruit of which is a pod containing several seeds, and it’s these legume seeds that get dried and chopped into flakes. Lupins are the world’s richest natural source of combined protein and dietary fibre.

They clock in at an impressive 37% fibre and 40% protein. They contain a quarter of the carbs and three times the protein of quinoa – and quinoa is generally regarded as one of the most nutritious, low-GI grains available.

They’re also full of iron, high in magnesium and potassium, all of which are essential for supporting healthy bones and teeth and for protecting against fatigue. In fact, the flakes contain three times more potassium than bananas, three times more iron than kale and three times more antioxidants than berries.

And they’re low in carbs! They crumb beautifully so I couldn’t resist combining them with parmesan cheese (because everything is better with cheese) to coat chicken breasts.

Mmmmmm… Enjoy!

What Are Lupin Flakes and Lupin Flour?

Lupin flakes are made from beans and are legumes. If you can't find lupin flakes or lupin flour, try an equivalent amount of ground pork rinds or almond flour. Or if you have an extra hour, I've had best results with these keto breadcrumbs that are made from "proper" keto bread.

Before you use lupin flakes: There is conflicting information about their actual carb count (raw lupin beans vs lupin flakes) so it may be worth doing a blood glucose test to see how they affect you. Just like peanuts, lupin flakes are made from beans and are legumes. Although they are low in carbs, not everyone can tolerate legumes or may even be allergic to them. Peanut and nut allergy sufferers beware! Also make sure that you only purchase lupin flakes from a reputable source. Improper preparation of lupin beans results in toxicityTrusted sourceWikipediaWikipedia is written collaboratively by largely anonymous volunteers who write without pay.Open link from excess alkaloids that have not properly been removed by soaking. Such lupin products would taste bitter.

Step-by-step

1. Preheat oven to 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional).

   

2. Mix together lupin flakes, herbs and spices and parmesan in a large shallow bowl.

   

3. Place the mayonnaise into a second bowl and coat the chicken breasts thoroughly before rolling in the crumb mixture to coat.

4. Place chicken breasts on a lined baking tray.

   

5. Bake for 25 - 30 minutes until golden and crispy.

   

6. Store in the refrigerator, covered for up to four days, but note that the coating will go soft.

   

Recipe

Low-Carb Parmesan Chicken

★★★★☆4.3 (73 ratings)

Deliciously tender keto-friendly chicken breasts covered in grain-free Parmesan breading and baked until ...

Hands on

10m

Overall

45m

Servings

6

1.5 g

Net carbs

49.4 g

Protein

24.8 g

Fat

454

kcal

1 serving2 servings3 servings4 servings5 servings6 servings7 servings8 servings9 servings10 servings11 servings12 servings18 servings24 servings

US + metricMetricUS

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Ingredients makes 6 servings

• 4-6 chicken breasts, boneless and skinless (1 kg/ 2.2 lb)
• ¹/₂ cup + 1 tbsp paleo mayonnaise (120 g/ 4.2 oz) - you can make your own mayo
• ¹/₂ tsp sea salt
• ¹/₂ tsp garlic powder
• ¹/₂ tsp dried oregano
• ¹/₂ tsp ground black pepper
• ²/₃ cup finely grated Parmesan cheese (60 g/ 2.1 oz)
• ³/₄ cup + 1 tbsp lupin flakes (120 g/ 4.2 oz)

Instructions

1. Preheat oven to 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional).

2. Mix together lupin flakes, herbs and spices and parmesan in a large shallow bowl.

3. Place the mayonnaise into a second bowl and coat the chicken breasts thoroughly before rolling in the crumb mixture to coat.

4. Place chicken breasts on a lined baking tray.

5. Bake for 25 - 30 minutes until golden and crispy.

6. Store in the refrigerator, covered for up to four days, but note that the coating will go soft.

Nutrition per serving

Carbs 1%Protein 46%Fat 53% of calories

Net carbs

1.5 g

Total carbs

9.1 g

Fiber

7.6 g

Sugars

0.6 g

Protein

49.4 g

Fat

24.8 g

Saturated fat

5.2 g

Calories

454 kcal

Sodium

487 mg · 21.2% RDA

Magnesium

87 mg · 21.7% RDA

Potassium

771 mg · 38.6% EMR

Nutrition by ingredient

Per serving	Net carbs	Protein	Fat	kcal
Chicken, breast (without skin, raw)	0 g	37.5 g	4.4 g	200
Mayonnaise	0.1 g	0.2 g	16.6 g	148
Salt, sea salt	0 g	0 g	0 g	0
Garlic powder, spices	0.2 g	0 g	0 g	1
Oregano, dried	0 g	0 g	0 g	0
Pepper, black, spices	0.1 g	0 g	0 g	0
Parmesan cheese	0.3 g	3.6 g	2.6 g	39
Lupin flakes, dry, uncooked	0.8 g	8 g	1.3 g	64
Total	1.5 g	49.4 g	24.8 g	454

• Gluten free
• Nut free
• Nightshade free
• Pork free
• Avocado free
• Coconut free
• Fish free
• Shellfish free
• Beef free