Name: Easy Low Carb Chicken Parm Casserole Recipe
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 2 large chicken breasts (butterflied for faster cooking); 1 cup cottage cheese (the "secret" for extra creaminess); 1/4 cup sour cream; 1 cup low-carb marinara sauce (look for "no sugar added"); 1 1/2 cups shredded mozzarella cheese; 1/2 cup grated Parmesan cheese; Seasonings: Salt (black pepper, oregano, and a pinch of cayenne pepper (optional for a little kick))

Easy Low Carb Chicken Parm

Recipe By‎Ashley |

Updated‎February 19, 2026 |

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Hey friends! Ashley here. Between chasing after my two boys—including a ten-month-old who keeps me on my toes—and navigating the unique daily demands of being a special-needs parent, my time in the kitchen just isn’t what it used to be. I don’t have hours to spend over a hot stove anymore, and I’ve had to learn how to simplify everything.

For me, “easy” is a necessity. It’s about finding that sweet spot where a meal is nourishing, affordable, and fast, so I can still be the present wife and mother I want to be without sacrificing our health. That’s exactly what this Low Carb Chicken Parm Casserole is—it’s a creamy, cheesy hug in a dish that doesn’t require a single bit of breading or frying.

Easy low carb chicken parm casserole fresh out of the oven with bubbly mozzarella

Why You’ll Love This Low Carb Chicken Parm

Classic Flavor, No Breading: All the saucy, cheesy chicken parm goodness you love—without the flour, oil, or mess of traditional frying.
One-Dish Cleanup: Everything happens in a 9×13 pan. No flour on the counters, no oil splattering on the stove.
Kid Approved: It’s cheesy and savory, which means kids will actually eat it without a struggle.
High Protein, Low Effort: The cottage cheese adds a massive protein boost and makes the sauce so rich you’d never guess it was “healthy.”
A True 30-Minute Meal: You can have this in the oven before the kids finish their afternoon snack.

Ingredient Spotlight: The Creamy “Secret”

We start with two chicken breasts, but the trick is to butterfly them. Cutting them thinly across the middle ensures they cook quickly and stay tender. Adding the chicken raw directly to the dish lets it soak up all the juices from the sauce, so it never gets dry.

Butterflied chicken breasts topped with cottage cheese layer for low carb chicken parm

Now, for the part that might surprise you: cottage cheese and sour cream. I know it sounds a little different, but trust me on this. When you mix a cup of cottage cheese with a little sour cream, it creates a high-protein layer that melts into the marinara. It serves as a moisture barrier for the chicken and gives you that decadent “cream sauce” feel without the work of a roux.

Top it off with a low-sugar marinara, plenty of mozzarella, and a bit of Parmesan. A dash of oregano and a tiny pinch of cayenne tie it all together—the cayenne won’t make it spicy; it just adds a little warmth that makes the cheese taste even better.

Simple Step-by-Step Assembly

1. Prep: Preheat your oven to 400°F. Grab your favorite 9×13 baking dish.
2. Layer the Chicken: Lay your butterflied chicken breasts in the bottom of the dish. It’s okay if they overlap a little; just try to give them some breathing room so they cook evenly.
3. The Creamy Layer: In a small bowl, stir the cottage cheese and sour cream together. Spread it right over the chicken. It doesn’t have to be perfect—just get it on there!
4. The Toppings: Pour the marinara over the white sauce, then pile on the mozzarella and Parmesan. Sprinkle your salt, pepper, oregano, and cayenne over the top.
5. Bake: Pop it in the oven for 20 to 30 minutes. You’re looking for bubbly cheese and an internal temperature of 165°F.

Low carb chicken parm casserole with marinara and melted cheese in a baking dish

Success Tips: Getting it Right Every Time

The biggest help in my kitchen is a meat thermometer. Since chicken breast thickness varies so much, a quick check ensures it’s juicy and safe without you having to cut into it and let all the moisture out. 165°F is your magic number.

If you’re using a marinara that feels a bit thin, don’t be afraid to use a little less of it. A thick, quality sauce (I usually look for the low-sugar or keto-friendly jars) keeps the casserole from getting watery. And if you have an extra 60 seconds, grating your own Parmesan from a block makes a world of difference in how it melts!

