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!
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!
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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Ingredients for Low Carb Chicken Parmesan
- 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
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.)
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
For those who don’t eat pork or who are trying to avoid processed foods, almond flour and parmesan cheese is the perfect alternative.
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.
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.
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.
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.
Top - Top each piece of chicken with marinara sauce and mozzarella 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
- 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
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
- Salad (I love this Caesar Salad with it - skip the chicken in the salad recipe.)
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.
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.
Keto Chicken Parmesan
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.
Stacie
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.
Mel
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!
Theresa
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!
Funke Olotu
This looks so yummy and I’m with you on not being sure if pork is healthy. Great recipe and amazing pictures
Subhashish Roy
This is the ideal preparation for me with low carbohydrates & prepared in Air frier. I must try this out.
artchee
This looks very delicious. I like chicken but I'm currently cutting down on cheese. :0(
Kristine Nicole Alessandra
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.
Porsha carr
I would like to test this out to see how it taste 🙂
Sara Welch
What a delicious dinner option that won't throw me off my diet, either! Can't wait to give this a try.
Beth Pierce
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!
StylishGeek
Fantastic recipe! And using almond flour and Parmesan cheese....genius! Definitely will try this recipe because it is yummy and healthy. Thanks for sharing!
Fatima Torres
These chicken parm dishes look so good. I love anything with chicken.
Heather Barber McMechan
I've been meaning to try a keto inspired dish like this one. Chicken parm has always been one of my favorite dishes.
Red
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 🙂
Wendy
Thanks so much!
Brittany
Are the macros per chicken breast or is there a suggested serving size?
Wendy Polisi
The nutritional info is for 1/8 of the recipe. (Or about 4 ounces of chicken.)
Phil
What brand sauce did you use??
Wendy Polisi
I usually make my own using this recipe. If I don't I use Rao's.
Xuhi
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!
Weva Mafufo
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.
Ang Paris
This looks SO delicious Wendy! I can't wait to try your recipe 🙂
Wendy Polisi
Thanks so my Ang!
Pam
This recipe is absolutely perfect. We LOVED it! It was delicious and will definitely be making this again and agaIn and again..,
Wendy Polisi
I am so glad that you enjoyed it! This is one of my favorites too.
Hannah Flack
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!!
Ashley O.
Is that the sodium for one piece? Or the entire 2 pounds of chicken?
Wendy Polisi
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.
Bet
We loved this - including 2/3 of kids, which is about as well as we ever do! 😉 Thank you!
Wendy Polisi
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.
Debbie
I have made this recipe many times, It is GREAT! I make mine in the oven.Thanks so much!
Wendy Polisi
I am so glad that you enjoy it! It is a favorite of mine too.
Kimberly
OMG... this was so good. It will be going into my keto must have dinners! Thank you!
Steve Crispin
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.
Wendy Polisi
I am happy that you liked it!
Carrie Litkowski
I loved this and made it along with your keto marinara sauce. It all worked so well together. Thank you.
Wendy Polisi
So happy that you liked it!
Erin
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.
Wendy Polisi
I am so glad that you enjoyed it!
Kay
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
Wendy Polisi
I am so glad that you enjoyed it!
Christine Rudman
New to Keto and made this recipe today. If all Keto recipes are as good as this one, I look forward to this new journey. So delicious and I did not have a problem at all getting the coating to stick.
Wendy Polisi
This is a favorite of mine too! I am so glad you enjoyed it. Good luck on your keto journey.