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Keto Chicken Parmesan 🍗 🧀

Published: · Updated: by · 4 Comments

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Get ready for our Keto Chicken Parmesan— a delightful keto twist on the Italian classic. We swapped carb-heavy bread crumbs with flavorful crispy pork rinds, resulting in a crispy chicken with gooey mozzarella cheese. Whether you're following a ketogenic lifestyle or simply looking for a healthier alternative, this dish is a true comfort food. Get ready to savor every bite of this mouthwatering and guilt-free recipe!

Keto Chicken Parmesan in a cast iron skillet

Preparation and cooking overview

It only takes a few simple steps and 30 minutes to prepare this delicious meal. Coat the chicken fillets with pork rinds and fry them. Then, bake the result with savory marinara sauce, grated parmesan cheese, and some heavenly mozzarella. The result will take your breath away!

Chef's note

Enhance the flavors of your Keto Chicken Parmesan Recipe by experimenting with spices. For a fiery kick, sprinkle some crushed red pepper flakes. Alternatively, season the fillets with salt, garlic powder, and black pepper several hours before frying them. Don't hesitate to customize the recipe according to your preferences - there's no need to hold back!"

  • Prep Time: "10" minutes
  • Cooking Time: "20" minutes
  • Total Time: "30" Minutes
  • Difficulty Level: Easy
  • Recipe Makes "2" Servings
Keto Chicken Parmesan on a bed of zucchini noodles

🍗 🧀 Ingredients for this keto chicken parmesan recipe

Here are the ingredients for this low-carb chicken parmesan recipe:

  • 2 (4-ounce) skinless, boneless chicken breasts
  • 1 cup crushed pork rind dust
  • ¼ cup freshly grated parmesan cheese
  • 5 ounces fresh mozzarella
  • ½ cup sugar-free marinara sauce
  • ¼ cup olive oil
  • 1 tablespoon Italian seasoning
  • ½ teaspoon sea salt
  • ½ teaspoon freshly cracked black pepper

Ingredient substitutions

If you can't get the exact ingredients or prefer a change, swap them with keto-friendly options.

  • Pork rinds: If you don't want to use pork rinds, use crushed almonds to coat the chicken instead. It'll taste a bit different from the traditional recipe, but it'll still be delicious.
  • Mozzarella cheese: Swap mozzarella with slices of provolone or cheddar cheese for a different twist.

Additional ingredients

Customize this keto chicken parm with the following optional ingredients:

  • Chopped fresh basil: Sprinkle chopped fresh basil leaves over the dish before serving. Its aromatic flavor is delightful.
  • Baby spinach: Add a handful of baby spinach leaves to the skillet before topping it with marinara and mozzarella- it'll add a nice balance of greens to the dish. 
  • Roasted garlic: Tuck a few roasted garlic cloves alongside the chicken breasts while baking- it complements the flavors of the dish really well. 
  • Red pepper flakes: If you like your food spicy, sprinkle Chili flakes over the chicken pieces before baking.
  • Onion powder: You can add one teaspoon of onion powder to the breading mixture for a delicious flavor.

Cooking tools required

To make this Keto Chicken Parmesan recipe, you'll need the following tools:

  • 10.5" or larger cast-iron skillet
  • Meat mallet
  • Knife
  • Cutting board
  • Tongs
  • Shallow bowl

Tools substitute options

  • Cast-iron skillet: If you don't have a cast-iron skillet, use an oven-safe non-stick or stainless steel skillet.
  • Meat mallet: If you don't have a meat mallet, use a heavy-bottomed pan or a rolling pin to pound the chicken breasts to an even thickness.

How to make this Keto Chicken Parmesan: step-by-step guide

Cooking methods

  • Pan-frying
  • Baking

Preparation steps

  1. First, gather all your ingredients and measure them.
  2. Grind pork rinds in a food processor with parmesan cheese, Italian seasoning, sea salt, and black pepper. Stop when it resembles fine breadcrumbs and transfer it into a shallow bowl.
  3. Pound out the chicken breasts with a meat mallet to an even thickness.

Cooking Instructions

  1. Preheat your oven to 425°F (220°C).
  2. Grab a skillet and heat olive oil to medium-high heat.
  3. Take each chicken breast and coat it with the seasoned pork rind dust.
  4. Carefully place the coated fillet in the hot skillet and let fry for 3-4 minutes per side until golden brown.
  5. Top the chicken with marinara sauce and then mozzarella.
  6. Now, pop the skillet into the preheated oven. Bake for 10 minutes or until the cheese turns bubbly.
  7. Finally, remove it from the oven and serve hot.

Chef's pro tip

Two simple tips will help you avoid overcooking the chicken. Firstly, do not overcrowd the skillet during cooking to ensure that each fillet receives heat evenly. Secondly, when you put it in the oven, keep a close eye on it. If it starts browning too quickly, take it out and loosely cover it with foil before putting it back in. 

What to serve with keto chicken parmesan?

  • Zucchini noodles: This low-carb alternative to traditional pasta pairs perfectly with the flavors of this juicy chicken dish.
  • Green beans: Add some garlic butter green beans alongside a piece of chicken and see how perfectly it fits with this dish.
  • Caesar salad: A classic Caesar salad with crisp romaine lettuce, parmesan cheese, and a tangy dressing makes a favorite side dish choice.
  • Cauliflower rice: Enjoy a low-carb alternative to rice by serving cauliflower rice as a bed for your fry chicken dish.
  • Roasted Brussels sprouts:  Toss some brussel sprouts with olive oil, salt, and pepper to bring a healthy balance of greens to your dish.
  • Keto Focaccia: This low-carb dish provides a bread-like base for the chicken parm.
  • Keto bread: For a crispy crust touch, pair this dish with keto naan bread or keto-seeded bread and enjoy an amazing dinner!

