Description
This delicious Keto Chicken Parmesan features a golden pork rind crust, rich marinara sauce, and gooey mozzarella cheese. A low-carb, gluten-free version of a beloved classic.
Ingredients
4 medium boneless skinless chicken breasts
Sea salt
1/2 cup whey protein powder (divided)
2 large eggs
3 oz pork rinds (crushed)
1/4 cup grated parmesan cheese
2 tsp Italian seasoning
1/4 cup avocado oil or light olive oil
3/4 cup marinara sauce
3/4 cup shredded mozzarella cheese
Instructions
1. Soak chicken in salted warm water for 20–60 minutes.
2. Preheat oven to 450°F.
3. Prepare three bowls for dredging: one with whey protein, one with eggs, one with pork rinds, parmesan, and seasoning.
4. Pat chicken dry and pound to 1/2 inch thickness.
5. Dredge each piece in protein powder, then egg, then pork rind mixture.
6. Sear in hot oil for 2 minutes per side.
7. Top each with marinara and mozzarella.
8. Bake for 10 minutes until cheese is bubbly and golden.
9. Serve hot with optional fresh herbs.
Notes
Almond flour can replace whey protein for a different crust.
Add red pepper flakes for a spicier version.
Freeze chicken before adding sauce and cheese for future baking.
- Prep Time: 20 minutes
- Cook Time: 15 minutes
- Category: Dinner
- Method: Baked
- Cuisine: Italian
Nutrition
- Serving Size: 1 chicken breast
- Calories: 584.6
- Sugar: 2.3g
- Fat: 35g
- Carbohydrates: 5.1g
- Fiber: 1.2g
- Protein: 82.4g