Keto Chicken Parmesan
User Reviews
5
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Prep Time
20 mins
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Cook Time
15 mins
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Servings
4 servings
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Calories
412 kcal
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Course
Main Course
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Cuisine
Italian
Keto Chicken Parmesan
Description
This recipe starts by thinning chicken breasts or using tenderloins for even cooking and coating. The coating combines crushed pork rinds with Parmesan cheese and Italian spices, providing an aromatic and crunchy crust when pan-fried in ghee or oil. The chicken is cooked until the crust is golden and the meat is fully cooked.
After frying, pieces are topped with a carefully chosen low-sugar marinara sauce—important to maintain a keto-friendly profile—and shredded mozzarella. Broiling melts and slightly browns the cheese topping, adding a rich, creamy texture and flavor contrast to the crisp coating.
Keto Chicken Parmesan works well served alongside low-carb vegetables or salads. The pork rind coating offers a hearty texture, and the balanced seasonings bring classic flavors without added carbohydrates. Using a low-sugar marinara is key to preserving the intended nutritional approach.
In the notes, the type of marinara sauce is emphasized since store-bought versions can be sugary. Choosing one like Rao's ensures the sauce complements the keto profile by avoiding excess sugars, which preserves the dish's low-carb intent.
Ingredients
- 1 ½ lbs chicken breast boneless, skinless, or tenderloins
- 1 large egg
- 1 tablespoon cream
COATING:
- 1 cup pork rinds crushed
- 1/2 /2 cup Parmesan Cheese grated
- 1 teaspoon garlic powder
- 1 teaspoon Italian seasoning
- 1/2 /2 teaspoon salt
- 1/2 /2 crushed red pepper (optional)
- 1 tablespoon ghee or avocado or olive oil
- 1 cup marinara sauce (see note)
- 3/4 /4 cup mozzarella cheese shredded
Instructions
- Preheat oven to the broil setting.
- If chicken breasts are thick, slice lengthwise. You want a thin breast or tenderloin. You can also pound them thin.
- In a medium bowl, combine the egg and cream.
- In a separate bowl, combine the pork rinds, Parmesan cheese, garlic powder, Italian seasonings, salt, and crushed red pepper if using. Whisk together.
- Dip each piece of chicken in the egg mixture and then in the pork rind mixture until well coated.
- In a large skillet, heat the ghee or oil over medium high heat. Place chicken evenly in pan and cook for 3-5 minutes per side until coating is golden brown and until chicken is no longer pink.
- Transfer chicken to a baking sheet and top with marinara sauce. Sprinkle with the mozzarella cheese.
- Broil until cheese is melted and bubbly. Remove and serve.
Notes
- Select a low-sugar marinara sauce to keep the recipe keto-friendly; Rao's is a recommended brand.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 412 kcal
% Daily Value*
| Serving | 1g | |
| Calories | 412kcal | 21% |
| Carbohydrates | 6g | 2% |
| Protein | 50g | 100% |
| Fat | 20g | 31% |
| Saturated Fat | 10g | 50% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Trans Fat | 0.02g | 1% |
| Cholesterol | 157mg | 52% |
| Sodium | 1259mg | 52% |
| Potassium | 870mg | 19% |
| Fiber | 1g | 4% |
| Sugar | 3g | 6% |
| Vitamin A | 638IU | 13% |
| Vitamin C | 7mg | 8% |
| Calcium | 247mg | 25% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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