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    Home » Main Course » Keto Chicken Parmesan Recipe - Air Fryer or Oven

    Keto Chicken Parmesan Recipe - Air Fryer or Oven

    Published: Dec 20, 2021 by Wendy Polisi Modified: Jan 9, 2022 · 1820 words. · About 10 minutes to read this article.

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    Photo of Keto Chicken Parmesan on a white plate with a text overlay that says "Keto Chicken Parmesan - grain free gluten free"

    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. We even made it for Christmas in place of more traditional fare for a few years.

    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!

    Check out my Keto Chicken Parmesan Web Story.

    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.

    Photo of a keto quickstart guide with the description of the guide on the right.

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    Ingredients for Low Carb Chicken Parmesan

    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.
    • Parmesan Cheese - For the crispiest texture and best coating, use finely grated fresh parmesan.
    • Italian Seasoning  - If you don't have this, you can use basil, rosemary, thyme, or oregano. (Or a blend!)  For more flavor, you could also use garlic powder.
    • Salt and Pepper  - Fresh ground pepper and fine sea salt are what I used.
    • Eggs -  I used large, but you can use whatever you have on hand.
    • 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 - Nothing compares with fresh, but shredded mozzarella will work in a pinch and your low carb chicken parm will still be delicious.

    Frequently Asked Questions

    Is chicken good on a keto diet?

    Yes! Chicken is an excellent addition to a keto diet.

    Because of the higher fat content, dark meat chicken is generally considered “better”, but all types of chicken are suitable for a low carb diet. (Just adjust your macros accordingly.)

    Is chicken parm unhealthy?


    It depends on how you fix it! Traditional chicken Parmesan is coated with flour and breadcrumbs. 


    Consequently, it can be troublesome for those who are sensitive to gluten, carbs, or who are just trying to follow a low-carb diet. 


    This almond flour chicken parmesan is perfect for a low carb or keto diet

    How do you make keto chicken parmesan without pork rinds?

    For those who don’t eat pork or who are trying to avoid processed foods, almond flour and parmesan cheese is the perfect alternative.

    What is the best tomato sauce to use on keto?

    I like to use my homemade Keto Marinara. But I always keep store bought  Rao's on hand for those times when I don't have marinara in the freezer and need to get dinner on the table fast.

    Can You Make Chicken Parm with Thighs?


    Yes, I like breast here, but chicken thighs will work just as well and some people actually prefer them.

    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.

    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.

    SecoChicken is being dipped in egg.

    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.)

    Read more about the safe internal temperature for chicken here.

    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.

    Tools Needed to Make Keto Chicken Parm

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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
    Photo of 30 minute Keto Mains with the text next to it that says "Ready to End Dinner Time Stress"

    What Do You Serve with Chicken Parmesan?

    There are a lot of things that go well even if pasta is off the menu. Some include:

    • Asparagus
    • Brussels Sprouts
    • Mashed Cauliflower
    • Zucchini Noodles
    • Cauliflower Rice
    • Salad (I love this Caesar Salad with it - skip the chicken in the salad recipe.)

    Check this handy Net Carb Calculator to make sure your meal fits within your macros!

    Low Carb Chicken Parmesan 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!

    You May Also Like

    • Low Carb Cauliflower Fried Rice is a one-pot meal that comes together in a flash! All the flavors of chicken fried rice without the carbs.
    • Pretty enough for company, but easy enough for a weeknight - it really doesn't get any better than this cheesy Keto Stuffed Chicken.
    • Keto Lemon Chicken is a recipe I find myself turning to again and again. I can't get enough of the tangy sauce.
    • Looking for a simple way to make your chicken stand out? It doesn't get any better than this Keto Chicken Marinade.
    • Craving cheesy comfort food? You are going to love this Keto Buffalo Chicken Casserole.
    Photo of a keto quickstart guide with the description of the guide on the right.

    If you like this recipe don't forget to leave a 5 star rating and let me know how it went in the below comments, I love hearing from you! You can also FOLLOW ME on FACEBOOK, INSTAGRAM, and PINTEREST to see all my delicious recipes.
    Close up overhead photo of Keto Chicken Parmesan on a white plate with asparagus and a lemon slice.
    Print Recipe
    5 from 22 votes

    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 mins
    Cook Time19 mins
    Total Time44 mins
    Course: Main
    Cuisine: Italian
    Keyword: Cripsy
    Servings: 8
    Calories: 318kcal
    Author: Wendy Polisi
    As an Amazon Associate I earn from qualified sales.

