Keto Chicken Parmesan Cups

Introduction

If you’re craving Italian comfort food but don’t want to derail your keto journey, these Keto Chicken Parmesan Cups are your new go-to solution. They pack all the beloved flavors of classic chicken parmesan—juicy chicken, rich tomato sauce, and melted cheese—into a fun, bite-sized format that’s low in carbs and high in satisfaction. These cups are ideal for meal prepping, snacking, or even impressing guests at your next gathering. Plus, they’re perfectly portioned and incredibly easy to make!

Whether you’re a seasoned keto enthusiast or just dipping your toes into low-carb living, this recipe is a delicious and practical addition to your weekly rotation. It’s family-friendly, freezer-friendly, and full of protein, making it a win on every front.

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Why You’ll Love This Recipe

These chicken parmesan cups are:

• Keto-friendly: With just a few net carbs per serving, they fit perfectly into your daily macros.
• Packed with flavor: Juicy chicken, garlicky tomato sauce, and melted mozzarella create that irresistible Italian flavor.
• Quick and easy: Minimal prep and no fancy techniques required—great for busy weeknights.
• Customizable: Add herbs, swap sauces, or play with cheese to make it your own.
• Perfectly portioned: Great for portion control or packing into lunchboxes.

Whether you serve them with a side salad or just eat them straight out of the muffin tin (no judgment here), these little cups hit the spot every time.

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My Personal Experience

The first time I made these, I wasn’t sure what to expect. I had leftover ground chicken and was craving something cheesy and comforting. I threw the ingredients together and popped them in the oven—and wow. The aroma filled the kitchen with that unmistakable Italian restaurant vibe, and the final result? Cheesy, savory, juicy perfection.

They’ve since become a staple in my meal prep routine. I love grabbing one or two as a midday snack, and they reheat beautifully, too. The best part? Even non-keto friends and family rave about them.

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Required Equipment

🧁 Muffin Tin

This is essential to shape the chicken mixture into cups. A non-stick muffin tin works best for easy release and minimal cleanup.

🥄 Mixing Bowls

You’ll need one bowl for mixing the chicken mixture and another for prepping the toppings. Medium-sized bowls work well.

🥄 Measuring Spoons and Cups

Accurate measurements help keep your macros in check, especially when counting net carbs or cheese.

🧄 Garlic Press or Grater

If you’re using fresh garlic, a press or fine grater makes it quick and easy to incorporate that delicious flavor.

🧤 Silicone Spatula or Spoon

Great for mixing and transferring the chicken mixture into the muffin tin without sticking.

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Ingredients & Substitutions

• 1 lb ground chicken
  The base of the cups—lean, high in protein, and absorbs flavor beautifully. You can substitute with ground turkey or even shredded rotisserie chicken.
• 1/2 cup grated Parmesan cheese
  Adds salty richness and helps bind the cups. You can use Pecorino Romano for a sharper flavor.
• 1/2 cup shredded mozzarella cheese
  Brings that gooey, melty goodness. Try provolone or Monterey Jack as alternatives.
• 1/3 cup low-carb marinara sauce
  Look for a sugar-free option. Rao’s or homemade keto marinara is perfect. Tomato paste diluted with herbs and olive oil works in a pinch.
• 1 large egg
  Acts as a binder to help the cups hold their shape. If avoiding eggs, a tablespoon of flaxseed meal mixed with 3 tbsp water can substitute (though texture changes slightly).
• 1 tsp Italian seasoning
  Adds that classic herby profile. You can mix oregano, basil, and thyme if you don’t have a premade blend.
• 1/2 tsp garlic powder
  For extra depth of flavor—fresh minced garlic can be used instead (1 clove = 1/4 tsp powder).
• Salt and pepper to taste
  Adjust based on your marinara’s saltiness.

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How to Make Keto Chicken Parmesan Cups

1. Preheat oven to 375°F (190°C).
   Lightly grease your muffin tin or use silicone liners for easier cleanup.
2. Mix the chicken base.
   In a large bowl, combine ground chicken, Parmesan, 1/4 cup mozzarella, egg, Italian seasoning, garlic powder, salt, and pepper. Mix until well combined.
3. Form the cups.
   Divide the mixture evenly between 10–12 muffin cups. Press down in the center of each portion to form a shallow cup shape.
4. Bake the cups.
   Bake for 18–20 minutes until the chicken is fully cooked and slightly golden at the edges.
5. Add sauce and cheese.
   Spoon 1 tsp of marinara sauce onto each cooked chicken cup, then top with the remaining mozzarella.
6. Broil for melt and crisp.
   Place back in the oven on broil (high) for 1–2 minutes, or until the cheese is bubbly and golden brown.
7. Cool and serve.
   Let them cool for 5 minutes before removing. Garnish with fresh basil or a sprinkle of extra Parmesan if desired.

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Tips for This Recipe

• Use a cookie scoop for even portioning of the chicken mixture.
• Don’t overbake the cups initially—they’ll dry out. Look for the edges turning golden.
• Drain excess liquid if your chicken is very moist.
• Freeze in batches for a quick grab-and-go keto snack later.
• Make mini versions using a mini muffin tin for party bites!

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Optional Additions

• Chopped fresh basil – adds freshness and a pop of color.
• Red pepper flakes – for a little heat.
• Crushed pork rinds – mixed into the chicken base for extra texture.
• Olives or chopped sun-dried tomatoes – for a Mediterranean twist (watch carb count).

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Serving Ideas

• Serve with a side of zucchini noodles or shirataki pasta for a full Italian-inspired meal.
• Add a green salad with olive oil and lemon for a refreshing balance.
• Enjoy solo as a protein-rich snack or appetizer for guests.

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Storage Recommendations

• Refrigerator: Store in an airtight container for up to 4 days.
• Freezer: Freeze in a single layer, then transfer to a zip-top bag. Keeps well for up to 2 months.
• Reheat: Microwave for 30–45 seconds or bake at 350°F (175°C) for 10 minutes until warmed through.

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Frequently Asked Questions

Can I use ground beef instead of chicken?
Yes, but it will change the flavor and fat content. Ground turkey is a closer match.

Can I make these dairy-free?
You can use dairy-free cheese substitutes, but texture and melt may vary.

Can I prep these in advance?
Absolutely! Prep and bake, then store for reheating as needed.

Are these good for meal prep?
Yes, they’re one of the best make-ahead keto lunches or snacks.

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Nutritional Breakdown (Per Serving)

Based on 12 cups

• Calories: 130
• Total Carbs: 2.4g
• Net Carbs: 1.8g
• Protein: 14g
• Fat: 7g
• Fiber: 0.6g

I’m so excited to hear how this recipe turned out for you! 😊 Don’t forget to follow us on Instagram and Facebook for daily keto inspiration, tasty recipes, and all the support you need to crush your goals. Want to make keto cooking even easier? Get a Keto Instant Pot Recipes Book filled with quick, delicious, and low-carb meals—perfect for busy days! Grab your copy today! 🚀