Low-Carb Parmesan Chicken

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Low-Carb Parmesan ChickenPin recipeFollow us 77.5k

I was so excited recently to discover a new ingredient called lupin which I previously used in the Anti Keto Flu Nourish Bowl.

Lupin is a flower, the fruit of which is a pod containing several seeds, and it’s these legume seeds that get dried and chopped into flakes. Lupins are the world’s richest natural source of combined protein and dietary fibre.

They clock in at an impressive 37% fibre and 40% protein. They contain a quarter of the carbs and three times the protein of quinoa – and quinoa is generally regarded as one of the most nutritious, low-GI grains available.

They’re also full of iron, high in magnesium and potassium, all of which are essential for supporting healthy bones and teeth and for protecting against fatigue. In fact, the flakes contain three times more potassium than bananas, three times more iron than kale and three times more antioxidants than berries.

And they’re low in carbs! They crumb beautifully so I couldn’t resist combining them with parmesan cheese (because everything is better with cheese) to coat chicken breasts.

Mmmmmm… Enjoy!

Before you use lupin flakes: There is conflicting information about their actual carb count (raw lupin beans vs lupin flakes) so it may be worth doing a blood glucose test to see how they affect you. Just like peanuts, lupin flakes are made from beans and are legumes. Although they are low in carbs, not everyone can tolerate legumes or may even be allergic to them. Peanut and nut allergy sufferers beware! Also make sure that you only purchase lupin flakes from a reputable source. Improper preparation of lupin beans results in toxicity from excess alkaloids that have not properly been removed by soaking. Such lupin products would taste bitter.

Hands-on Overall

Nutritional values (per serving)

1.5 grams 7.6 grams 49.4 grams 24.8 grams 5.2 grams 454 calories
Total Carbs9.1grams
Fiber7.6grams
Net Carbs1.5grams
Protein49.4grams
Fat24.8grams
of which Saturated5.2grams
Calories454kcal
Magnesium87mg (22% RDA)
Potassium771mg (39% EMR)

Macronutrient ratio: Calories from carbs (1%), protein (46%), fat (53%)

Ingredients (makes 6 servings)

  • 4-6 chicken breasts, boneless and skinless (1 kg/ 2.2 lb)
  • 1/2 cup + 1 tbsp paleo mayonnaise (120 g/ 4.2 oz) - you can make your own mayo
  • 1/2 tsp sea salt
  • 1/2 tsp garlic powder
  • 1/2 tsp dried oregano
  • 1/2 tsp ground black pepper
  • 2/3 cup finely grated Parmesan cheese (60 g/ 2.1 oz)
  • 3/4 cup + 1 tbsp lupin flakes (120 g/ 4.2 oz)

Note: If you can't find lupin flakes, try an equivalent amount of ground pork rinds or almond flour. Or if you have an extra hour, I've had best results with these keto breadcrumbs that are made from "proper" keto bread.

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Instructions

  1. Pre-heat oven to 220 °C/ 430 °F. Season the chicken breasts with salt. Low-Carb Parmesan Chicken
  2. Mix together lupin flakes, herbs and spices and parmesan in a large shallow bowl.
    Low-Carb Parmesan Chicken
  3. Place the mayonnaise into a second bowl and coat the chicken breasts thoroughly before rolling in the crumb mixture to coat.
  4. Place chicken breasts on a lined baking tray.
    Low-Carb Parmesan Chicken
  5. Bake for 30 minutes until golden and crispy.
    Low-Carb Parmesan Chicken
  6. Store in the refrigerator, covered for up to four days, but note that the coating will go soft.
    Low-Carb Parmesan Chicken
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Naomi Sherman
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Naomi Sherman

Naomi is the force behind Naomi Sherman, Food Creative. She is passionate about recipe development, food photography and styling.

An accomplished home cook who was diagnosed with an auto-immune disease eight years ago, Naomi started to explore the connection between healthy, whole food and her symptoms, and a new love was born.

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Comments (6)

First time I heard about lupin flakes. You mention that it is important to purchase them from a reputable manufacturer because of the effects of improper manufacturing. Can you suggest any brands you consider reputable? Thank you!

Reply

Hi Francoise, I got mine from this brand: https://thelupinco.com.au (they also sell these in the UK). However, I haven't used them yet and I plan to run a few blood glucose tests to see how they affect blood sugar. They do seem to be very high in fiber and very low in net carbs but they're significantly lower in net carbs than plain dehydrated lupin beans (based on the USDA). It may be down to the way they are made and I'll share my thoughts once I try them.

Reply

Can Lupin flour be used instead of flakes? If so, in what proportion? I doubt it would be 1:1.
Also, is there any nutritional or culinary difference between Lupin flakes vs Lupin flour?

Reply

Hi Christina, I haven't tried the lupin flakes myself yet but I do have a similar recipe with almond flour and I often use pork rinds for breading. I'll share my thoughts on the exact amounts as soon as I try them. For more see my comment above.

Reply

Thank you so much for this delicious recipe, I made it tonight with Almond Flour, I did not have the Lupin.  My husband loved it and wants me to make this often 😊  Very quick and easy!

Reply

Than you for your lovely feedback, I'm glad you both enjoyed!

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