Free Printable: Low Carb & Keto Food List

• How To Make Keto Chicken Parmesan
• Low Carb Chicken Parmesan FAQs
• Storage Instructions
• What To Serve With Keto Chicken Parmesan
• More Keto Chicken Dinner Recipes
• Tools To Make
• Keto Chicken Parmesan (Crispy & Cheesy) Recipe card
• Recipe Reviews

Keto chicken parmesan is such an easy and filling dinner – breaded chicken, sweet marinara, gooey mozzarella… what’s not to like? This low carb chicken parmesan recipe has the same authentic flavors, without all the carbs! And not only is it easy to make, but it’s made with a secret ingredient that ensures a crispy keto chicken parm crust that actually sticks .

Are you wondering what this secret ingredient is? Whey protein powder!

And why is the best low carb chicken parmesan recipe made with grass-fed whey protein powder? It’s perfect for dredging!

It is finer than most keto friendly flours (as much as I love my keto friendly flours !), making it ideal. It’s pretty common in breaded chicken recipes to dredge them in flour first, which makes the breading stick better. That’s obviously a no-go for a keto chicken parmesan recipe, but protein powder does the job just as well.

This keto friendly chicken parm recipe was originally published on May 23, 2018, and the post was republished in August 2020 to add useful tips.

And, making chicken parmesan low carb is much easier than it sounds! You just need three mixing bowls and one pan…

How To Make Keto Chicken Parmesan

How do you make this low carb baked chicken Parmesan recipe? Easy, peasy.

• Brine chicken. Like most my keto chicken recipes, start by brining the chicken in salt water. It’s the secret to juicy baked chicken breast , no matter how you make it afterward!
• Prep breading. Arrange an assembly line of 3 bowls – protein powder, beaten eggs, and the breading – crushed pork rinds (make ’em using a mallet or a blender!), grated parmesan, Italian seasoning , and more whey, all mixed together.
• Even out chicken. Pat the chicken dry and pound with a mallet to even thickness. You don’t have to be super precise, just enough that the chicken cooks fairly evenly later.
• Bread chicken. Dredge each piece of chicken in protein powder (that just means roll it in there), and dip in the egg to coat all sides. Shake off the excess egg, then roll in the breading to cover.

TIP: Use two hands, one for the dry dredging and breading, and the other hand for the wet egg wash. This prevents your breading from getting soggy from egg-covered hands. You can also try shaking the bowl with the breading and chicken if it’s large.

• Preheat the oven. Make sure the oven is preheated before you begin frying the chicken, because you’ll bake it immediately after.
• Brown chicken. Fry the chicken for a couple minutes on each side.

TIP: Use an oven safe pan , so that it can go straight into the oven afterward!

• Top and bake. Top the chicken with marinara and shredded mozzarella cheese, then bake until the cheese is gooey and a little brown.

Garnish with fresh basil and serve immediately. So good!

Is chicken parmesan keto?

Regular chicken parmesan is not keto friendly, because the breading contains wheat.

This is a perfectly keto chicken parm recipe, though! Each (very filling) serving has just 3.9 grams net carbs. This Italian classic can fit your keto lifestyle!

Is there a substitute for the whey protein powder?

Yes. You can use coconut flour for dredging, and replace the whey in the breading with almond flour .

I did just that in my keto eggplant parmesan recipe .

Is there a substitute for the pork rinds?

Yes. You can use almond flour instead. However, the breading is less crispy this way.

Storage Instructions

Can you make it ahead?

Keto Parmesan chicken is best made fresh, but you can mix together the dry breading ingredients to help speed up the process when you make it.

How to store keto chicken parmigiana

Store leftover low carb chicken parm in the refrigerator for 3-4 days.

Can keto parmesan chicken be frozen?

Yes, you can also freeze low carb chicken parm for 2-3 months. Let it thaw overnight in the refrigerator before reheating.

Reheating instructions

Reheat keto parmesan crusted chicken in a 350 degree F oven or a hot skillet for best results. Microwaving it is not ideal, as it will end up mushy.

What To Serve With Keto Chicken Parmesan

Keto chicken parmesan goes well with so many things! Often times, I just serve it with a big low carb salad . Otherwise, there are plenty of low carb side dishes you can pair with it:

• Roasted Broccoli and Cauliflower – Always a great side – for anything!
• Roasted Zucchini Recipe – Just 4 ingredients and 25 minutes total!
• Cauliflower Rice – Serve this low carb chicken parm recipe over a bed of cauliflower rice.
• Spaghetti Squash – One of the most classic ways to serve this dish is with pasta, so pair your baked low carb chicken parm with spaghetti squash!

