//Low Carb Chicken Parmesan (Keto)

Low Carb Chicken Parmesan (Keto)

Low Carb Chicken Parmesan with a crispy Keto coating tastes just like a classic Parmigiana without the carb-loaded guilt!

Miss your beloved Chicken Parmigiana? Smothered in a rich homemade tomato sauce and melted mozzarella cheese, there’s no doubt you’ll be adding this Low Carb Chicken Parmesan recipe back into your Keto diet! Air fryer method included!

LOW CARB CHICKEN PARMESAN

Using our Parmesan Crusted Chicken Recipe to make one hell of a parma for those of us TRYING to stick to our diets and possibly failing because the craving for ‘normal’ food is too real. If this speaks to you…YOU’RE WELCOME! Because sometimes you just want a golden, crispy crust coating your chicken…and when that craving hits, even this no breading recipe just doesn’t cut it!

Normally, recipes for a low carb crust contain coconut flour, pork rinds or some kind of nut meal. I found the best tasting crumb for this low carb chicken parmesan recipe is a mixture of almond flour and parmesan cheese.

HOW TO MAKE PARMESAN CRUST CHICKEN | cafedelites.com

HOW TO MAKE PARMESAN CRUST CHICKEN | cafedelites.com

HOW TO MAKE LOW CARB CHICKEN PARMESAN

Golden cheesy crust + rich tomato sauce + melted cheese = the Keto answer to your parma loving, gluten free prayers!

Just like a classic chicken Parma recipe, skinless and boneless chicken breasts are dipped in a flavourful egg wash for the ultimate taste explosion before being coated in a Parmesan crumb mixture. This low carb version may have a few steps, but the end result is so worth it:

  1. Season to start the flavour-romance: I use Italian seasoning but you can use whatever you have — just make sure you love it.
  2. Dip in a garlicky egg wash: fresh garlic is best but you CAN sub with garlic powder. Use 1 teaspoon.
  3. Coat in parmesan/almond flour mixture.
  4. Fry to crispy, golden heaven for 4 minutes each side. Cook in an olive oil/butter mixture. You can use either or both together as we always do. I find the butter/oil mixture yields perfect golden-crust results.
  5. Cook sauce.
  6. Spread half of the sauce in your baking dish.
  7. Arrange chicken over sauce, top with more sauce, sprinkle with cheese.
  8. Broil (or grill for us Aussies!)

With our low carb chicken parmesan, you have the option of using your favourite marinara sauce OR cooking up our homemade tomato sauce.

Parmesan Crusted Chicken | cafedelites.comParmesan Crusted Chicken | cafedelites.com

TIPS

Since you’re cooking chicken breasts coated with parmesan cheese, you need to use a non-stick frying pan (or skillet). Please don’t use any other pan as the chicken may stick to it and ruin your dinner.

To check if your chicken is golden on the underside, give it a gentle push with a spatula after 3 minutes of cooking. If it moves or slides in the grease, use nonstick tongs to lift a corner of the breast to check. If golden, flip and cook until done all the way through.

WHAT DO YOU EAT WITH LOW CARB CHICKEN PARMESAN?

Buttery cauliflower mash, zucchini noodles, creamy broccoli, garlic mushrooms, cauliflower rice, sautéed green beans, steamed veggies or roasted veggies.


AIR FRYER CHICKEN PARMESAN

You CAN totally air fry your chicken!

  • Preheat your air fryer to 400°F (200°C).
  • Spray crumbed chicken all over with olive oil spray.
  • Place two chicken breasts in air fryer basket in a single layer. Cook for 7 minutes.
  • Flip the chicken breasts over. Top with marinara sauce and mozzarella cheese. Air fry for a further 3-4 minutes or until chicken reaches an internal temperature of 165°F (74°C), and cheese has melted.

  • Set aside and repeat with remaining chicken breasts.

MORE KETO RECIPES

Creamy Tuscan Chicken
Garlic Butter Shrimp Scampi
Pork Chops With Creamy Mushroom Sauce
Steak & Shrimp (Surf and Turf)
Spinach Stuffed Salmon

Low Carb Chicken Parmesan Recipe | cafedelites.comLow Carb Chicken Parmesan Recipe | cafedelites.com

Oven Baked Low Carb Chicken Parmesan tastes just like a classic Parmigiana without the carb-loaded guilt. Simple to make with a crispy Keto coating, you’ll be adding this Chicken Parmesan recipe back into your Keto diet! Smothered in a rich homemade tomato sauce and melted mozzarella cheese!

