Keto Chicken Parmesan | Crispy & Cheesy Low-Carb Comfort

If you’re on the hunt for a satisfying low-carb dish that feels indulgent without compromising your goals, this Keto Chicken Parmesan is exactly what you need. Juicy chicken breast coated in a crunchy, golden crust, layered with marinara sauce, and topped with melted mozzarella makes this meal a keto-friendly version of the beloved Italian favorite.

With just under 4 grams of net carbs per serving, it’s an ideal choice for weeknight dinners, weekend comfort meals, or anyone aiming to reduce their carb intake without giving up flavor. Plus, it comes together quickly—ready in just 35 minutes.

Why You’ll Love This Recipe

This low-carb Chicken Parmesan recipe delivers all the satisfaction of the classic, minus the carbs. You’ll appreciate it because:

• It has a crisp, breaded texture without traditional breadcrumbs
• It’s loaded with cheesy, saucy flavor while staying keto-compliant
• It comes together fast and uses simple, wholesome ingredients

It’s a delicious dinner solution that doesn’t feel like a compromise.

Ingredients You’ll Need

Let’s break down the key components that make this keto-friendly and flavorful:

4 medium boneless, skinless chicken breasts
Lean and protein-rich, these form the foundation of the dish and stay juicy after brining and baking.

Sea salt
Used to brine the chicken, this improves flavor and texture by enhancing moisture retention.

1/2 cup whey protein powder, divided
A low-carb alternative to flour or breadcrumbs, whey protein helps create a crispy, golden coating.

2 large eggs
These bind the breading to the chicken for a solid, even layer.

3 oz crushed pork rinds
A perfect breadcrumb replacement, they add crunch and zero net carbs.

1/4 cup grated Parmesan cheese
Brings a salty, nutty flavor and helps brown the crust while adding richness.

2 tsp Italian seasoning
A blend of herbs like basil and oregano to bring authentic Italian flavor.

1/4 cup avocado oil or light olive oil
These oils are ideal for pan-searing thanks to their high smoke point and neutral flavor.

3/4 cup marinara sauce
Select a sugar-free or low-carb version to keep the dish keto-friendly while adding moisture and tomato flavor.

3/4 cup shredded mozzarella cheese
Melts beautifully and adds the creamy, cheesy finish you expect from a great Chicken Parmesan.

How to Make Keto Chicken Parmesan

Start by soaking the chicken in salted water to ensure maximum tenderness. From there, dip each piece into protein powder, egg wash, and a mixture of crushed pork rinds and Parmesan. A quick pan sear develops a crispy crust, and the chicken is then topped with sauce and cheese before being baked to perfection.

The entire dish is cooked in one pan, making cleanup simple and efficient. The result is a comforting, carb-conscious classic.

Step-by-Step Instructions

Step 1: Brine the Chicken
Add chicken breasts to a bowl of warm water with 1 to 2 tablespoons of sea salt. Let them soak for at least 20 minutes to ensure juiciness and enhanced flavor.

Step 2: Preheat the Oven
Set your oven to 450°F so it’s ready when your chicken is assembled and seared.

Step 3: Set Up Breading Stations
Prepare three shallow bowls: one with 1/4 cup of the whey protein powder, one with beaten eggs, and one with a mix of crushed pork rinds, the remaining 1/4 cup whey protein, Parmesan, and Italian seasoning.

Step 4: Prepare the Chicken
Remove the chicken from the brine and pat dry. Use a mallet to pound the breasts evenly to about 1/2 inch thickness.

Step 5: Bread the Chicken
First, dredge each chicken breast in the whey protein, then dip in egg, and finally press into the pork rind mixture to form a firm coating.

Step 6: Sear the Chicken
Heat oil in a large oven-safe skillet over medium-high heat. Add the chicken and sear for about 2 minutes per side until both sides are golden.

Step 7: Add Sauce and Cheese
Turn off the heat. Spoon 3 tablespoons of marinara sauce on each chicken piece and sprinkle with 3 tablespoons of shredded mozzarella.

Step 8: Bake to Finish
Place the skillet in the oven and bake for 10 minutes or until the cheese is melted and starts to develop golden spots.

Step 9: Serve Immediately
Remove from the oven and serve hot. Garnish with chopped fresh basil if desired.

Helpful Tips

• Use a food processor to crush pork rinds evenly for a consistent breading texture
• Make sure the chicken is thoroughly dried after brining to help the breading stick
• A nonstick or cast iron oven-safe skillet works best for searing and baking
• Avoid overcrowding the pan during searing to keep the crust crisp

Details

Flavor: A savory blend of herbed chicken, rich marinara, and melted cheese
Texture: Crisp exterior with tender, juicy meat and gooey melted cheese
Occasion: Perfect for dinners, low-carb meal prep, or casual gatherings
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes

Notes (Optional Variations or Substitutions)

• Use almond flour instead of whey protein powder if preferred
• Swap in turkey breast for a leaner alternative
• Add garlic powder or crushed red pepper flakes to the breading for extra flavor
• Try provolone instead of mozzarella for a sharper taste

Nutritional Information (Per Serving)

Nutrient	Amount
Calories	584.6
Fat	35g
Protein	82.4g
Total Carbohydrates	5.1g
Net Carbohydrates	3.9g
Fiber	1.2g
Sugar	2.3g

Frequently Asked Questions (FAQ)

How do you make chicken parmesan keto without breadcrumbs?
By swapping breadcrumbs for crushed pork rinds and whey protein powder, you get the same crispy texture with no added carbs.

What cheese works best for keto chicken parmesan?
Mozzarella is ideal for melting and complements the dish well. Parmesan adds savory depth to the crust.

Can keto chicken parmesan be baked instead of fried?
Yes. Bake the breaded chicken at 425°F for about 20 minutes before adding sauce and cheese. Broil briefly at the end for a crispy finish.

How many carbs are in keto chicken parmesan?
Each serving has just 3.9 grams of net carbs, making it a great option for keto or low-carb diets.

Storage Instructions

Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the oven to maintain the crispiness of the crust. You can freeze the chicken before topping with cheese and sauce for up to 2 months. Thaw before baking as directed.

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Conclusion

This Keto Chicken Parmesan brings all the comfort of the original without the carb overload. It’s cheesy, crunchy, and bursting with classic Italian flavor—all while supporting your low-carb lifestyle. Whether you’re new to keto or a long-time follower, this dish is sure to become a staple on your dinner table. Try it once and you’ll see why it’s a go-to favorite.

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