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5.0 from 66 votes

Crispy Parmesan Crusted Chicken

Golden, crispy Parmesan Crusted Chicken Breasts taste just like schnitzel without the carb-loaded guilt! A Keto approved, gluten free recipe for skinless and boneless chicken breasts.

Prep Time
10 mins
Cook Time
10 mins
Total Time
18 mins
Servings: 4 serves
Calories: 429 kcal
Course: Dinner
Cuisine: American

Ingredients

CHICKEN:
  • 1 pound chicken breasts 2 large breasts
  • 1 teaspoon Italian seasoning
  • ½ teaspoon onion powder
  • 1 pinch salt to season
  • 1 pinch pepper to season
EGG WASH:
  • 2 eggs
  • 1 clove garlic minced
  • ½ teaspoon Italian seasoning
  • 1 pinch salt to taste
  • 1 pinch pepper to taste
COATING:
  • 1 cup Parmesan Cheese fresh grated
  • ½ cup almond flour not almond meal
TO COOK:
  • 2 tablespoons olive oil
  • 1 tablespoon butter

Instructions

CHICKEN:
    Cup of Yum
  1. 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:
  1. 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:
  1. Combine the parmesan cheese and almond flour in a separate shallow bowl.
TO COOK:
  1. 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.
  2. 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!
  3. Once the coating is crispy, golden and set, flip and continue frying on other side until golden and cooked through.
  4. Repeat with remaining chicken breast.

Notes

  • TIPS
  • 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 repeat.
  • TO MAKE AHEAD:
  • *If time allows, marinate chicken overnight in the egg wash for a deeper flavour. Cover with wrap and refrigerate, then take it out at least 15 minutes before cooking to help get the chill out.
  • You CAN totally air fry your chicken!
  • SERVE
  • Serve with our popular buttery cauliflower mash for the ultimate low carb meal!
  • Preheat your air fryer to 400°F (200°C).
  • Spray uncooked 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 and air fry for a further 3-4 minutes or until chicken reaches an internal temperature of 165°F (74°C).
  • Set aside and repeat with remaining chicken breasts.

Nutrition Information

Calories 429kcal (21%) Carbohydrates 5g (2%) Protein 39g (78%) Fat 28g (43%) Saturated Fat 9g (45%) Polyunsaturated Fat 2g Monounsaturated Fat 9g Trans Fat 0.1g Cholesterol 179mg (60%) Sodium 606mg (25%) Potassium 489mg (14%) Fiber 2g (8%) Sugar 1g (2%) Vitamin A 449IU (9%) Vitamin C 2mg (2%) Calcium 359mg (36%) Iron 2mg (11%)

Nutrition Facts

Serving: 4serves

Amount Per Serving

Calories 429

% Daily Value*

Calories 429kcal 21%
Carbohydrates 5g 2%
Protein 39g 78%
Fat 28g 43%
Saturated Fat 9g 45%
Polyunsaturated Fat 2g 12%
Monounsaturated Fat 9g 45%
Trans Fat 0.1g 5%
Cholesterol 179mg 60%
Sodium 606mg 25%
Potassium 489mg 10%
Fiber 2g 8%
Sugar 1g 2%
Vitamin A 449IU 9%
Vitamin C 2mg 2%
Calcium 359mg 36%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.