Keto Chicken Parmesan Recipe - Air Fryer or Oven

Published: Dec 20, 2021 by Wendy Polisi Modified: Feb 16, 2026 · 1508 words. · About 8 minutes to read this article.

Few foods comfort like juicy, crispy chicken! This Keto Chicken Parmesan is my idea of dinner bliss. All of the flavor of traditional Chicken Parm, minus those pesky carbs. (Without sacrificing a smidgen of flavor.) This dish is absolutely magical and one of my favorite meals - I think you will love it too!

Overhead photo of keto chicken parmesan on a white plate against a dark wooden background.

The most requested dish by my family and friends is Chicken Parmesan.

I first made it more than twenty years ago, and through the years it has been my go-to recipe for family gatherings.

Since going low carb, developing a Chicken Parmesan without breadcrumbs recipe has been a huge priority.

I have been gluten-free for years, but to make this recipe suit my keto lifestyle, I had to ditch the gluten-free flour and breadcrumbs.

What I didn’t ditch was the flavor. The whole family loves this recipe, and it has become one of our favorite keto chicken recipes.

To make things fit with my keto diet, I like to round out the menu with some fresh favorites. This recipe is great with Asparagus, Brussels Sprouts, and even Mashed Cauliflower. I also love it with this Caesar Salad, skipping the chicken.

How Do You “Bread” Chicken on Keto?

Often, pork rinds are used as a breading substitute.

However, I don't care for pork rinds, so they were out.

So, How Do You Bread Chicken On Keto without Pork Rinds?

After giving it some thought, the logical choice to make chicken parmesan keto was almond flour and parmesan cheese.

I have tried to fry this as you would in a more traditional recipe, but I've found that I like it much better in the air fryer or oven.

Almond flour can be tricky about falling off in a skillet, and frankly, I don't have the energy for recipes that are fussy.

(Though if you were open to deep frying I am sure that would work.)

The good news is that you can get all of the crispy, crunchy, goodness without spending time standing over a hot stove.

You are going to love this keto chicken parmesan recipe.

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Ingredient Notes

Ingredients in in white prep bowls sitting on a rustic wooden background.

Chicken - While our family loves chicken thighs, this is one recipe where we all prefer boneless chicken breast. I buy breasts and then pound them. You can get chicken tenders, but I they end up dryer; plus, they are more work to coat than large pieces.
Salt for Brining - This step is optional but encouraged. The salt will get into the fibers of the chicken. Not only does this lend great flavor, it results in juicier chicken.
Almond Flour - Use finely ground. If what you have is coarser, you can always give it a whirl in your food processor.
Oil Spray - I like avocado oil. Use what you have on hand, being mindful of the smoke point. I don’t recommend using extra virgin olive oil It is keto friendly, but the smoke point is too low.
Marinara - I use homemade. Rao's is a good brand if you are short on time.
Fresh Mozzarella Cheese - Nothing compares with fresh, but shredded mozzarella will work in a pinch and your low carb chicken parm will still be delicious.

Tips & Tricks

To avoid sticking, you may want to either use air fryer liners, or line your baking sheet with parchment paper. If you don't have either, use how easily the chicken lifts from the pan or air fryer as a guide. It is ready to flip when it lifts easily.
Use an instant-read thermometer to make sure that the chicken is done. I like to remove it when it is 160° F and then let it rest for 5 to 10 minutes.
If you don't have Italian seasoning, you can blend dried oregano, thyme, garlic powder, onion powder, black pepper and red pepper flakes.

How to Cook Keto Chicken Parmesan

Pound the Chicken - Place the breasts in a plastic bag. Pound to uniform thickness with a meat mallet. Alternatively, you can slice horizontally into two pieces.

Optional Step: Brine - Heat one cup of water and stir in the salt until it dissolves. Transfer to a bowl and fill with cold water or ice. Add the breasts and allow to brine in the refrigerator for at least 45 minutes.

Preheat - Preheat an Air Fryer to 390 degrees or an oven to 425. If using an oven, line a baking sheet with parchment paper and then place an oven-safe rack on it.

Make the Coating - Combine almond flour, grated parmesan, Italian seasoning, salt, and pepper in a large bowl.

First process shot - almond flour, Parmesan, and spices are combined in a white bowl.

Beat and Dip - After that, beat the eggs in a separate bowl. Dip the pounded meat into the eggs.

Coat - Next, coat in the almond flour mixture.

Third process shot of KeChicken is being dredged in the Almond Flour/Parmesan cheese breading.

Spray - Spray both sides of the breasts with oil and add to a prepared baking sheet or air fryer basket.

