Keto Chicken Parmesan
- Cuteuniverse.life
- Mar 23
- 4 min read
What you’ll need to make a keto parmesan chicken
For the chicken
Chicken breast– Use either 4 small chicken breasts or two large ones sliced down the middle. Pounding the chicken beforehand helps the chicken cook evenly and remain flavorful.
Salt– Just a pinch to balance out the flavors.
Almond flour– Blanched almond flour is mixed with parmesan cheese to create a delicious low carb breading.
Parmesan cheese– Finely grated or freshly grated parmesan cheese. Avoid using the pre-packed shelf-stable ones, as they will yield a gritty texture.
Garlic and onion powder– For extra flavor without needing any garlic or onion.
Oil– To fry everything in. The best oil for frying is ones with a high smoke point, like peanut oil or safflower oil.
For the toppings
Tomato sauce– Any sugar free tomato sauce can be used (not ketchup). I either use a homemade spaghetti sauce or pizza sauce.
Mozzarella cheese– Sliced mozzarella cheese, not pre-shredded varieties.
Parmesan cheese– A small amount is added on top to give the chicken parmesan a more flavorful bunch.
How do you make a low carb chicken parmesan?
1. For keto chicken parmesan lightly dust the pounded chicken breast pieces in almond flour.
2. In a small bowl, whisk the eggs. In a second bowl, add the remaining almond flour, along with the other dry ingredients. Dip the chicken in the egg mix, followed by the dry mix, until completely coated.
3. Fry the chicken until golden brown.
4. Place the fried chicken breast pieces on a baking tray. Top with marinara sauce, mozzarella cheese, and parmesan cheese. Bake for 10-15 minutes, until the cheese has melted.
FAQ and tips to make the best recipe
How many carbs are in chicken parmesan?
Traditional chicken parmesan has around 49 grams of carbs per serving, mainly due to the bread crumb coating. As this dish is typically served over pasta or with a side of fries, you’d be looking at over 150 grams of carbs per serving.
This keto version yields a mere 2 grams net carbs. Serve it over some keto pasta or keto French fries and you’d still be under 5 grams of net carbs per serving.
Are chicken parmesan and chicken parmigiana the same thing?
Depending on where in the world you are located, you may call this dish a chicken parm, chicken parmesan, or chicken parmigiana. In fact, the latter is a classic Australian dish, often referred to as a parma or parmi.
Is marinara sauce keto friendly?
Most store bought marinara sauces have added sugar in them and aren’t suitable for a keto diet. There are several grocery store brands, like Prego no added sugar and Yo Mamma’s food that don’t have excess sugar in them.
However, do as we did and use a keto spaghetti sauce instead. Not only does it taste incredible but it has no artificial sweeteners in it!
Can I bake or air fry the chicken instead?
For the extra crispy exterior, frying in a generous amount of oil is the best. However, you can definitely skip that and bake or air fry it instead.
Baking– Place the crumbed chicken on a baking tray and bake at 180C/350F for 20 minutes, flipping halfway through.
Air fryer– Easily air fry the breaded chicken by placing it in the air fryer basket and cooking at 200C/400F for 10 minutes, flipping halfway through.
Regardless of which option you choose to cook your chicken, be sure that the internal temperature is 65C, so it is fully cooked.
Storing, freezing, and reheating chicken parmesan
To store: Leftovers can be stored in the refrigerator, covered, for up to 5 days.
To freeze: Place individual portions of the chicken parmesan in a shallow container and store it in the freezer for up to 6 months.
Reheating: Either reheat in the oven or the air fryer. You can microwave it, but you risk the chicken coating being slightly soggy.
Ingredients
1x2x3x
▢6 small chicken breasts 1 1/2 pounds
▢1/2 teaspoon salt
▢2 cups almond flour
▢3 large eggs
▢1/2 cup parmesan cheese
▢1/2 teaspoon garlic powder
▢1/2 teaspoon onion powder
▢2 tablespoon oil to fry
For the toppings
▢2 cups keto marinara sauce
▢1 1/2 cups mozzarella cheese freshly sliced
▢1/3 cup parmesan cheese
Instructions
Pound the chicken breast until ¼ inch in thickness. Sprinkle each breast of chicken with salt and lightly coat both sides of the chicken with the almond flour until covered.
In a small bowl, whisk the eggs. In a separate bowl, add the parmesan cheese, garlic powder, onion powder, and the remaining almond flour that was leftover after coating the chicken. Dip the chicken breast pieces in the eggs until coated, letting excess drip off, followed by the parmesan/almond flour mixture. Repeat the process until all the chicken is coated.
Place oil in a non-stick pan and place over medium heat. Once hot, add the chicken and fry for 2-3 minutes until golden on one side. Flip and cook for a further 3 minutes. Transfer the fried chicken breast fillets to a plate covered in some paper towel, to soak up any oil.
Preheat the oven to 200C/400F. Line a large baking sheet with parchment paper.
Place the crumbed chicken onto the baking sheet. Top with enough marinara sauce to cover the top, followed by 2-3 slices of mozzarella cheese and 2 tablespoons of parmesan cheese. Bake for 10-15 minutes, or until the cheese is melted and slightly golden on top.
Remove the chicken parmesan from the oven and serve immediately.
Notes
To oven bake the chicken- Place the crumbed chicken on a baking tray and bake at 180C/350F for 20 minutes, flipping halfway through.
To air fry the chicken- Easily air fry the breaded chicken by placing it in the air fryer basket and cooking at 200C/400F for 10 minutes, flipping halfway through.
TO STORE: Leftovers can be stored in the refrigerator, covered, for up to 5 days.
TO FREEZE: Place individual portions of the chicken parmesan in a shallow container and store it in the freezer for up to 6 months.
TO REHEAT: Either reheat in the oven or the air fryer. You can microwave it, but you risk
the chicken coating being slightly soggy.
Nutrition
Serving: 1 serving Calories: 349kcal Carbohydrates: 4gProtein: 45gFat: 12gSodium: 714mgPotassium: 888mgFiber: 2gVitamin A: 311IUVitamin C: 3mgCalcium: 191mgIron: 1mgNET CARBS: 2g
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