Keto Chicken Parmesan (easy + nut free)

This Keto Chicken Parmesan recipe is EASY, tasty, healthy, and perfect for a low-carb diet. It will be a hit with the entire family!

So I could go on and on about how delicious this Keto Chicken Parmesan is but I have too good of a story not to share about chicken parmesan.  So trust me this recipe is absolutely delicious and you should totally make it and we’ll get to the in’s and out’s of the recipe in a moment but first a story…

Our hilarious Keto Chicken Parmesan Story…

When Lauren and I were in college we had a weekly “date night” which featured a ridiculous 3-course meal.  Lauren would make the meal and I would bring a bottle (or 2) of wine that paired well with whatever carb-laden meal she had planned.  O

One evening chicken parmesan was on the menu and as Lauren was preparing dinner I was in the kitchen assisting and cleaning up alongside her.  She was making the chicken in a glass baking dish, and when she took it out of the oven she sat it on the glass cooktop.

Here is where it gets interesting

…the glass cooktop was still on medium heat from the chocolate ganache she had just melted for dessert.  A droplet of marinara had splattered out from the still heating dish of chicken parmesan so I had bent down to wipe it up, as Lauren carried the salads to the table.

All of a sudden, BANG!!! The glass baking dish explodes, marinara goes everywhere, literally everywhere.  Someone, somewhere else in the apartment complex, screams a profanity and I have a split-second decision to make.  Get out of there, or (being a fan of a good practical joke) go down the rest of the way to the floor and play dead.

In hindsight, it was probably not the best decision. I hadn’t taken into account the visual similarities of me lying there surrounded by marinara splatter and a scene from CSI.  Needless to say, Lauren was not appreciative of my improvised prank or the fact that half our dinner was splattered on every kitchen surface within a 15 ft radius and the other half was a smoldering mess of chicken and glass shards.

Luckily, we still had our dessert and wine, so date night wasn’t a total loss but I can’t help to think back to that night every time I make this keto chicken parmesan these days.

Now for what you guys came here for, how to make Keto chicken parm.

What do you use in place of breadcrumbs?

This recipe incorporates crushed pork rinds and parmesan cheese as the ”breading” in place of bread crumbs. This ensures that the chicken is crispy without being soggy! If you were to use almond flour the breading would burn before you were able to cook the chicken breast all of the way through.

We typically use Epic Provisions, 4505 Meats, or Primal Pastures pork rinds as they are humanely raised. No gas station pork rinds here!

What sauce do you use?

We always make our own marinara sauce as it’s super easy to do and much more flavorful than store-bought marinara that typically has sugar added to it. If you have a store-bought brand you love, then, by all means, use that but if you want to make your own you’ll need:

• 1 tablespoon olive oil

• Italian seasoning

• 1 clove garlic, minced or a bit of garlic powder

• 1/2 cup unsweetened tomato sauce or crushed tomatoes

Simply heat up the oil in a small pot, add in the garlic and spices and toast for about 30 seconds then add in the crushed tomatoes. Heat just until hot.

What type of mozzarella cheese do you use?

We love using fresh mozzarella in this recipe. Not only is it pretty it tastes great and is less salty than shredded mozzarella cheese. If you have shredded mozzarella or even mozzarella slices on hand you can definitely use those!

What do you serve with this Keto chicken parmesan?

A huge side salad or our Keto Focaccia! It’s also great with zucchini noodles!

What is the nutrition for this keto recipe? Is Chicken Parmesan healthy?

As always, you can find the full nutritional breakdown including the carb count (total carbs and net carbs) for keto at the bottom of the recipe card. The number of servings can be found at the top of the recipe card. You should always double-check your specific ingredients as different brand’s ingredients may have different values.

Yes, this chicken parmesan would be considered healthy on a keto diet. That being said, everyone’s idea of “healthy” is different so you be the judge!

Watch the video below for a step-by-step tutorial on how to make this Keto Chicken Parmesan recipe!

Keto Chicken Parmesan

This Keto Chicken Parmesan recipe is EASY, tasty, healthy, and perfect for a low-carb diet. It will be a hit with the entire family! #keto #lowcarb #lchf #ketorecipe

5 from 1 vote

Print Rate Pin Recipe

Course: Main Course

Cuisine: Italian

Keyword: 30-minute, 5-Ingredient, easy

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Servings: 2

Calories: 735kcal

Ingredients

• 2 4oz chicken breasts, pounded out to an even thickness
• 1 cup pork rind dust
• 1/4 cup 30g parmesan cheese
• 5 oz fresh mozzarella
• 1/2 cup 125g marinara
• 1/4 cup olive oil
• 1 tablespoon Italian seasoning
• 1/2 teaspoon salt
• 1/2 teaspoon pepper

Instructions

• Preheat oven to 425°F
• Grind pork rinds in a food processor with spices and parmesan until is resembles fine breadcrumbs.
• Heat oil in a 10.5" or larger cast-iron skillet over medium-high heat.
• Dredge chicken through seasoned pork dust “breading” and fry 3-4 minutes per side.
• Top with marinara and mozzarella, bake 10 minutes until cheese is bubbly.

Video

Nutrition

Nutrition Facts

Keto Chicken Parmesan

Amount Per Serving

Calories 735 Calories from Fat 486

% Daily Value*

Fat 54g83%

Saturated Fat 18g113%

Cholesterol 152mg51%

Sodium 1659mg72%

Potassium 653mg19%

Carbohydrates 7g2%

Fiber 2g8%

Sugar 3g3%

Protein 55g110%

Vitamin A 1193IU24%

Vitamin C 10mg12%

Calcium 587mg59%

Iron 2mg11%

*

Nutritional values are estimates only and do not include carbs from sugar alcohols.

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