Keto Chicken Parmesan Recipe - Air Fryer or Oven - Low Carb, Gluten Free - Kicking Carbs (2024)

Few foods comfort like juicy, crispy chicken! This Keto Chicken Parmesan is my idea of dinner bliss. All of the flavor of traditional Chicken Parm, minus those pesky carbs. (Without sacrificing a smidgen of flavor.) This dish is absolutely magical and one of my favorite meals - I think you will love it too!

The most requesteddishby my family and friends is Chicken Parmesan.

I first made it more than twenty years ago, and through the years it has been mygo-to recipe for family gatherings.We even made it for Christmas in place of more traditional fare for a few years.

Since going lowcarb, developing a Chicken Parmesan without breadcrumbs recipe has been a huge priority.

I have beengluten-freefor years, but to make this recipe suit my keto lifestyle, I had to ditch thegluten-freeflour and breadcrumbs.

What I didn’t ditch was theflavor- the whole family loves this recipe!

How Do You “Bread” Chicken on Keto?

Often,pork rindsare used as a breadingsubstitute.

However, I don't care forpork rinds, so they were out.

So, How Do You Bread Chicken On Keto withoutPork Rinds?

After giving it some thought, the logical choice to makechicken parmesan ketowasalmond flourandparmesan cheese.

I have tried to fry this as you would in a more traditional recipe, but I've found that I like it much better in the air fryer oroven.

Almond flourcan be tricky about falling off in askillet, and frankly, I don't have the energy for recipes that are fussy.

(Though if you were open to deep frying I am sure that would work.)

The good news is that you can get all of the crispy, crunchy, goodness without spending time standing over a hot stove.

You are going to love thisketo chicken parmesan recipe.

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Ingredients for Low Carb Chicken Parmesan

• Chicken - While our family loves chicken thighs, this is one recipe where we all prefer bonelesschicken breast. I buy breasts and then pound them. You can get chicken tenders, but I they end up dryer; plus, they are more work to coat than large pieces.
• Salt for Brining -This step is optional but encouraged. The salt will get into the fibers of the chicken. Not only does this lend greatflavor, it results in juicier chicken.
• Almond Flour- Use finely ground. If what you have is coarser, you can always give it a whirl in your food processor.
• Parmesan Cheese- For the crispiest texture and best coating, use finely grated fresh parmesan.
• Italian Seasoning- If you don't have this, you can usebasil, rosemary, thyme, ororegano. (Or a blend!) For moreflavor, you could also usegarlic powder.
• Salt andPepper- Fresh groundpepperand fine sea salt are what I used.
• Eggs -I used large, but you can use whatever you have on hand.
• Oil Spray- I like avocado oil. Use what you have on hand, being mindful of the smoke point. I don’t recommend using extra virgin olive oil It is keto friendly, but the smoke point is too low.
• Marinara- I use homemade. Rao's is a good brand if you are short on time.
• Fresh Mozzarella -Nothing compares with fresh, but shredded mozzarella will work in a pinch and your lowcarbchicken parmwill still be delicious.

Frequently Asked Questions

Tips & Tricks

• To avoid sticking, you may want to either use air fryer liners, or line your baking sheet with parchment paper. If you don't have either, use how easily the chicken lifts from the pan or air fryer as a guide. It is ready to flip when it lifts easily.
• Use an instant-read thermometer to make sure that the chicken is done. I like to remove it when it is 160° F and then let it rest for 5 to 10 minutes.

How to Cook Keto Chicken Parmesan

Pound the Chicken- Place the breasts in a plastic bag. Pound to uniform thickness with a meat mallet. Alternatively, you can slice horizontally into two pieces.

Optional Step: Brine- Heat onecup of water and stir in the salt until it dissolves. Transfer to abowland fill with cold water or ice. Add the breasts and allow to brine in the refrigerator for at least 45 minutes.

Preheat- Preheat an Air Fryer to 390 degrees or anovento 425. If using anoven, line a baking sheet with parchment paper and then place anoven-safe rack on it.

Make the Coating- Combinealmond flour, grated parmesan,Italian seasoning, salt, andpepperin a largebowl.

Beat and Dip - After that, beat the eggs in a separate bowl. Dip the pounded meat into the eggs.

Coat - Next, coat in the almond flour mixture.

Spray - Spray both sides of the breasts with oil and add to a prepared baking sheet or air fryer basket.

Cook - Place the chicken in the oven or air fryer and cook for 10 to 12 minutes. Flip and respray. Cook for 5 minutes more, until the meat is cooked through and the crust is golden brown.

(Cooking times may vary slightly depending on the oven or air fryer as well as the thickness of your chicken.I always use an instant-read thermometer to make sure meat is cooked. The safe temperature for chicken is 165 degrees Fahrenheit. I like to take it off and let it rest when it is about 160.)

Read more about the safe internal temperature for chicken here.

Top - Top each piece of chicken with marinara sauce and mozzarella cheese. Cook until the chicken is cooked through and the cheese is melted.

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• Meat mallet and plastic bags or sharp knife
• Bowls
• Air Fryer or Baking Sheet (FYI - I have had 3 Air Fryers including the more expensive Breville Smart Oven Air Fry and this one is the best! The Breville is nice if you are looking for a toaster oven style air fryer.)
• Grater
• Spray Bottle for Oil
• Instant Read Thermometer
• Air Fryer Liners or Parchment Paper

What Do You Serve with Chicken Parmesan?

There are a lot of things that go well even if pasta is off the menu. Some include:

• Asparagus
• Brussels Sprouts
• Mashed Cauliflower
• Salad (I love this Caesar Salad with it - skip the chicken in the salad recipe.)

Low Carb Chicken Parmesan Variations

• I like eggs in this recipe, but if you don’t have eggs on hand, you can coat the chicken breasts with mayonnaise.
• For a kick of heat, add ½ teaspoon to 1 teaspoon of cayenne pepper to the almond flour mixture.
• Use boneless, skinless chicken thighs in place of the chicken breasts.

You May Also Like

• Low Carb Cauliflower Fried Rice is a one-pot meal that comes together in a flash! All the flavors of chicken fried rice without the carbs.
• Pretty enough for company, but easy enough for a weeknight - it really doesn't get any better than this cheesy Keto Stuffed Chicken.
• Keto Lemon Chicken is a recipe I find myself turning to again and again. I can't get enough of the tangy sauce.
• Looking for a simple way to make your chicken stand out? It doesn't get any better than this Keto Chicken Marinade.
• Craving cheesy comfort food? You are going to love this Keto Buffalo Chicken Casserole.

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