This is one true schnitzel. If you don’t know what schnitzel is, it is a thinly slice of meat that is breaded and fried. Schnitzel originated in Europe, more specifically German. You achieve this very thin slice of meat by pounding it with a meat tenderizer. It is then served with a mayonnaise base, and lemon slices.
I have paired all of this with some fresh green beans and capers. The breading is outstanding on this, all the while still being keto friendly of course!
Yields 4 servings of Keto Schnitzel with Green Beans
The Preparation
Seasoned Chicken:
- 1 large egg
- 3/4 cup parmesan cheese, shredded
- 1/4 cup almond flour
- salt and pepper, to taste
- 2 teaspoons dried thyme
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 2 ounces butter
- 24 ounces boneless, skinless chicken breast, thinly sliced + pounded
For Serving:
- 1 tablespoon dijon mustard
- 3/4 cup mayonnaise
- 14 ounces green beans
- 1 medium lemon
- 1 tablespoon capers
The Execution
1. Measure out and prepare the ingredients.
2. In a bowl, mix up the eggs with a fork. On a plate, add the seasonings of parmesan cheese, almond flour, salt, pepper, thyme, onion powder, and garlic powder.
3. Grab the thinly sliced + pounded chicken breasts, dip them in the egg batter on both sides then into the seasonings on both sides.
4. Add butter to a frying pan over medium heat.
5. Add in the seasoned chicken, letting it cook for about 5-6 minutes on each side or until golden brown. Remove from the pan and set aside.
6. Add the green beans to the same pan. Let these sautee for 5 about minutes.
7. In a bowl, combine the dijon mustard and the mayonnaise. Stir to combine well.
8. Serve the seasoned chicken with the green beans, mayonnaise mixture, capers, and lemon wedges. Enjoy!
This makes a total of 4 servings of Keto Schnitzel with Green Beans. Each serving comes out to be 854 calories, 59.2g fats, 8.9g net carbs, and 66.2g protein.
| NUTRITION | CALORIES | FAT | CARBS | FIBER | NET CARBS | PROTEIN |
| 1 large egg | 79 | 5.2 | 0.4 | 0 | 0.4 | 6.9 |
| 3/4 cup parmesan cheese | 323 | 21.5 | 3.1 | 0 | 3.1 | 28.9 |
| 1/4 cup almond flour | 162 | 14 | 6.2 | 3.6 | 2.5 | 5.9 |
| — salt and pepper | 0 | 0 | 0 | 0 | 0 | 0 |
| 2 teaspoon dried thyme | 7 | 0.2 | 1.5 | 0.9 | 0.6 | 0.2 |
| 1 teaspoon onion powder | 8 | 0 | 1.9 | 0.4 | 1.5 | 0.2 |
| 1 teaspoon garlic powder | 10 | 0 | 2.3 | 0.3 | 2 | 0.5 |
| 2 ounce butter | 407 | 46 | 0 | 0 | 0 | 0.5 |
| 24 ounce boneless, skinless chicken breast | 1123 | 24.5 | 0 | 0 | 0 | 210.9 |
| 1 tablespoon dijon mustard | 9 | 0.5 | 0.9 | 0.6 | 0.3 | 0.6 |
| 3/4 cup mayonnaise | 1122 | 123.5 | 0.9 | 0 | 0.9 | 1.6 |
| 14 ounce green beans | 139 | 1.1 | 31.3 | 12.7 | 18.6 | 7.5 |
| 1 medium lemon | 24 | 0.3 | 7.8 | 2.4 | 5.5 | 0.9 |
| 1 tablespoon capers | 2 | 0.1 | 0.4 | 0.3 | 0.2 | 0.2 |
| Totals | 3415 | 236.8 | 56.7 | 21.1 | 35.6 | 264.8 |
| Per Serving (/4) | 854 | 59.2 | 14.2 | 5.3 | 8.9 | 66.2 |
Keto Schnitzel with Green Beans
Ingredients
Seasoned Chicken
- 1 large egg
- ¾ cup parmesan cheese shredded
- ¼ cup almond flour
- salt and pepper to taste
- 2 teaspoon dried thyme
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 2 ounce butter
- 24 ounce boneless, skinless chicken breast thinly sliced + pounded
For Serving
- 1 tablespoon dijon mustard
- ¾ cup mayonnaise
- 14 ounce green beans
- 1 medium lemon
- 1 tablespoon capers
Instructions
- Measure out and prepare all the ingredients.
- In a bowl, mix up the eggs with a fork. On a plate, add the seasonings of parmesan cheese, almond flour, salt, pepper, thyme, onion powder, and garlic powder.
- Grab the thinly sliced + pounded chicken breasts, dip them in the egg batter on both sides then into the seasonings on both sides.
- Add butter to a frying pan over medium heat.
- Add in the seasoned chicken, letting it cook for about 5-6 minutes on each side or until golden brown. Remove from the pan and set aside.
- Add the green beans to the same pan. Let these sautee for 5 about minutes.
- In a bowl, combine the dijon mustard and the mayonnaise. Stir to combine well.
- Serve the seasoned chicken with the green beans, mayonnaise mixture, capers, and lemon wedges. Enjoy!
