Keto Chicken Parmesan Recipe: A Low-Carb, High-Flavor Delight

If you’re following a ketogenic lifestyle and craving Italian comfort food, this Keto Chicken Parmesan Recipe is a perfect dish to satisfy those cravings without breaking your carb bank. Traditional chicken parmesan, while delicious, usually includes breaded chicken coated with flour and breadcrumbs, which is a no-go for keto enthusiasts. This recipe swaps those carb-heavy ingredients for low-carb alternatives while keeping all the flavor and texture you love.

Introduction

Chicken Parmesan is a classic Italian-American dish featuring breaded chicken cutlets smothered in marinara sauce and melted cheese. The keto version uses almond flour or pork rind crumbs to create a crispy coating that stays true to the original taste while fitting into your ketogenic macros. This recipe is simple, quick, and ideal for anyone looking to enjoy comfort food on a low-carb diet.

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Nutrition (Per Serving)

• Calories: 450 kcal

• Protein: 45g

• Fat: 28g

• Total Carbohydrates: 6g

• Fiber: 2g

• Net Carbs: 4g

These macros make it an excellent choice for keto dieters, balancing high protein and healthy fats with minimal carbs.

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Prep Time, Cooking Time, and Total Time

• Prep Time: 15 minutes

• Active Cooking Time: 20 minutes

• Resting Time: 5 minutes

• Total Time: 40 minutes

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Cuisine and Course

• Cuisine: Italian, Keto-friendly

• Course: Main Course, Dinner

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Servings

This recipe serves 4 people.

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Equipment Needed

• Skillet or frying pan

• Oven-safe baking dish or skillet (optional)

• Mixing bowls

• Meat mallet or rolling pin (optional, for flattening chicken)

• Tongs or spatula

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Ingredients

• 4 boneless, skinless chicken breasts

• 1 cup almond flour (or crushed pork rinds for extra crunch)

• 1/2 cup grated Parmesan cheese

• 1 teaspoon Italian seasoning

• 1 teaspoon garlic powder

• 1/2 teaspoon salt

• 1/2 teaspoon black pepper

• 2 large eggs

• 1 cup low-carb marinara sauce (sugar-free)

• 1 1/2 cups shredded mozzarella cheese

• 2 tablespoons olive oil or avocado oil for frying

• Fresh basil or parsley for garnish (optional)

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Instructions

Step 1: Prepare the Chicken

Start by flattening the chicken breasts to an even thickness for uniform cooking. Place each chicken breast between two sheets of parchment paper or plastic wrap and gently pound with a meat mallet or rolling pin until about 1/2 inch thick.

Step 2: Mix the Breading

In a shallow bowl, combine the almond flour, grated Parmesan cheese, Italian seasoning, garlic powder, salt, and black pepper.

Step 3: Prepare the Egg Wash

In another bowl, beat the two eggs until smooth.

Step 4: Bread the Chicken

Dip each chicken breast first into the egg wash, letting any excess drip off. Then dredge it thoroughly in the almond flour mixture, pressing gently to adhere the coating evenly.

Step 5: Fry the Chicken

Heat the olive oil in a large skillet over medium heat. Once hot, add the breaded chicken breasts. Cook for 4-5 minutes per side, or until the crust is golden brown and the chicken is cooked through (internal temperature of 165°F or 75°C). Transfer to a paper towel-lined plate to drain excess oil.

Step 6: Assemble the Chicken Parmesan

Preheat your oven to 375°F (190°C). Place the fried chicken breasts in a baking dish or leave them in an oven-safe skillet. Spoon the low-carb marinara sauce evenly over each piece. Sprinkle shredded mozzarella cheese generously on top.

Step 7: Bake and Melt Cheese

Place the dish in the oven and bake for 10-12 minutes, or until the cheese is melted, bubbly, and slightly golden.

Step 8: Garnish and Serve

Remove from oven and let rest for 5 minutes. Garnish with fresh basil or parsley if desired. Serve hot and enjoy!

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Tips for the Best Keto Chicken Parmesan

• Use fresh, high-quality cheese for the best melting texture.

• Crushing pork rinds instead of almond flour provides extra crunch and flavor.

• Choose a marinara sauce with no added sugar to keep carbs low.

• For extra flavor, add a pinch of red pepper flakes to the sauce.

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Why This Recipe Works for Keto Dieters

Traditional chicken Parmesan relies heavily on breadcrumbs, which are loaded with carbs. By using almond flour or pork rinds, this keto-friendly recipe maintains the crispy coating and rich flavor but keeps carbs minimal. Plus, with a good balance of protein and fat, it supports keto macros perfectly.

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Final Thoughts

This Keto Chicken Parmesan Recipe is an easy, satisfying, and delicious way to indulge your Italian food cravings without kicking you out of ketosis. With straightforward ingredients and simple steps, it’s perfect for weeknight dinners or meal prep. Give it a try and enjoy all the classic flavors of chicken Parmesan, keto-style!