Storage & Leftovers

This is one of those rare meals that can taste better the next day! Once it’s cooled, I like to cut it into individual portions and put them in airtight containers for a quick lunch during the week.

To keep it from getting rubbery, I recommend reheating it in the oven at 350°F for about 15 minutes. If you’re in a rush, the microwave works fine, but the oven really helps that cheese stay perfectly melty. You can even freeze these portions for up to three months—perfect for those days when life gets extra hectic. And if you need a dessert to round out the meal, my Easy Homemade Brownies are just as pantry-friendly and take only 25 minutes!

A Little Joy on Top!

Y’all—if this Low Carb Chicken Parm Casserole has convinced you that weeknight dinners don’t have to be a production, I am SO here for it. Future-you will absolutely thank you for keeping this recipe in your back pocket. It’s everything I love about cooking for my family: quick, nourishing, and satisfying enough that nobody’s raiding the snack cabinet an hour later.

If you’re looking for another easy, family-friendly dinner idea, my Easy Chicken Fajitas Bowl is just as quick and always gets a thumbs-up from the whole crew. If you love quick chicken dinners, you’ll also want to check out my Easy 30-Minute Healthy Orange Chicken — fresh citrus glaze, one skillet, and the whole family loves it. Happy cooking, friends!

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Easy Low Carb Chicken Parm Casserole Recipe

A high-protein, keto-friendly twist on a classic. This imperfectly perfect one-dish meal skips the breading but keeps all the cheesy, saucy goodness. Perfect for a quick weeknight dinner that the whole family will actually eat.

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Prep Time 10

Cook Time 20

Total Time 30

Servings: 4

Course: Main Course

Cuisine: Italian-American, Low Carb

Calories: 342

Ingredients Equipment Method Nutrition Notes

Ingredients

2 large chicken breasts butterflied for faster cooking
1 cup cottage cheese the “secret” for extra creaminess
1/4 cup sour cream
1 cup low-carb marinara sauce look for “no sugar added”
1 1/2 cups shredded mozzarella cheese
1/2 cup grated Parmesan cheese
Seasonings: Salt black pepper, oregano, and a pinch of cayenne pepper (optional for a little kick)

Equipment

9×13-inch Baking Dish: For assembling and baking the casserole.
Small Mixing Bowl: To combine the cottage cheese and sour cream.
Whisk or Spoon: For mixing the creamy layer.
Chef’s Knife: Essential for butterflying the chicken breasts.
Instant-Read Thermometer: The best way to ensure the chicken is cooked perfectly to 165°F without drying it out.
Microplane or Fine Grater: (Optional) If you are using a block of Parmesan cheese for that fresh-grated flavor.

Method

Prep the Oven: Preheat your oven to 400°F.
Prepare Chicken: Butterfly your chicken breasts so they are thinner and cook more evenly. Season both sides with salt and pepper, then place them in a 9×13 baking dish.
The Creamy Layer: In a small bowl, stir together the cottage cheese and sour cream. Spread this mixture evenly over the top of the chicken breasts.
Sauce it Up: Pour the marinara sauce over the creamy layer, spreading it to the edges.
Cheese and Season: Sprinkle the mozzarella and Parmesan cheese generously over the top. Finish with a dusting of oregano and a pinch of cayenne pepper.
Bake: Bake for 20–30 minutes. You’re looking for an internal temperature of 165°F and cheese that is bubbly and starting to brown.
Rest: Let it rest for 5 minutes before serving to let the juices settle.

Nutrition

Calories: 342kcal

Notes

No Breadcrumbs, No Problem: By swapping breading for the cottage cheese and sour cream layer, you keep the chicken incredibly moist while keeping the carb count very low.

Cooking Tip: If you choose not to butterfly the chicken, you’ll likely need to add another 10–15 minutes to the bake time.

Meal Prep: This reheats beautifully in the microwave for lunch the next day!

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Meet Ashleybakeseasy

Welcome to Ashley Bakes Easy! I’m Ashley, a home cook and mother who believes that delicious food doesn’t have to be complicated. My journey in the kitchen started with a simple goal: create meals that my whole family would love, we could afford on a single income, and create recipes tailored for our special needs son Winston.