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Keto Chicken Parmesan – An Easy & Delicious, Low-Carb Recipe

You can’t go wrong with this Keto Chicken Parmesan recipe. All the flavors of the iconic dish, without all the carbohydrates.

Chicken Parmesan is a dish found in almost any Italian restaurant in the United States. It is typically made with breaded and fried chicken breasts that are coated in a thick marinara sauce and topped with cheese. Then it is served over a bed of pasta noodles.

Although it is an absolutely delicious meal, it doesn’t fit into a diet that focuses on reducing carbohydrates. The breading on the chicken traditionally is made with a combination of flour and bread crumbs.

Keto Chicken Parmesan
It is still possible to enjoy Chicken Parmesan on a low-carb, Keto diet.

And because of the flour and bread crumbs, it can’t be eaten on a Keto diet. However, with this recipe the breading is replaced with low-carb ingredients that will still give you that familiar crunch of the classic breading.

Therefore this family approved chicken parmesan dish is not only low in carbs, it is also gluten-free, grain-free, and is absolutely delicious!

Keto Chicken Parmesan

INGREDIENTS

  • Chicken breast
  • Italian seasoning
  • Onion powder
  • Salt and pepper, to taste
  • Egg
  • Parmesan cheese
  • Almond flour
  • Extra virgin olive oil
  • Butter, unsalted
  • Marinara sauce, low-sugar
  • Italian blend shredded cheese
  • Parmesan cheese

COOKING INSTRUCTIONS

Step 1: Use two thin chicken breasts, or cut one large chicken breast in half to make two thin chicken breasts. Then sprinkle Italian seasoning, onion powder, salt and pepper over both sides of each chicken breasts.

Step 2: In a shallow bowl, whisk an egg until well mixed. In another shallow bowl add the 1/2 cup Parmesan cheese and 1/4 cup Almond flour and mix well. Set aside.

Step 3: Preheat oven to 400°F and spray a baking dish with non-stick cooking spray, set aside. Heat a non-stick skillet or use a non-stick electric skillet and place over medium-high heat. Add the oil and butter to the skillet.

seasoned chicken
Start by seasoning the chicken on both sides before breading.

Bread The Chicken Breasts

Step 4: Working one at a time, dip each chicken breast in the egg mixture and coat both sides. Lift the chicken breast out of the egg and let any excess drip off.

Now place the chicken breast in the breading mixture and coat both sides, lightly pressing the coating so that it adheres to the surface. Repeat with the other chicken breast.

Step 5: Place the breaded chicken breast in the hot oil/butter mixture. Let the chicken breast sit in the pan for 4 minutes, without being moved so that the coating crisps up and sticks to the chicken breast surface.

Then flip and cook for another 4 minutes on the other side.

Step 6: While the chicken is cooking, spread 1/2 cup of the marinara sauce in the bottom of the baking dish. When the chicken is finished browning, place each breast on top of the marinara sauce.

Evenly spread the remaining marinara sauce on top of the chicken. Then sprinkle the Italian blend and Parmesan cheese on top of each breast.

Step 7: Place the baking dish in the preheated oven for 15 minutes, or until the chicken reaches an internal temperature of 160°F.

Optional Step: If you want the cheese to brown more, place under the broiler for 3 minutes, watching carefully so that it does not burn.

Remove the dish from the oven and let the chicken sit for 4 minutes before serving.

breaded chicken
The breading is a simple mixture of Parmesan cheese and almond flour.

Helpful Tips

1. The secret to perfectly cooked Keto Chicken Parmesan is to make sure the chicken isn’t overcooked. Cook it until an instant read digital thermometer reads 160°F when inserted in the thickest section of the chicken breast. Then remove it from the oven.

As the chicken sits, the temperature will continue to increase to the recommended 165°F safe consumption temperature.

2. If you are following a strict Keto diet, be sure to check the marinara sauce for added sugars. Tomatoes naturally have some carbohydrates and many jarred marinara and pasta sauce have additives and way more sugar than you could imagine.

Therefore, be sure to read the labels so that you stay within your allotment of daily carbohydrates.

3. Add a little more flavor with a dash of red pepper flakes. Simply mix it into the marinara sauce to give the sauce a little kick.

Serving Suggestions for Keto Chicken Parmesan

You may be wondering what to serve with Keto Chicken Parmesan. Although the traditional dish is served over a bed of pasta, you can keep it low-carb by serving over zucchini or spaghetti squash noodles.

Are you missing mashed potatoes? How about a side dish of mashed cauliflower instead?

Or keep it simple and serve it with a quick and easy garden or Caesar salad, roasted green beans, balsamic mushrooms, or roasted cauliflower.

breaded chicken
Cook the chicken until the breading is golden brown in color and the chicken is cooked through.

How to Store, Freeze, And Reheat Chicken Parmesan

To store: Store leftovers in a covered container in a refrigerator for up to five days.

To freeze individual servings of chicken parmesan, place them in a shallow vessel and freeze for up to six months.

Reheating: It is best to use an oven to reheat leftovers. Cover the keto chicken parmesan and reheat at 350°F for 10-15 minutes. You may microwave it, although the chicken breading may become a little mushy as a result.