How to make it healthier?

  • Choose low-sodium ingredients: Look for low-sodium or no-added-salt versions of parmesan and fresh mozzarella cheese.
  • Incorporate more vegetables: Add sautéed mushrooms, bell peppers, or spinach to the skillet while cooking the crispy chicken. 
  • Make your own marinara sauce: Heat one tablespoon of olive oil in a small pot. Then add in one minced garlic clove and Italian spices. Toast for about 30 seconds, then add ½ cup unsweetened tomato sauce or crushed tomatoes. Simmer until hot, and you will have a sugar-free marinara right in your home.

Time-saving tips

  • Use pre-grated cheese: To save time on grating cheese, use pre-grated parmesan and mozzarella cheese.
  • Multi-task: While the chicken is searing, grind the pork rinds and spices in the food processor.
  • Use a large cast-iron skillet: If your skillet is large enough, you'll be able to cook multiple chicken breasts simultaneously.
  • Use a pre-made marinara sauce: Opt for a high-quality sugar-free sauce instead of making it from scratch.

What can I prepare ahead of time?

  • Dry mixture: Grind the pork rinds and spices in a food processor beforehand. Store the mixture in an airtight container.
  • The marinara sauce: Prepare the sauce beforehand, so you can focus on cooking the chicken.

Storage and reheating instructions

Storage tips

Got leftovers? no worries! just wait for them to cool down to room temperature and then either pop them in an airtight container or wrap them tightly using plastic wrap before putting them in the fridge. They'll keep fresh for 3-4 days. 

Reheating tips

  • Oven: Preheat the oven to 350°F (180°C). Then, heat the leftovers in an oven-safe dish for 15-20 minutes.
  • Microwave: Place the dish on a microwave-safe plate and heat on medium heat in 30-second intervals. Check for an internal temperature of 165°F (74°C).

Note: Don't reheat the chicken parmesan on the stovetop. It causes uneven heating.

Recipe wrap-up and conclusion

This Keto Chicken Parmesan recipe brings the dining experience of a restaurant right to the comfort of your home. The crispy chicken coated with pork rinds, the gooey mozzarella, and the zesty marinara sauce make it an ideal dinner recipe. It's an absolute family favorite, and you'll find yourself making this recipe throughout the week. Don't worry; it won't disrupt your keto diet at all!"

So, why wait? Treat yourself to this delicious meal today! It only takes 30 minutes! 

Frequently asked questions

Avoid using almond flour to bread the chicken, as it tends to burn before the chicken breast is fully cooked.

Yes, but that will require adjustments to the cooking time. Cook bone-in chicken breasts for an additional 5-7 minutes and ensure that the internal temperature reaches 165°F (75°C).

Use pre-shredded cheese only when in a pinch. Freshly grated cheese generally melts better and provides a superior texture.

Avoid freezing the leftovers of your chicken Parmesan, as thawing can impact the texture of the chicken and the crispiness of the coating. Instead, place the leftovers in an airtight container or tightly wrap them with plastic wrap before storing them in the fridge. They will remain fresh for 3-4 days.

Yes! Preheat the air fryer to 400°F (200°C). Coat the chicken with the pork dust mixture, and place them in an air fryer basket in a single layer. Cook them for 10-11 minutes, flipping halfway through.

Nothing, really! Both involve breaded and fried chicken cutlets topped with marinara sauce and melted cheese. You can choose what to call it. 

📖 Recipe

Keto Chicken Parmesan in a cast iron skillet

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!
5 from 2 votes
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 (4-ounce) chicken breasts, pounded out to an even thickness
  • 1 cup crushed pork rind dust
  • ¼ cup freshly grated parmesan cheese
  • 5 ounce fresh mozzarella
  • ½ cup sugar-free marinara sauce
  • ¼ cup olive oil
  • 1 tablespoon Italian seasoning
  • ½ teaspoon sea salt
  • ½ teaspoon freshly cracked black pepper
US Customary - Metric

Instructions

  • Preheat your oven to 425°F (220°C).
  • Grab a skillet and heat olive oil to medium-high heat.
  • Take each chicken breast and coat it with the seasoned pork rind dust.
  • Carefully place the coated fillet in the hot skillet and let fry for 3-4 minutes per side until golden brown.
  • Top the chicken with marinara sauce and then mozzarella.
  • Now, pop the skillet into the preheated oven. Bake for 10 minutes or until the cheese turns bubbly.
  • Finally, remove it from the oven and serve hot.

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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Reader Interactions

Comments

  1. Karen says

    Just discovered your site through Low Carb Maven, a link to your Pad Thai recipe. Can't wait to try it, along with the Chicken Parm, and actually a lot of your other recipes. They look amazing!!

    The reason I'm commenting though is because of the chicken parm story. I just LOVE it! I'm still chuckling as I'm typing. That is exactly what my husband would have done, and would still do today. He always sees a "joke" or "prank" in the making in something. Sometimes I have to respond with Seriously?! or Really?!, and he'll say "Ok, I'll quit, no more", but then I relent and beg "No, don't ever stop, you're so fun". And we're in our 60's now. So as long as Lauren can stand it, don't ever stop!

    Can't wait to try some of these recipes ~ Karen

    Reply

  2. Nicol says

    I made this over the weekend and holy cow, it's great! Served it up with some raw zoodles with olive oil, italian seasoning, garlic powder, pink salt and a few cherry tomatoes. Mahvelous darling, just mahvelous. I'm annoyed I didn't make more for leftovers!

    Reply

    • Alex Lester says

      Glad you enjoyed it!

      Reply

  3. Lisa says

    Yum!

    Reply

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