More Keto Chicken Dinner Recipes

• Keto Chicken Tenders – Crispy on the outside, juicy on the inside. Just 1 gram net carb per serving!
• Baked Chicken Drumsticks – 10 minutes to prep and these drumsticks turn out perfectly crispy each and every time!
• Creamy Garlic Chicken Thighs – With creamy garlic flavor, these chicken thighs are fancy enough for guests, but easy enough for weeknights!
• Chicken Fajita Stuffed Peppers – Fun and easy twist on fajitas! Naturally low carb, keto friendly, paleo, and gluten-free.
• Chicken Cacciatore Recipe – This healthy recipe has 2 prep time options, with all the classic Italian flavor.

Tools To Make Tap the links below to see the items used to make this recipe.

• Meat Mallet – Ensure that your chicken cooks evenly by pounding it with this meat mallet first. It’s a kitchen tool must!
• Oven-Safe Pan – Because we’re browning and baking the keto chicken parm, we need a pan that can go from stove to oven.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 4 medium Boneless skinless chicken breasts ▢
• Sea salt ▢
• 1/2 cup Whey protein powder (divided) ▢
• 2 large Eggs ▢
• 3 oz Pork rinds (crushed using a mallet or in a blender) ▢
• 1/4 cup Grated parmesan cheese ▢
• 2 tsp Italian seasoning ▢
• 1/4 cup Avocado oil (or light olive oil, for frying) ▢
• 3/4 cup Marinara sauce ▢
• 3/4 cup Mozzarella cheese (shredded) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Fill a large bowl with warm water and 1-2 tablespoons of sea salt. Place chicken breasts inside and set aside to brine for at least 10-20 minutes (up to an hour).
2. Preheat the oven to 450 degrees F.
3. Arrange 3 medium bowls in a line: 1) For dredging: 1/4 cup protein powder 2) For dipping: Eggs, beaten 3) For breading: Crushed pork rinds, grated Parmesan cheese, Italian seasoning, and remaining 1/4 cup protein powder, stirred together
4. When the chicken is done brining, pat dry. Use a flat meat mallet to pound the chicken breasts to even thickness, about 1/2 inch thick.
5. Dredge each chicken breast in the protein powder, then dip in the egg, and finally roll in the Parmesan breading mixture to coat. Repeat with all the chicken breasts.
6. Heat oil in a large oven-safe saute pan, over medium-high heat, until shimmery. When the oil is hot, add the chicken breasts in a single layer (they will be pretty crowded and touching, which is okay). Cook for about 2 minutes , until browned on the bottom. Carefully flip using a thin turner, and cook for 2 more minutes , until the other side is brown. Remove the pan from heat immediately.
7. Right in the pan, top each chicken breast with 3 tbsp marinara sauce, then 3 tbsp shredded mozzarella cheese.
8. Place the oven-safe pan into the preheated oven. Bake the Keto Chicken Parmesan for about 10 minutes , until the cheese starts to get golden spots and the chicken is cooked through. Garnish with fresh basil to serve, if desired.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1 chicken breast with marinara & cheese toppings.

(This is a large serving and you can easily have half paired with a side dish.)

Video Showing How To Make Keto Chicken Parmesan:

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Low Carb Keto Chicken Parmesan Recipe

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Keto Chicken Parmesan (Crispy & Cheesy)

The best keto chicken parmesan recipe! This easy low carb chicken parmesan has a crispy breading, simple ingredients, and 3.9g net carbs.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/low-carb-keto-chicken-parmesan-recipe/

Ingredients

• 4 medium Boneless skinless chicken breasts
• Sea salt
• 1/2 cup Whey protein powder (divided)
• 2 large Eggs
• 3 oz Pork rinds (crushed using a mallet or in a blender)
• 1/4 cup Grated parmesan cheese
• 2 tsp Italian seasoning
• 1/4 cup Avocado oil (or light olive oil, for frying)
• 3/4 cup Marinara sauce
• 3/4 cup Mozzarella cheese (shredded)