Frequently Asked Questions (FAQs)

Are you able to make this recipe in advance?

Although it is best to make Keto Chicken Parmesan fresh, you can make part of this dish ahead of time. Start by breading the chicken as instructed. Then cook the chicken breasts in the oil and let cool completely. Store the chicken in the refrigerator.

Then when you are ready to make the dish, finish the chicken in the oven as instructed. However, you will need to add 5 extra minutes of baking time because the chicken will be cold.

Is there a difference between chicken parmigiana and chicken parmesan?

This meal is known as chicken parmesan, chicken parmigiana, or chicken parm, depending on where you are in the world. There is no significant difference between the terms.

Is marinara sauce suitable for a keto diet?

The majority of marinara sauces sold in stores contain added sugar and are not keto-friendly. However, you can find a few brands that have no added sugar, such as Yo Mama’s and Prego.

Alternatively, you can make homemade Keto spaghetti sauce. Besides tasting great, it’s also free of artificial sweeteners and preservatives.

keto chicken parmesan
If you want the cheese to turn golden brown, place the chicken under the broiler for a few minutes.

Is it possible for me to bake or air-fry the chicken instead?

The best way to get a crispy coating on the chicken is to fry it in oil. However, you can omit this step if you prefer to bake or air-fry it instead.

· Baking- Place the breaded chicken evenly on a parchment paper lined baking pan and bake in a preheated oven set at 350°F for 20 minutes turning halfway through.

· Air fryer- Place the breaded chicken on the air fryer rack or basket sprayed with olive oil spray. Cook at 400°F for 10 minutes, turning halfway through.

Regardless of whatever method you use to cook your chicken, ensure the internal temperature reaches 160°F before removing it from the heat source.

Enjoy! Mary

If you are looking for another delicious, low-carb chicken recipe, be sure to try this French Onion Chicken recipe!

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To receive FREE recipes delivered directly to your email, be sure to sign up for the iCookfortwo newsletter. A sign up form is located in the middle of this article. If you have any questions, comments, or want to submit an idea for a recipe for two, feel free to email at mary@icookfortwo.com

Keto Chicken Parmesan

Low-Carb Chicken Parmesan

Yield: 2 servings
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Chicken Parmesan made with a low-carb breading and cooked until moist and tender on the inside and topped with Marinara sauce and cheese.

Ingredients

  • 2 chicken breasts, thin
  • 1/2 teaspoon Italian seasoning
  • 1/4 teaspoon Onion powder
  • salt and pepper, to taste
  • 1 egg
  • 1/2 cup Parmesan cheese
  • 1/4 cup Almond flour
  • 2 Tablespoon olive oil
  • 1 Tablespoon butter, unsalted
  • 1 cup Marinara sauce
  • 1/2 cup Italian blend shredded cheese
  • 2 Tablespoons Parmesan cheese

Instructions

  1. Sprinkle Italian seasoning, onion powder, salt and pepper over both sides of each chicken breasts.
  2. In a shallow bowl, whisk an egg until mixed well. In another shallow bowl add the 1/2 cup Parmesan cheese and 1/4 cup Almond flour and mix well. Set aside.
  3. Preheat oven to 400°F and spray a baking dish with non-stick cooking spray, set aside.
  4. Heat a non-stick skillet or use a non-stick electric skillet and place over medium-high heat. Add the oil and butter.
  5. Working one at a time, dip each chicken breast in the egg mixture and coat both sides. Lift the chicken breast out of the egg and let any excess drip off. Now place the chicken breast in the breading mixture and coat both sides, lightly pressing the coating so that it adheres to the surface. Place the breaded chicken breast in the hot oil/butter mixture. Repeat with the other chicken breast.
  6. Let the chicken breast sit in the pan for 4 minutes, without being moved so that the coating crisps up and sticks to the chicken breast surface. Then flip and cook for another 4 minutes on the other side.
  7. While the chicken is cooking, spread 1/2 cup of the marinara sauce in the bottom of the baking dish. When the chicken is finished browning, place each breast in the marinara sauce.
  8. Evenly spread the remaining marinara sauce on top of the chicken. Then sprinkle the Italian blend and Parmesan cheese on top of each breast.
  9. Place in the preheated oven for 15 minutes, or until the chicken reaches an internal temperature of 165°F (74°C). If you want the cheese to brown more, place under the broiler for 3 minutes, watching carefully so that it does not burn.
  10. Remove the dish from the oven and let the chicken sit for 4 minutes before serving.
  11. Serve warm over cauliflower rice, cauliflower mash, spaghetti squash noodles or zucchini noodles. Or eat as a stand alone, low carb meal with a side salad.

Notes

Recipe provided by iCookfortwo.com

Nutrition Information
Yield 2
Amount Per Serving Calories 796Total Fat 53gSaturated Fat 18gTrans Fat 1gUnsaturated Fat 30gCholesterol 267mgSodium 1587mgCarbohydrates 19gFiber 4gSugar 7gProtein 60g

Nutritional Information is to be used as a general guideline only . Nutritional calculations will vary from the types and brands of the products used.

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