    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

    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

    Calories: 318kcal | Carbohydrates: 4g | Protein: 36g | Fat: 17g | Saturated Fat: 5g | Cholesterol: 133mg | Sodium: 4171mg | Potassium: 490mg | Fiber: 1g | Sugar: 1g | Vitamin A: 330IU | Vitamin C: 2.1mg | Calcium: 268mg | Iron: 1.5mg

    Other Great Low Carb Chicken Recipes to Try:

    • Green Chili Chicken Casserole from Whole Lotta Yum is quick and easy and perfect for when you are craving comfort food.
    • This Baked Crack Chicken is a cheese lovers heaven. Even those not on a low-carb diet will fall in love with this one!
    « Keto Horseradish Sauce
    Keto Low Carb Tortilla Chips - Air Fryer, Deep Fry, or Bake »
    • 755

    Reader Interactions

    Comments

    1. Stacie

      March 15, 2019 at 7:16 pm

      5 stars
      That looks so good! I haven't made chicken parm in so long. I can't wait to whip it up again. Om nom nom.

      Reply
      • Mel

        September 30, 2021 at 10:31 pm

        5 stars
        Super duper delish!!! I substituted chick breasts with blsl thighs n didn't have to do any chicken smashing lol n it was just outstanding. Super easy to do. I did c something from another recipe that I decided to do here for the optional brine process. Add chicken to 2eggs(beaten), tbs of minced garlic, 2tbs fresh parsley, s n p 1/2 tsp each. Then leave in fridge for at least hour take em out n dredge in the almond flour mix. Very yum n juicy. Will b implenting this into our meals from now on thnx!

        Reply
    2. Theresa

      March 16, 2019 at 3:22 am

      5 stars
      My husband started the Keto diet 2 weeks ago, so this is definitely a must try recipe for us. Anything I can make to encourage him to stay on his health path, I'm open to trying. I do think this is a recipe he is going to love and ask for time and time again. Thanks for sharing!

      Reply
    3. Funke Olotu

      March 16, 2019 at 5:45 am

      This looks so yummy and I’m with you on not being sure if pork is healthy. Great recipe and amazing pictures

      Reply
    4. Subhashish Roy

      March 16, 2019 at 8:27 am

      This is the ideal preparation for me with low carbohydrates & prepared in Air frier. I must try this out.

      Reply
    5. artchee

      March 16, 2019 at 12:00 pm

      5 stars
      This looks very delicious. I like chicken but I'm currently cutting down on cheese. :0(

      Reply
    6. Kristine Nicole Alessandra

      March 16, 2019 at 2:37 pm

      5 stars
      I make Chicken Parmesan for my family, but this is totally different list of ingredients to adapt to the Keto diet. Thank you so much for sharing it. I do have some friends who are on a Keto diet, so I am going to share this recipe with them too.

      Reply
    7. Porsha carr

      March 16, 2019 at 3:38 pm

      5 stars
      I would like to test this out to see how it taste 🙂

      Reply
    8. Sara Welch

      March 16, 2019 at 9:13 pm

      5 stars
      What a delicious dinner option that won't throw me off my diet, either! Can't wait to give this a try.

      Reply
    9. Beth Pierce

      March 16, 2019 at 9:15 pm

      5 stars
      I love chicken parmesan; it's one of my favorite meals to serve to my family! I never knew about mayo trick with the breadcrumbs, either!

      Reply
    10. StylishGeek

      March 17, 2019 at 3:21 am

      Fantastic recipe! And using almond flour and Parmesan cheese....genius! Definitely will try this recipe because it is yummy and healthy. Thanks for sharing!

      Reply
    11. Fatima Torres

      March 17, 2019 at 1:52 pm

      These chicken parm dishes look so good. I love anything with chicken.

      Reply
    12. Heather Barber McMechan

      March 17, 2019 at 1:54 pm

      5 stars
      I've been meaning to try a keto inspired dish like this one. Chicken parm has always been one of my favorite dishes.

      Reply
    13. Red

      April 12, 2019 at 7:11 am

      5 stars
      the photos looks yummy and nutritious. I'm on a Keto diet and these kinds of articles are the ones I most appreciate. A bunch of thanks 🙂

      Reply
      • Wendy

        April 12, 2019 at 1:52 pm

        Thanks so much!

        Reply
    14. Brittany

      July 08, 2019 at 11:35 pm

      Are the macros per chicken breast or is there a suggested serving size?

      Reply
      • Wendy Polisi

        July 09, 2019 at 6:01 pm

        The nutritional info is for 1/8 of the recipe. (Or about 4 ounces of chicken.)

        Reply
        • Phil

          August 12, 2019 at 2:32 am

          What brand sauce did you use??

          Reply
          • Wendy Polisi

            August 12, 2019 at 6:25 pm

            I usually make my own using this recipe. If I don't I use Rao's.

