Low Carb Frango Empanado (Breaded Chicken)

Indulge in the crispy, golden perfection of Low Carb Frango Empanado (Breaded Chicken), a protein-packed spin on the classic Brazilian dish that fits seamlessly into a keto or low-carb lifestyle. This recipe swaps traditional breadcrumbs for a flavorful blend of almond flour and grated Parmesan cheese, seasoned with garlic, paprika, and onion powder for a mouthwatering crust. Baked to perfection with a light drizzle of olive oil, the chicken remains tender and juicy on the inside while achieving a crave-worthy crunch on the outside. Ready in just 45 minutes, this easy and guilt-free meal pairs beautifully with steamed vegetables or a crisp side salad, making it a versatile option for busy weeknights or meal prepping. Perfect for those seeking a gluten-free, low-carb dinner idea that doesn’t compromise on flavor!

Nutriscore Rating: 70/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces chicken breasts
• 1 cup almond flour
• 0.5 cup Parmesan cheese, grated
• 2 pieces large eggs
• 2 tablespoons unsweetened almond milk
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon paprika
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons olive oil

Directions

Step 1

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly grease with 1 tablespoon of olive oil.

Step 2

Prepare the chicken breasts by pounding them gently to an even thickness or cut them in half horizontally for thinner pieces.

Step 3

In a shallow bowl, combine almond flour, grated Parmesan cheese, garlic powder, onion powder, paprika, salt, and black pepper. Mix well to combine.

Step 4

In another bowl, whisk together the eggs and unsweetened almond milk until well blended.

Step 5

Dip each chicken piece into the egg mixture, ensuring it is fully coated, allowing any excess to drip off.

Step 6

Transfer the chicken to the almond flour mixture, pressing lightly to ensure the mixture adheres well to both sides of the chicken.

Step 7

Place the coated chicken pieces onto the prepared baking sheet. Drizzle or brush the remaining tablespoon of olive oil evenly over the top of the chicken to help develop a golden crust.

Step 8

Bake in the preheated oven for 20-25 minutes, or until the chicken is cooked through and the breading is golden brown and crisp.

Step 9

Check for doneness by ensuring the internal temperature reaches 165°F (74°C) using a meat thermometer.

Step 10

Serve immediately with your choice of low-carb side dishes, such as steamed vegetables or a fresh green salad.

Nutrition Facts

Serving size	(1002.5g)

Amount per serving	% Daily Value*
Calories	2269.0

Total Fat 123.6g	0%
Saturated Fat 25.7g	0%
Polyunsaturated Fat 2.7g
Cholesterol 984.0mg	0%
Sodium 2532.6mg	0%
Total Carbohydrate 28.8g	0%
Dietary Fiber 12.0g	0%
Total Sugars 3.7g
Protein 263.6g	0%

Vitamin D 91.0IU	0%
Calcium 843.3mg	0%
Iron 11.5mg	0%
Potassium 264.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 48.7%

Protein: 46.2%

Carbs: 5.0%