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Prep: 10 mins

Cook: 15 mins

Total: 25 mins

Serves: 4 serves

Ingredients

CHICKEN:

  • 1 pound 500g chicken breasts, (2 large breasts)
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon onion powder
  • Salt and pepper, to season

EGG WASH:

  • 2 eggs
  • 1 clove garlic, minced
  • 1/2 teaspoon Italian seasoning
  • Salt and pepper, to taste

COATING:

  • 1 cup fresh grated parmesan cheese
  • 1/2 cup almond flour, (not almond meal)

TO COOK:

  • 2 tablespoons olive oil
  • 1 tablespoon butter

TOPPING:

  • 26 oz (750g) marinara sauce* (SEE NOTES TO MAKE SAUCE FROM SCRATCH))
  • 8 oz (250g) fresh shredded mozzarella cheese
  • Pinch crushed red pepper flakes, OPTIONAL
  • 2 tablespoons freshly chopped basil or parsley

Instructions

CHICKEN:

  • Slice each chicken breast in half horizontally to make 4 fillets. Generously season with Italian seasoning, onion powder, salt and pepper. Set aside.

EGG WASH:

  • In a shallow bowl, whisk together eggs, garlic and Italian seasoning. Season with a pinch of salt and pepper. Place chicken in the egg wash and set aside to let marinate.*

TO COOK:

  • Using a fork or tongs, pick up one of the chicken breast pieces and allow excess egg wash to drip off. Dredge in the parmesan mixture, pressing chicken lightly into the coating with the back of the fork, then turn and repeat. Shake off excess coating and repeat with remaining chicken pieces.

  • Heat oil and butter in a large NON-STICK skillet or frying pan over medium-high heat. Fry 2 chicken pieces at a time UNTOUCHED for (about 4 minutes). Do not move chicken around as the coating may peel off of the surface of the chicken before it gets a chance to stick!

  • Once the coating is crispy, golden and set, flip and continue frying on other side until golden and cooked through.

  • Repeat with remaining chicken breast.

  • Arrange oven rack to the middle of your oven. Preheat oven broiler (grill) to 400°F (200°C). Lightly grease a baking dish with non stick cooking oil spray.

  • Spread half of the marinara over the base of a lightly greased baking dish. Sprinkle with red chili flakes (if using) and arrange chicken over the sauce in a single layer. Spread remaining sauce over each chicken breast.

  • Top with the mozzarella and parmesan cheese. Broil (or grill) for 5-10 minutes, or until cheese is bubbling and melted and the chicken is completely cooked through.

    Sprinkle with chopped basil or parsley to serve.

Notes

TIPS

To check if your chicken is golden on the underside, give it a gentle push with a spatula after 3 minutes of cooking. If it moves or slides in the grease, use nonstick tongs to lift a corner of the breast to check. If golden, flip and repeat.

TO MAKE AHEAD:

*If time allows, marinate chicken overnight in the egg wash for a deeper flavour. Cover with wrap and refrigerate, then take it out at least 15 minutes before cooking to help get the chill out.

AIR FRYER METHOD:

You CAN totally air fry your chicken!

  • Preheat your air fryer to 400°F (200°C).
  • Spray crumbed chicken all over with olive oil spray.
  • Place two chicken breasts in air fryer basket in a single layer. Cook for 7 minutes.
  • Flip the chicken breasts over. Top with marinara sauce and mozzarella cheese. Air fry for a further 3-4 minutes or until chicken reaches an internal temperature of 165°F (74°C), and cheese has melted.

  • Set aside and repeat with remaining chicken breasts.

TO MAKE YOUR OWN SAUCE:

  • 1 tablespoon olive oil
  • 1 large onion chopped
  • 2 teaspoons minced garlic
  • 14 ounces (400 g) tomato puree (Passata)
  • Salt and pepper to taste
  • 1 teaspoon dried Italian herbs
  • 1 teaspoon sugar substitute (optional)
  • Red chili flakes
  1. Heat oil in a medium-sized pot. Fry onion until transparent (about 3 minutes), then add the garlic until fragrant (about 30 seconds).
  2. Add the tomato puree, salt and pepper to taste, Italian herbs, sugar substitute and a pinch of red chili flakes. Cover with lid to simmer for about 8 minutes, or until sauce has thickened slightly. Taste test and adjust salt and pepper, if needed.

SERVE

Serve with our popular buttery cauliflower mash for the ultimate low carb meal!

Nutrition

Calories: 486kcal | Carbohydrates: 8g | Protein: 47g | Fat: 31g | Saturated Fat: 12g | Fiber: 3g | Sugar: 4g