Few foods offer the same level of comfort as a juicy, crispy chicken dish. This Keto Chicken Parmesan recipe delivers all the flavor of traditional Chicken Parm, without the carbs. It's a family-friendly meal that's both satisfying and easy to make.
Ingredients for Keto Chicken Parmesan
Here's what you'll need to create this breadless chicken Parmesan:
- Chicken: Boneless chicken breasts are preferred for this recipe.
- Salt: Optional, but recommended for brining.
- Almond Flour or Pork Rinds: Finely ground almond flour can be used. Alternatively, crushed pork rinds can be used as a breading.
- Parmesan cheese: Use freshly grated Parmesan cheese.
- Italian Seasoning: A blend of basil, rosemary, thyme, and oregano. Or use a batch of Italian dried spice seasoning, combine 1 tablespoon each of dried basil, oregano, thyme, rosemary and marjoram.
- Eggs: To help the coating adhere to the chicken.
- Oil Spray: Avocado oil is a good choice, but any oil with a high smoke point will work.
- Marinara Sauce: Use homemade or store-bought, ensuring it has no added sugar. Rao’s Marinara is a popular choice.
- Mozzarella Cheese: Freshly grated mozzarella cheese melts best.
- Olive oil and salted butter: To sauté the chicken.
- Garlic powder and onion powder: For seasoning.
- Ghee: For cooking.
- Cream: For egg mixture.
Optional Ingredients
- Garlic salt and pepper
- Fresh basil
- Crushed red pepper
Preparation
Pounding the Chicken: Place the chicken breasts in a plastic bag and pound them to a uniform thickness (about ½ inch) using a meat mallet. Alternatively, slice the chicken breasts horizontally into two thin pieces.
Brining (Optional): Heat 1 cup of water over medium heat and stir in salt until the salt dissolves. Transfer to a medium bowl and fill the bowl with cold water or ice. Add the chicken breasts and allow to brine in the refrigerator for 45 minutes.
Preheating: Preheat an air fryer to 390 degrees Fahrenheit or an oven to 425 degrees Fahrenheit.
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Preparing the Coating: In a large bowl, combine the almond flour (or crushed pork rinds), grated parmesan cheese, Italian seasoning, garlic powder and onion powder, salt, and pepper.
Egg Mixture: Place the eggs in a separate bowl and beat well.
Cooking Instructions
Air Fryer Instructions
Drain the chicken and pat it dry with paper towels.
Coat the chicken with the egg mixture, then dredge in the almond flour (or pork rind) mixture. Press the coating gently into the chicken.
Spray both sides of the chicken well with oil.
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Add the chicken to the air fryer and cook for 10 minutes or until golden brown. Cooking times may vary by air fryer brand.
Carefully flip with a spatula, respray, and cook for an additional 5 minutes, until cooked through.
Oven Instructions
Preheat oven to 350 degrees.
Place the chicken on a parchment-lined baking sheet.
Cook for 12 minutes, or until golden brown.
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Flip with a spatula.
Sauté Instructions
Heat a large sauté pan over medium heat. Add the olive oil and salted butter.
Add the seasoned chicken cutlets to the pan. Sauté for 2 - 3 minutes per side. The chicken should be golden brown and cooked through.
Final Steps
Topping: Top each piece of chicken with marinara sauce and mozzarella cheese.
Baking (Final): Pop the chicken into the oven. Bake for another 5 minutes until the cheese is melted and bubbly.
Broil (Optional): Broil until cheese is melted and bubbly.
Tips and Considerations
Chicken Selection: While chicken breasts are commonly used, chicken tenders are a good alternative, especially for those who prefer a more tender texture.
Non-Stick Pan: Use a good non-stick pan to prevent the parmesan layer from sticking.
Cheese Quality: Use top-quality cheese, blending grated mozzarella with real Parmigiano Reggiano for the best flavor.
Marinara Sauce: The type of marinara sauce matters. Watch for added sugar in store-bought sauces.
Internal Temperature: Use an instant-read thermometer to ensure the chicken is cooked to a safe internal temperature of 165 degrees Fahrenheit (158-160 when removed from the oven, the temperature will rise a few more degrees as it rests during serving).
Cooking Time: Cooking times can vary slightly depending on the oven or air fryer, as well as the thickness of the chicken.
Make Ahead: You can prep the chicken, coat it with parmesan cheese, and refrigerate for up to a day. You can also freeze the chicken at this stage for up to 2 months.
Serving Suggestions: Serve low-carb chicken Parmesan with zoodles (zucchini noodles), spaghetti squash, any low-carb noodles like shirataki, or cauliflower rice. Simple sides of garlic broccoli or steamed asparagus are low effort dishes.
Storage: You can keep this low carb chicken Parmesan in the refrigerator for about 4 days. To reheat, it crisps up best in an air fryer.
Gluten-Free: This recipe is gluten-free.
The Secret to Crispy, Breadless Chicken
The key to achieving a crispy crust without breadcrumbs lies in the combination of almond flour (or crushed pork rinds) and parmesan cheese. Pressing the mixture firmly onto the chicken ensures that it adheres well during cooking. The pork rinds get super crispy when cooked in a skillet.
Variations
- Chicken Thighs: While this recipe typically uses chicken breasts, you can also use boneless chicken thighs.
- Spices: Feel free to experiment with different spices and herbs to customize the flavor profile.
Health Benefits
This Keto Chicken Parmesan recipe is not only delicious but also offers several health benefits:
- Low Carb: By eliminating breadcrumbs, this recipe significantly reduces the carbohydrate content.
- Gluten-Free: This recipe is naturally gluten-free.
- High Protein: Chicken is an excellent source of protein, which is essential for building and repairing tissues.
- Keto-Friendly: This recipe is suitable for those following a ketogenic diet.
Is Chicken Parmigiana Really Italian?
Well nope, not Italian I am afraid. But it is said that it was somehow inspired by the Italian dish melanzane alla parmigiana, or what we know (roughly) as “eggplant parm”.