            Reply
    15. Xuhi

      July 13, 2019 at 11:54 am

      5 stars
      I’m pinning and making!Love this recipe.easy and simple .i will definitely try it. One of our families favorite dinners! So easy and it tastes delicious! Thanks for a great recipe!

      Reply
    16. Weva Mafufo

      July 25, 2019 at 8:47 am

      5 stars
      Ah! What a timely post. I’ve been reading about keto diet in the last few weeks. Thanks for sharing this great info. Page bookmarked.

      Reply
    17. Ang Paris

      September 10, 2019 at 3:58 pm

      5 stars
      This looks SO delicious Wendy! I can't wait to try your recipe 🙂

      Reply
      • Wendy Polisi

        September 10, 2019 at 8:35 pm

        Thanks so my Ang!

        Reply
    18. Pam

      February 15, 2020 at 1:00 am

      5 stars
      This recipe is absolutely perfect. We LOVED it! It was delicious and will definitely be making this again and agaIn and again..,

      Reply
      • Wendy Polisi

        February 15, 2020 at 11:21 am

        I am so glad that you enjoyed it! This is one of my favorites too.

        Reply
    19. Hannah Flack

      June 01, 2020 at 4:38 am

      5 stars
      A crock pot white chicken chili? That sounds great, I'll be looking forward to that recipe! The chicken hoisin rice bowls also sound amazing. I love getting recipe ideas from you!!

      Reply
    20. Ashley O.

      August 07, 2020 at 7:58 am

      Is that the sodium for one piece? Or the entire 2 pounds of chicken?

      Reply
      • Wendy Polisi

        October 22, 2020 at 10:47 am

        The nutrition is per serving, but the sodium count is a bit misleading since you are brining the chicken in salt, but not actually consuming the solution. That said, if sodium is something you need to watch just skip the brining.

        Reply
    21. Bet

      October 22, 2020 at 12:18 am

      5 stars
      We loved this - including 2/3 of kids, which is about as well as we ever do! 😉 Thank you!

      Reply
      • Wendy Polisi

        October 22, 2020 at 10:49 am

        So glad you enjoyed it. I have three kids too. It is better now that they are older (7, 14, 15) but when they were all little I felt like a short order chef some days.

        Reply
    22. Debbie

      January 07, 2021 at 3:04 pm

      5 stars
      I have made this recipe many times, It is GREAT! I make mine in the oven.Thanks so much!

      Reply
      • Wendy Polisi

        January 07, 2021 at 3:33 pm

        I am so glad that you enjoy it! It is a favorite of mine too.

        Reply
    23. Kimberly

      January 22, 2021 at 1:55 pm

      5 stars
      OMG... this was so good. It will be going into my keto must have dinners! Thank you!

      Reply
    24. Steve Crispin

      March 07, 2021 at 3:32 pm

      5 stars
      We did the oven method with a couple of modifications:
      * Doubled the Italian Seasoning and pepper
      * Broiled the last 2 minutes to give the top a golden finish.

      Loved it...we will definitely make this again. Added some zucchini noodles as well.

      Reply
      • Wendy Polisi

        March 10, 2021 at 5:47 pm

        I am happy that you liked it!

        Reply
    25. Carrie Litkowski

      March 08, 2021 at 12:17 am

      5 stars
      I loved this and made it along with your keto marinara sauce. It all worked so well together. Thank you.

      Reply
      • Wendy Polisi

        March 10, 2021 at 5:46 pm

        So happy that you liked it!

        Reply
    26. Erin

      March 10, 2021 at 4:46 pm

      This dish, paired with your keto marinara recipe, was beyond delicious. I was a little worried about using almond flour (first time) for the breading - I thought it might get mushy, but it was tasty and held up under the sauce. My spouse, who doesn't like original chicken parmesan, loved this. This meal is going into my regular rotation.

      Reply
      • Wendy Polisi

        March 10, 2021 at 5:46 pm

        I am so glad that you enjoyed it!

        Reply
    27. Kay

      October 04, 2022 at 9:13 pm

      5 stars
      The best chicken parm ever! I made the marinara sauce included with this recipe and it was a family hit! Cooked in air fryer. Served with cauliflower rice and marinated artichoke hearts. Looking forward to the leftovers! I often find recipes on internet not that reliable. Followed this exactly and better than expected! Thanks

      Reply
      • Wendy Polisi

        October 05, 2022 at 1:45 pm

        I am so glad that you enjoyed it!

        Reply

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    Welcome

    I'm Wendy and I'm here to show you just how delicious a low carb, gluten free and keto diet can be! You are just as likely to find me obsessing over all things cheesy as you are getting excited by a full produce drawer. I'm a mom to three, obsessive planner and roller coasters are my happy place. Let's dig deeper →

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