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 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:
- Season to start the flavour-romance: I use Italian seasoning but you can use whatever you have — just make sure you love it.
- Dip in a garlicky egg wash: fresh garlic is best but you CAN sub with garlic powder. Use 1 teaspoon.
- Coat in parmesan/almond flour mixture.
- 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.
- Cook sauce.
- Spread half of the sauce in your baking dish.
- Arrange chicken over sauce, top with more sauce, sprinkle with cheese.
- 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.
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
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.*
COATING:
- Combine the parmesan cheese and almond flour in a separate shallow bowl.
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
- 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.
- 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
- Heat oil in a medium-sized pot. Fry onion until transparent (about 3 minutes), then add the garlic until fragrant (about 30 seconds).
- 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 with our popular buttery cauliflower mash for the ultimate low carb meal!
Nutrition
Sandra says
I had some of my own sauce and was looking for a low-carb coating for veal cutlets….what a great find! The cutlets were thin and were quick to make. The coating was crispy and so delicious! Looking forward to using chicken next time-this recipe is definitely a keeper!
Willian says
Glad to be one of many visitors on this awe inspiring web site
:D.
marie says
i have a child with a nut allergy, so almond flour won’t work for us, but would still like to keep low carb. any other suggestion? TIA 🙂
Laura says
Just use parmesan, it’s really good, maybe better than the almond flower
Andi says
I didn’t have any almond flour so just used fresh shredded Parmesan and it turned out really well.
Michael says
Thanks for the recipe. In the middle of it so two questions/comments;
1) The egg wash bowl even though shallw and wide only fits two chicken fillets so I had to use 4 eggs in two different bowls
2) Since shallow does not cover the chicken. Should I flip before dredging?
James says
I made this for dinner according to recipe, only substituting regular flour, and using Rao’s marinara to save time, instead of making my own (which I will try next time). I agree with others that his was the best chicken parmigiana we have ever had. Next time, will make more for leftovers! Great job Cafe Delites!
Theresa says
Made this tonight and my family loved this. I would definitely make this again!
Kyc13 says
Oh my gosh! This is KILLER GOOD! Prob the best chicken parm I’ve ever had! I added fresh mushrooms and an extra teaspoon of Swerve to the sauce. My chicken breasts were thick so I had to cook a little extra until it reached 160 degrees. My husband said loudly, “I LOVE low carb!”
Bridget says
Did you make the sauce or buy your own? I am curious how it tasted?
callie says
Could you use coconut flour instead of almond flour?
Stephaniefaron says
Where do I find almond flour?
Devlin says
Most large grocers now carry almond flour in the baking section of their stores.
Janet Bradley says
Could I use regular flour vs almond flour. I don’t have any. Would this change the taste? Really want to try this recipe.
Thanks, Janet Bradley
Devlin says
You can use whatever flour you have on hand, but it will alter the *Low Carb* benefit.
Sonya says
Made this tonight, used jar sauce. So, so good!
Sam says
Made it for dinner for our carb loving family and they went CRAZY! THANK YOU!