Keto Chicken Parmesan

Published: Oct 10, 2023 · Last Updated: Oct 10, 2023 by Kyndra Holley

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This Keto Chicken Parmesan Recipe is the perfect quick and easy weeknight meal – simple, but loaded with flavor. Tender, juicy chicken breasts, coated in a crispy low carb breading mix, and topped with homemade marinara sauce, mozzarella and parmesan cheeses, then baked to perfection. Best of all, it comes together in less than 30 minutes.

A white bowl with a plate of breaded chicken with melted cheese in a pool of marinara sauce.

Ingredients in Keto Chicken Parmesan

Ingredients laid out to make a low carb chicken parmigiana - chicken, marinara, cheese, basil, breading, egg, and olive oil.

Ingredients Notes and Substitutions

Chicken: I used boneless, skinless chicken breasts and sliced them in half lengthwise to make thin, cutlet sized pieces of chicken. You can also pound the chicken breasts until they are thin. You can even buy chicken cutlets or tenderloins. (More Keto Chicken Recipes)
Keto Breading: To keep this chicken parmesan both low carb and gluten free, I use a mixture of pork rinds and parmesan cheese, seasoned with garlic powder, dried Italian seasoning, salt and pepper for the breading. If you do not want to use pork rinds, you can substitute almond flour. Alternatively, you can simply coat these with parmesan cheese and spices like I did in my Parmesan Crusted Chicken Recipe.
Marinara: I like to make this with my homemade Pesto Marinara Sauce or my Three Cheese Garlic Marinara Sauce, but you can also go with a store-bought variety.
Cheese: While mozzarella and Parmesan cheese are traditional choices, you can use any of your favorite cheeses. Provolone, cheddar, gruyere and gouda are some of my other favorite choices.

How to Make Low Carb Chicken Parmesan

4 step by step photos showing egg wash, breading, raw chicken breasts and breaded chicken breasts.

Dredging and Breading the Chicken

Crack the eggs in a shallow bowl and fork whisk. Place the breading in a separate shallow bowl.

Coat a piece of chicken with the egg wash and then liberally coat with the breading mixture. Repeat this process with each piece of chicken.

Step by step photos for how to pan-dry and then bake chicken parmesan.

Pan-Frying and Baking Keto Chicken Parmesan

Heat the olive oil in a large skillet, over medium-high heat. Once the oil is hot, add the breaded chicken to the pan. Cook the chicken 3 to 4 pieces at a time, being careful not to overcrowd the pan. Flipping only once, cook for 4 minutes on each side or until breading is a deep golden brown and nice and crispy.

While the chicken is frying, heat the marinara sauce. Preheat the oven to broil. Line a rimmed baking sheet with parchment paper. Arrange the crispy chicken breasts on the parchment paper. Top each one with a generous amount of sauce.

On top of the sauce, layer on some of the sliced fresh mozzarella cheese and then sprinkle the parmesan cheese over top. Broil for 2 to 3 minutes, or until the cheese is bubbly and browned. Garnish with basil before serving. Serve with extra sauce and parmesan cheese on the side.

A sheet pan lined with parchment paper, topped with pieces of low carb and gluten free chicken parmesan.

Recipe Tips and Variations

Protein Variations: Instead of chicken, you can use thin pork cutlets or veal cutlets for a delicious twist.
Make it vegetarian: For a vegetarian version, substitute the chicken with slices of egg plant or portobello mushrooms. (Vegetarian Keto Recipes)
Double Coating: For an extra crispy breading, dip the breaded chicken in the egg wash and breading mixture a second time before frying.
Use a Non-Stick Skillet: Using a non-stick skillet can help prevent the chicken from sticking to the pan during frying.
Creamy Alfredo: Instead of marinara sauce, try topping the chicken with a creamy Alfredo sauce and a blend of Italian cheeses for a different flavor profile.
Pesto Parmesan: Replace the marinara sauce with pesto sauce and top with Parmesan for a flavorful twist.
Add Mushrooms: Sautéed mushrooms and garlic are a delicious addition to this recipe. Simply pile them on top of the chicken before adding the cheese.
Low-Carb Veggie Base: Serve the chicken Parmesan on a bed of sautéed spinach, rainbow vegetable noodles or cauliflower rice for an extra helping of veggies.

Frequently Asked Questions

Can this be made in the air-fryer?

To make this in an air fryer, bread the chicken as per the instructions and air fry at 375°F for 10 to 12 minutes, flipping halfway through, until they’re crispy and cooked through. Top with marinara sauce and cheese, then air fry for an additional 2 to 3 minutes until the cheese melts and starts to brown.

