Diced chicken, cauliflower rice, marinara sauce, cream cheese, mozzarella, and Parmesan go into this keto chicken Parmesan casserole. It cooks entirely in one cast iron skillet and goes under the broiler for 1 to 2 minutes at the end. Prep and cook together take 30 minutes and it makes 6 servings.
Cauliflower rice stands in for pasta here, which is what keeps the net carbs at 7 grams per serving without losing the Parmesan and marinara flavors of the original dish. The cream cheese turns into a rich sauce base, and a low-sugar marinara is the key to keeping the carb count where it needs to be — most jarred brands add sugar.
Cream cheese goes into the skillet before the marinara, not after. Tomato acidity in the pan while the cream cheese tries to melt prevents it from blending smoothly and leaves lumps. Melting the cream cheese into the warm cauliflower first creates a smooth base before the marinara is stirred in.
Keto Chicken Parmesan Casserole Recipe
Course: DinnerCuisine: AmericanDifficulty: Easy6
servings10
20
minutes411
kcalThe whole dish cooks in one skillet and goes straight from the stovetop under the broiler, which means no extra dishes and no transfer step. Ten ingredients, one cast iron skillet, 30 minutes, serves 6.
Ingredients
1 tablespoon olive oil
4 cups cooked chicken, diced
1½ cups marinara sauce (low-sugar; Rao’s Homemade recommended)
2 cups cauliflower rice (fresh or frozen)
1 cup shredded mozzarella cheese (not pre-shredded), or more to taste
½ cup shredded Parmesan cheese, plus extra for garnish
4 oz cream cheese
1 teaspoon garlic salt
½ teaspoon ground black pepper
½ teaspoon Italian seasoning
Garnish: fresh basil
Directions
- Heat the olive oil in a cast iron skillet over medium heat. Add the cauliflower rice and sauté until cooked through and all visible moisture has evaporated, about 5 to 7 minutes.
- Reduce the heat to medium-low. Add the cream cheese, garlic salt, black pepper, and Italian seasoning. Stir until the cream cheese is fully melted and the mixture is smooth.
- Stir in the marinara sauce and diced chicken. Simmer for 3 to 5 minutes until everything is heated through and well combined.
- Scatter the mozzarella and Parmesan evenly over the top. Place the skillet under the broiler for 1 to 2 minutes until the cheese is melted and lightly golden.
- Garnish with fresh basil and extra Parmesan. Serve warm directly from the skillet.
FAQs
Why use cauliflower rice instead of regular rice or pasta?
Cauliflower rice keeps the net carb count at 7 grams per serving, while regular pasta or rice would push that number well above keto limits. It also absorbs the marinara and cream cheese sauce in a similar way to rice, giving each bite a saucy, well-coated texture. If you are not following keto, cooked penne or white rice works as a straight swap.
Can I use frozen cauliflower rice?
Yes, but frozen cauliflower rice holds more water than fresh and needs extra time in the skillet to drive off that moisture. Cook it until all visible liquid has evaporated before adding the cream cheese. Skipping this step leaves water in the pan that thins the sauce and prevents the cream cheese from melting smoothly.
Does the marinara sauce have to be low-carb?
Most jarred marinara sauces add sugar, which raises the carb count and takes the dish out of keto range. Rao’s Homemade is the standard choice because it contains no added sugar and stays under 4 grams of carbs per half cup. Check the label on any other brand before using, since added sugar often appears early in the ingredient list.
What if I don’t have a cast iron skillet?
A regular oven-safe skillet works fine. The cast iron is called for because it goes directly from stovetop to broiler with no transfer step. If your skillet is not broiler-safe, spoon the finished casserole into a baking dish and broil the cheese in that for 1 to 2 minutes.
What pairs well at a low-carb dinner table?
Something with a vegetable-forward flavor keeps the spread interesting alongside a tomato and cream-based casserole. A chicken zucchini casserole uses zucchini and cheddar as its base, which contrasts the marinara and mozzarella here without repeating it. Both stay low-carb and bake at similar temperatures.
Is there another easy low-carb chicken bake for the same week?
If you want variety without going back to pasta or rice, a different cream-based bake works well as a rotation. A cracked chicken casserole uses shredded chicken, bacon, and ranch seasoning with no carb-heavy base, giving you a completely different flavor from this marinara version. The two make a straightforward low-carb weeknight rotation.