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Crispy Carrot Parmesan Cups are perfect bite-size bowls to serve caesar salad. A cute easy healthy appetizer for your next party. Gluten free, low carb.

How cute are those Carrot Parmesan Cups ? Made with only 2-ingredients those easy healthy appetizers  filled with chicken Caesar salad will bring your party to the next level.

Crispy Carrot Parmesan Cups are perfect bite-size bowls to serve caesar salad. A cute easy healthy appetizer for your next party. Gluten free, low carb.

Carrot Parmesan Cups: quick party finger food

It is my husband birthday this friday and I would like to make a special finger food night for us.  You know how much I love easy healthy appetizers, right? My husband really love party food, he is a big fan of my carrot sesame balls and sweet potato tots. But tonight I want to prepare a low carb appetizer – I mainly eat low carb but he is a burgers, cheese and pizza lover – well he is a very typical man! I usually makes cauliflower pizza or spinach taco shells for our finger food nights. But this time it has to be different because he is turning 32 and I simply want to make something new and fun for him! Sooo this is what I made today. I did some carrot parmesan cups that I filled with caesar salad.

Crispy Carrot Parmesan Cups are perfect bite-size bowls to serve caesar salad. A cute easy healthy appetizer for your next party. Gluten free, low carb.

The carrot Parmesan cups are inspired by the classic well-known Parmesan cups. I simply revisited the recipe by adding some cooked grated carrot to sneak in some extra veggie goodness to those cups. I love low carb recipes but I even love it more when it is not only made up with cheese. It is great to eat lots of vegetables even when you eat low carb. Those carrot Parmesan cups are very easy to make and all you need is 2-ingredients. I did some steps-by-steps picture to guide you through the process of making those cute carrot cups. First, bake 1 tablespoon of mixture on parchment paper until the cheese melt and it holds together.

Crispy Carrot Parmesan Cups are perfect bite-size bowls to serve caesar salad. A cute easy healthy appetizer for your next party. Gluten free, low carb.

To make those mini carrot Parmesan cups you need to have a mini muffin pan on hand. I used this 12-holes mini muffin pan here  It must be a non stick muffin pan not a silicon one. It will cool down the batter into firm crispy Parmesan cups.

Crispy Carrot Parmesan Cups are perfect bite-size bowls to serve caesar salad. A cute easy healthy appetizer for your next party. Gluten free, low carb.

The filling is pretty simple too. It is made of shredded romaine lettuce, cherry tomatoes, home-made yogurt lemon dressing and crispy chicken coated with gluten crumbs – I used Bakeworks in New Zealand. Note that you can also use almond meal for a lower carb option.

Crispy Carrot Parmesan Cups are perfect bite-size bowls to serve caesar salad. A cute easy healthy appetizer for your next party. Gluten free, low carb.

Those Caesar Salad cups are served cold with medium hot chicken. You can prepare the cups the day before using them. It keeps well in the fridge in a airtight container. I hope you enjoy this lovely appetizer recipe! Leave a comment or tag me on instagram with your own creation! I love seeing your idea too ! Enjoy! Carine.

Crispy Carrot Parmesan Cups are perfect bite-size bowls to serve caesar salad. A cute easy healthy appetizer for your next party. Gluten free, low carb.

Carrot Parmesan Cups

Crispy Carrot Parmesan Cups are perfect bite-size bowls to serve caesar salad. A cute easy healthy appetizer for your next party. Gluten free, low carb.
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Author: Carine
25 cups
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Ingredients

Carrot Parmesan Cups

  • 3/4 cup grated carrot cooked, pat dried + 2 cup boiling water to cook them
  • 2 cups grated parmesan cheese - regular or low fat

Caesar Salad Filling

  • 1/4 chicken breast
  • 1 egg , beaten
  • 1/2 romaine lettuce finely shredded
  • 4 tablespoons almond meal
  • 8 cherry tomatoes

