Think going low carb means giving up your favorite dishes? This Keto Chicken Parmesan proves otherwise! Juicy, crispy, and tender, this is one you are going to want to put in your weekly rotation. It is delicious in a totally unforgettable way.
Keto Chicken Parmesan Backstory
One of my most requested dish by 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. (And truthfully, I am all about that. Crispy cheesy goodness beats turkey any day in my book.)
As a result, is one of those dishes that I can go into the kitchen and make without glancing at a recipe.
I feel much better on a low-carb diet, so I knew I had to make some changes to how I made it.
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 Can You Use as a Substitute for Breadcrumbs in a Low Carb Diet?
Often, pork rinds are used as a breading substitute.
However, I don’t eat pork, so pork rinds were out.
(My reasoning for not eating pork is part because I have doubts as to how healthy it is – you can read more here and decide for yourself. And also, I dissected a pig at the tender age of seven for my gifted class. Hello, traumatization! )
After giving it some thought, the logical choice to make Keto Chicken Parmesan 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.
It needs to be something I can have my teens take over if I need to for it to work for a weeknight meal for me.
The good news is that you can get all of the crispy, crunchy, goodness without spending time standing over a hot stove. Gotta love that!
How to Cook Keto Chicken Parmesan
Time needed: 44 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. Add the breasts and allow to brine in the refrigerator for 45 minutes.
Preheat an Air Fryer to 390 degrees or an oven to 425.
- Make the Coating
Combine almond flour, parmesan, Italian seasoning, salt, and pepper in a large bowl.
- Beat Eggs
After that, beat the eggs in a separate bowl.
Dip the pounded meat into the eggs.
Next, coat in the almond flour mixture.
Spray both sides of the breasts with oil and add to a prepared baking sheet or air fryer basket.
Place the chicken in the oven or air fryer and cook for 10 to 12 minutes. Flip and respray. Cook for 5 minute 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.)
Top each piece of chicken with pasta sauce and cheese. Cook until the chicken is cooked through and the cheese is melted.
Tools Needed to Make Keto Chicken Parm
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- Meat mallet and plastic bags or sharp knife
- Air Fryer or Baking Sheet
- Spray Bottle for Oil
Yes! Chicken, preferably organic and free-range, 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.
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. In addition, it is typically fried in oil. The oil itself is not a problem, however, keeping oils the perfect temperature to avoid hitting the smoke point is important and can be tricky for the novice cook. (You can learn more about smoke point and why they matter here.)
For those who don’t eat pork or who are trying to avoid processed foods, almond flour and parmesan cheese is the perfect alternative.
Variations for This Recipe
- 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 1/2 teaspoon to 1 teaspoon of cayenne pepper to the almond flour mixture.
- Use boneless, skinless chicken thighs in place of the chicken breasts.
If You Like This Recipe You May Also Like:
Low Carb Chicken Parmesan
Keto Chicken Parmesan
- 2 pounds Boneless Skinless Chicken Breast
- 1/4 cup sea salt optional
- 1 cup almond flour
- 1 cup parmesan cheese grated
- 1 teaspoon Italian Seasoning
- 1/2 teaspoon sea salt
- 1/2 teaspoon fresh ground pepper
- 2 eggs
- Avocado Oil Spray
- 1/3 cup sugar-free marinara
- 4 ounces fresh mozzarella
- Fresh Basil for garnish
- Place chicken breasts in a plastic bag and pound to a uniform thickness with a meat mallet. (About 1/2”.). 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.
- 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.