Can this be made ahead of time?

While it’s best enjoyed fresh, you can prepare the breaded chicken in advance and refrigerate or freeze it. Then, when you’re ready to serve, simply cook as per the instructions, allowing for extra time if they were frozen.

How do I prevent the breading from falling off the chicken while frying?

To ensure the breading stays on the chicken, make sure the oil is hot before adding the chicken, avoid overcrowding the pan, and flip the chicken only once during frying.

Storing, Freezing, and Reheating Keto Chicken Parmesan

Storing: Place leftover Chicken Parmesan in an airtight container and store in the refrigerator for up to 4 days. Store the chicken and sauce separately, if possible, to maintain the crispiness of the breading.

Freezing: If you want to freeze Chicken Parmesan, it’s best to freeze the breaded chicken before adding the sauce and cheese. Lay the breaded chicken on a baking sheet and freeze until solid. Then, transfer the chicken to an airtight container or freezer-safe bag, placing parchment paper between layers to prevent sticking. Freeze for up to 2 to 3 months.

Reheating: To reheat in the oven, preheat to 350°F Place the chicken on a baking sheet and cover it loosely with aluminum foil. Reheat for 10 minutes or until it’s heated through.In an air fryer, air fry the chicken at 350°F for 10 minutes or until it’s crispy and warmed through.For the microwave, place the chicken on a microwave-safe plate, cover it loosely with a microwave-safe cover and heat in 30-second intervals, until it’s heated through.

A white bowl with a plate of breaded chicken with melted cheese in a pool of marinara sauce, on top of shirataki noodles.

Keto Side Dish Recipes

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Author: Kyndra Holley
Total Time: 30 minutes
Yield: 4 Serving 1x
Diet: Gluten Free

Description

This Keto Chicken Parmesan Recipe is the perfect quick and easy weeknight meal – simple, but loaded with flavor. Tender, juicy chicken breasts, coated in a crispy low carb breading mix, and topped with homemade marinara sauce, mozzarella and parmesan cheeses, then baked to perfection. Best of all, it comes together in less than 30 minutes.

Ingredients

Units

Scale

Instructions

Slice each piece of chicken in half lengthwise to make two thin chicken breasts out of each piece.
To a shallow bowl add the eggs and whisk.
Prepare the breading mixture in a separate shallow bowl.
Coat a piece of chicken with the egg wash and then liberally coat with the breading mixture. Repeat this process with each piece of chicken.
Heat the olive oil in a large skillet, over medium-high heat.
Once the oil is hot, add the breaded chicken to the pan. Cook the chicken 3 to 4 pieces at a time, being careful not to overcrowd the pan. Flipping only once, cook for 4 minutes on each side or until breading is a deep golden brown and nice and crispy. Be careful not to move the chicken around in the pan or flip more than necessary or the breading may fall off.
While the chicken is frying, heat the marinara sauce.
Preheat the oven to broil. Line a rimmed baking sheet with parchment paper. Arrange the crispy chicken breasts on the parchment paper. Top each one with a generous amount of sauce. Do not take the sauce all the way to the edges, as you want to keep those nice crispy edges.
On top of the sauce, layer on some of the sliced fresh mozzarella cheese and then sprinkle the parmesan cheese over top. Broil for 2 to 3 minutes, or until the cheese is bubbly and browned.
Garnish with basil before serving. Serve with extra sauce and parmesan cheese on the side.

Notes

Net carbs per serving: 2g
Storing: Place leftover Chicken Parmesan in an airtight container and store in the refrigerator for up to 4 days. Store the chicken and sauce separately, if possible, to maintain the crispiness of the breading.
Freezing: If you want to freeze Chicken Parmesan, it’s best to freeze the breaded chicken before adding the sauce and cheese. Lay the breaded chicken on a baking sheet and freeze until solid. Then, transfer the chicken to an airtight container or freezer-safe bag, placing parchment paper between layers to prevent sticking. Freeze for up to 2 to 3 months.
Reheating: To reheat in the oven, preheat to 350°F Place the chicken on a baking sheet and cover it loosely with aluminum foil. Reheat for 10 minutes or until it’s heated through.In an air fryer, air fry the chicken at 350°F for 10 minutes or until it’s crispy and warmed through.For the microwave, place the chicken on a microwave-safe plate, cover it loosely with a microwave-safe cover and heat in 30-second intervals, until it’s heated through.

Prep Time: 10 minutes
Cook Time: 20 minutes
Category: chicken recipes
Method: Baking
Cuisine: Italian

Nutrition

Calories: 363
Fat: 13g
Carbohydrates: 5g
Fiber: 3g
Protein: 52g

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