Salad Dressing

  • 8 tablespoon yogurt of your choice - soy yogurt works too
  • 1 garlic clove crushed
  • 1 teaspoon lemon juice
  • 1 teaspoon dijon mustard
  • 1 tablespoon sesame oil

Instructions

Carrot Parmesan Cups

  • Preheat oven to 200C (392F)
  • Cover a cooking tray with parchment paper. Set aside.
  • Peel, wash and grate the carrot. Place the grated carrot into a mixing bowl that can hold boiling water.
  • Boil 2 cups of water in a kettle or a saucepan. Pour the hot boiling water onto the grated carrot, cover and leave for 5 minutes until soften.
  • Drain the grated carrot using a sieve and transfer the carrot between two sheets of absorbent paper. 
  • Press well the paper with your hands until the cooked grated carrots are fully dry and no more water left. You may have to use more than 2 sheets of absorbent paper. Repeat the process until dry.
  • In a large mixing bowl combine the cooked and dried grated carrot with grated parmesan cheese.
  • Spoon 1 tablespoon of the mixture - for one mini Parmesan cup - onto the cooking tray covered with parchment paper. Usually there is no need to spray cooking oil on the parchment paper but, if yours tend to stick to food use a bit of cooking spray before adding the mixture.
  • Bake 4-6 minutes until the parmesan is melted and the border of the cheese layer is slightly brown.
  • Prepare a 12-holes mini muffin pan on your benchtop. Flip over the muffin pan in order to have the bottom of the muffin tray facing you. See steps-by-steps picture if unclear.
  • Using a small spatula un stick  each cooked Parmesan layers- one at a time. Be careful it is very hot and soft !
  • Carefully place it on top of the muffin pan and press slightly with your fingers to create a cup shape. You don't have to press much as the cooked Parmesan carrot layer is very soft and it will coat the muffin tray very easily ending up in a cup shape after fully cool.
  • Place the pan in the fridge to firm up - it take about 10 minutes.
  • Repeat the cooking/cup shaping process until no batter left. 
  • This recipe makes between 25-30 mini carrot Parmesan cups. I made 27 cups.

Caesar Salad Filling

  • Warm coconut oil in a frying pan.
  • Dice the chicken breast into 25 pieces. Roll every pieces into beaten egg, then into almond meal until fully coated. 
  • Fry the chicken 4-5 minutes on both sides until golden and crispy.
  • Cool down on a plate covered with absorbent paper to remove the excessive oil used while frying the chicken.

Dressing

  • In a bowl prepare the dressing. Combine the yogurt with crushed garlic, lemon juice, dijon mustard and sesame oil. Set aside.
  • Place each carrot Parmesan cups into the muffin tin - it makes the filling easier but you can also place them on a plate if preferred. Garnish with shredded romaine lettuce, halves cherry tomatoes, yogurt dressing and end up with the crispy chicken.
  • Serve while the chicken is hot to add crispiness to each bites. If too much dressing serve as a side as a dip.
  • You can prepare the cups in advance the day before. Store them in the fridge in an airtight container until you need to use them.
Nutrition Facts
Carrot Parmesan Cups
Amount Per Serving (1 cup +filling)
Calories 58 Calories from Fat 36
% Daily Value*
Fat 4g6%
Carbohydrates 1.5g1%
Fiber 0.4g2%
Sugar 0.7g1%
Protein 4.4g9%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition panel is for one cup including the Caesar salad filling and dressing. This recipe makes 25 Parmesan Cups.

 

 

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    5 comments

  1. Hi Carine! Wow, these little cups look amazing! I love low carb cheese chips (made with just cheese), and this twist with carrots added looks awesome.

    I also have a blog focused on whole foods, paleo, and low carb recipes (www.wholesomeyum.com), and would love to contribute to your Pinterest group board:
    https://www.pinterest.com/sweetashoneynz/the-best-low-carb-recipes/

    I was wondering if you would consider adding me? The board details say to post here to be added. Thank you so much.

    • Hi Maya, nice to meet you and your lovely blog! your very welcome to post your yummy low carb recipes on my board anytime! Have fun pinning your great stuff! Carine.