This keto chicken parmesan recipe is a game-changer—crispy, juicy chicken topped with marinara sauce and two kinds of cheese, baked to perfection. You won’t believe it’s low-carb!
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I’ve always had a soft spot for fried chicken, and it seems I also have a second stomach for chicken parmesan.
Growing up in Australia, chicken parmigiana, or “parma,” was a comfort food staple. Whether you were at a pub or an Italian restaurant, this dish was always on the menu, with many places claiming to have the best in the country.
I’ve tried hundreds of versions over the years, and while the Italians do it best, I’ve never been disappointed.
Since going keto, I’ve been determined to create a version that’s just as satisfying. Many people think chicken parmesan is time-consuming, but it’s actually quite simple to make!
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Is Chicken Parmesan Keto?
Traditional chicken parmesan is not keto-friendly due to its breading made of flour and breadcrumbs and the carb-heavy sides like potatoes or pasta. But don’t worry—you can make your own restaurant-style keto chicken parmesan that’s just as delicious! The chicken is crispy on the outside, moist on the inside, and topped with marinara sauce and two types of cheese for an incredible flavor explosion.
The secret to perfect chicken parmesan is frying the chicken before baking it. This method ensures that your chicken stays crispy, even after being topped with sauce and cheese.
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What You’ll Need for Keto Chicken Parmesan
For the Chicken:
- Chicken breasts: Use 4 small chicken breasts or 2 large ones sliced in half. Pounding the chicken helps it cook evenly.
- Salt: Just a pinch to enhance the flavors.
- Almond flour: Blanched almond flour mixed with parmesan cheese creates a delicious low-carb breading.
- Parmesan cheese: Finely grated or freshly grated—avoid pre-packed shelf-stable versions, as they can be gritty.
- Garlic and onion powder: For extra flavor without the need for fresh garlic or onion.
- Oil: Use a high-smoke-point oil like peanut or safflower oil for frying.
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For the Toppings:
- Tomato sauce: Use any sugar-free tomato sauce (not ketchup). I like to use homemade spaghetti or pizza sauce.
- Mozzarella cheese: Freshly sliced mozzarella, not pre-shredded.
- Parmesan cheese: A little extra on top for added flavor.
How to Make Low-Carb Chicken Parmesan
- Prep the Chicken: Lightly dust the pounded chicken breasts with almond flour.
- Coat the Chicken: In a small bowl, whisk the eggs. In a separate bowl, mix the remaining almond flour with parmesan cheese, garlic powder, and onion powder. Dip the chicken in the egg mixture, then coat it with the almond flour mixture.
- Fry the Chicken: Fry the chicken until golden brown on both sides.
- Bake the Chicken: Place the fried chicken on a baking tray. Top with marinara sauce, mozzarella, and parmesan cheese. Bake for 10-15 minutes until the cheese is melted and bubbly.
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Tips for the Best Keto Chicken Parmesan
Carb Content: Traditional chicken parmesan has about 49 grams of carbs per serving, largely due to the breadcrumbs. This keto version has just 2 grams of net carbs per serving. Pair it with keto pasta or keto fries, and you’ll still be under 5 grams of net carbs per meal.
Chicken Parmigiana vs. Chicken Parmesan: Depending on where you are, this dish might be called chicken parm, chicken parmesan, or chicken parmigiana. In Australia, it’s commonly known as a “parma” or “parmi.”
Keto-Friendly Marinara: Many store-bought marinara sauces contain added sugar, making them unsuitable for a keto diet. Look for brands like Prego No Added Sugar or Yo Mamma’s, or use a keto spaghetti sauce instead.
Baking or Air Frying: For the crispiest result, frying is best. However, you can bake or air fry the chicken for a lighter version.
- Baking: Place the breaded chicken on a baking tray and bake at 180C/350F for 20 minutes, flipping halfway through.
- Air Frying: Place the breaded chicken in the air fryer basket and cook at 200C/400F for 10 minutes, flipping halfway through.
No matter how you cook it, ensure the internal temperature reaches 65C/150F to ensure it’s fully cooked.
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Storing, Freezing, and Reheating Chicken Parmesan
- To Store: Keep leftovers in the refrigerator, covered, for up to 5 days.
- To Freeze: Place individual portions of chicken parmesan in a shallow container and freeze for up to 6 months.
- To Reheat: Reheat in the oven or air fryer for the best texture. You can microwave it, but the coating may become soggy.
What to Serve with Chicken Parmesan
Take inspiration from Italy and serve it over keto pasta, or go the Western route and pair it with keto fries.
- Pasta
- French fries
- Potato salad
- Almond flour pasta
- Pasta salad
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Ingredients
- 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 tablespoons oil for frying
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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 breasts until 1/4 inch thick. Sprinkle with salt and lightly coat with almond flour.
- Whisk the eggs in a small bowl. In another bowl, combine parmesan cheese, garlic powder, onion powder, and the remaining almond flour. Dip each chicken breast in the egg, then coat with the almond flour mixture.
- Heat oil in a non-stick pan over medium heat. Fry the chicken for 2-3 minutes per side until golden brown. Transfer to a plate lined with paper towels to drain excess oil.
- Preheat the oven to 200C/400F. Line a baking sheet with parchment paper. Place the chicken on the sheet, top with marinara sauce, mozzarella slices, and parmesan cheese. Bake for 10-15 minutes until the cheese is melted and golden.
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Notes
- To Oven Bake: Bake the breaded chicken at 180C/350F for 20 minutes, flipping halfway through.
- To Air Fry: Cook the breaded chicken in an air fryer at 200C/400F for 10 minutes, flipping halfway through.
- Storage: Store leftovers in the refrigerator for up to 5 days.
- Freezing: Freeze individual portions for up to 6 months.
- Reheating: Reheat in the oven or air fryer to keep the chicken crispy.