Cook - Place the chicken in the oven or air fryer and cook for 10 to 12 minutes. Flip and respray. Cook for 5 minutes more, until the meat is cooked through and the crust is golden brown.

(Cooking times may vary slightly depending on the oven or air fryer as well as the thickness of your chicken. I always use an instant-read thermometer to make sure meat is cooked. The safe temperature for chicken is 165 degrees Fahrenheit. I like to take it off and let it rest when it is about 160.)

Fourth process shot - the chicken is ready to go in the oven. — You can cook this Keto Chicken Parmesan in the oven or in an Air Fryer.

Top - Top each piece of chicken with marinara sauce and mozzarella cheese. Cook until the chicken is cooked through and the cheese is melted.

Fifth process shot - marinara and cheese is being added to the chicken.

Recommended Tools

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Meat mallet and plastic bags or sharp knife
Bowls
Air Fryer or Baking Sheet (FYI - I have had 3 Air Fryers including the more expensive Breville Smart Oven Air Fry and this one is the best! The Breville is nice if you are looking for a toaster oven style air fryer.)
Grater
Spray Bottle for Oil
Instant Read Thermometer
Air Fryer Liners or Parchment Paper

Variations

I like eggs in this recipe, but if you don’t have eggs on hand, you can coat the chicken breasts with mayonnaise.
For a kick of heat, add ½ teaspoon to 1 teaspoon of cayenne pepper to the almond flour mixture.
Use boneless, skinless chicken thighs in place of the chicken breasts.

White platter of Keto Chicken Parmesan garnished with basil with parsley, basil, and Parmesan cheese around it. — This Keto Chicken Parmesan is perfect for entertaining!

Oven or Air Fryer Keto Chicken Parmesan

You are going to love this Keto Chicken Parmesan! Keep this recipe in your back pocket for the next time you are entertaining and don't want to compromise on your diet for a delicious meal that will impress.

Prep Time25

Cook Time19

Total Time44

Course: Main

Cuisine: Italian

Keyword: Cripsy

Servings:

Calories: 318kcal

Author: Wendy Polisi

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Ingredients

2 pounds Boneless Skinless Chicken Breast
¼ cup sea salt optional
1 cup almond flour
1 cup parmesan cheese grated
1 teaspoon Italian Seasoning
½ teaspoon sea salt
½ teaspoon fresh ground pepper
2 eggs
Avocado Oil Spray
⅓ cup sugar-free marinara
4 ounces fresh mozzarella
Fresh Basil for garnish

US Customary - Metric

Instructions

Place chicken breasts in a plastic bag and pound to a uniform thickness with a meat mallet. (About ½”.). Alternatively, place the chicken breasts on a plastic cutting board. Carefully slice horizontally into two thin pieces.
Optional step: Heat 1 cup of water over medium heat and stir in salt until the salt dissolves. Transfer to a medium bowl and fill the bowl with cold water. Add chicken breasts and allow to brine in the refrigerator for 45 minutes.
Preheat an Air Fryer to 390 degrees or the oven to 425.
Place the almond flour, parmesan cheese, Italian Seasoning, salt, and pepper in a large bowl.
Place the eggs in a separate bowl and beat well.
Drain the chicken and pat dry with paper towels. Coat with the egg mixture and then dredge in the almond flour mixture.
The mixture will not stick as well as traditional flours and breadcrumbs, so you may have to use your fingers to gently press the coating into the chicken.
Repeat with remaining pieces.
Spray both sides of the chicken well will oil.

Air Fryer Instructions

Add the chicken to the air fryer and cook for 10 minutes or until golden brown. (Cooking times can vary by air fryer brand.)
Carefully flip with a spatula. Re-spray and cook for an additional 5 minutes, until cooked through.

Oven Instructions

Place the chicken on a parchment-lined baking sheet. Cook for 12 minutes, or until golden brown.
Flip with a spatula. Re-spray and cook for an addition 5 minutes, until brown and cooked through.

Add Cheese

Top each chicken piece with pasta sauce and fresh mozzarella.
Return to the air fryer or oven and cook for two more minutes, until the chicken is cooked through and the cheese is melted.

Nutrition

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About Wendy Polisi

Wendy Polisi is the creator of Kicking Carbs, where she shares low-carb recipes that are full of flavor and made for real life. As a cookbook author and food blogger, she’s passionate about helping families enjoy satisfying meals without the sugar crash. Wendy lives in Florida with her three kids and loves experimenting in the kitchen—especially when it involves cheese.

Comments

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