Instructions

1. Fill a large bowl with warm water and 1-2 tablespoons of sea salt. Place chicken breasts inside and set aside to brine for at least 10-20 minutes (up to an hour).
2. Preheat the oven to 450 degrees F.
3. Arrange 3 medium bowls in a line: 1) For dredging: 1/4 cup protein powder 2) For dipping: Eggs, beaten 3) For breading: Crushed pork rinds, grated Parmesan cheese, Italian seasoning, and remaining 1/4 cup protein powder, stirred together
4. When the chicken is done brining, pat dry. Use a flat meat mallet to pound the chicken breasts to even thickness, about 1/2 inch thick.
5. Dredge each chicken breast in the protein powder, then dip in the egg, and finally roll in the Parmesan breading mixture to coat. Repeat with all the chicken breasts.
6. Heat oil in a large oven-safe saute pan, over medium-high heat, until shimmery. When the oil is hot, add the chicken breasts in a single layer (they will be pretty crowded and touching, which is okay). Cook for about 2 minutes , until browned on the bottom. Carefully flip using a thin turner, and cook for 2 more minutes , until the other side is brown. Remove the pan from heat immediately.
7. Right in the pan, top each chicken breast with 3 tbsp marinara sauce, then 3 tbsp shredded mozzarella cheese.
8. Place the oven-safe pan into the preheated oven. Bake the Keto Chicken Parmesan for about 10 minutes , until the cheese starts to get golden spots and the chicken is cooked through. Garnish with fresh basil to serve, if desired.

Maya’s Recipe Notes

Serving size: 1 chicken breast with marinara & cheese toppings.

(This is a large serving and you can easily have half paired with a side dish.)

Video Showing How To Make Keto Chicken Parmesan:

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)

Free Printable: Low Carb & Keto Food List

• How To Make Keto Chicken Parmesan
• Low Carb Chicken Parmesan FAQs
• Storage Instructions
• What To Serve With Keto Chicken Parmesan
• More Keto Chicken Dinner Recipes
• Tools To Make
• Keto Chicken Parmesan (Crispy & Cheesy) Recipe card
• Recipe Reviews

Keto chicken parmesan is such an easy and filling dinner – breaded chicken, sweet marinara, gooey mozzarella… what’s not to like? This low carb chicken parmesan recipe has the same authentic flavors, without all the carbs! And not only is it easy to make, but it’s made with a secret ingredient that ensures a crispy keto chicken parm crust that actually sticks .

Are you wondering what this secret ingredient is? Whey protein powder!

And why is the best low carb chicken parmesan recipe made with grass-fed whey protein powder? It’s perfect for dredging!

It is finer than most keto friendly flours (as much as I love my keto friendly flours !), making it ideal. It’s pretty common in breaded chicken recipes to dredge them in flour first, which makes the breading stick better. That’s obviously a no-go for a keto chicken parmesan recipe, but protein powder does the job just as well.

This keto friendly chicken parm recipe was originally published on May 23, 2018, and the post was republished in August 2020 to add useful tips.

And, making chicken parmesan low carb is much easier than it sounds! You just need three mixing bowls and one pan…

How To Make Keto Chicken Parmesan

How do you make this low carb baked chicken Parmesan recipe? Easy, peasy.

• Brine chicken. Like most my keto chicken recipes, start by brining the chicken in salt water. It’s the secret to juicy baked chicken breast , no matter how you make it afterward!
• Prep breading. Arrange an assembly line of 3 bowls – protein powder, beaten eggs, and the breading – crushed pork rinds (make ’em using a mallet or a blender!), grated parmesan, Italian seasoning , and more whey, all mixed together.
• Even out chicken. Pat the chicken dry and pound with a mallet to even thickness. You don’t have to be super precise, just enough that the chicken cooks fairly evenly later.
• Bread chicken. Dredge each piece of chicken in protein powder (that just means roll it in there), and dip in the egg to coat all sides. Shake off the excess egg, then roll in the breading to cover.

TIP: Use two hands, one for the dry dredging and breading, and the other hand for the wet egg wash. This prevents your breading from getting soggy from egg-covered hands. You can also try shaking the bowl with the breading and chicken if it’s large.

• Preheat the oven. Make sure the oven is preheated before you begin frying the chicken, because you’ll bake it immediately after.
• Brown chicken. Fry the chicken for a couple minutes on each side.

TIP: Use an oven safe pan , so that it can go straight into the oven afterward!

• Top and bake. Top the chicken with marinara and shredded mozzarella cheese, then bake until the cheese is gooey and a little brown.

Garnish with fresh basil and serve immediately. So good!

Is chicken parmesan keto?

Regular chicken parmesan is not keto friendly, because the breading contains wheat.

This is a perfectly keto chicken parm recipe, though! Each (very filling) serving has just 3.9 grams net carbs. This Italian classic can fit your keto lifestyle!

Is there a substitute for the whey protein powder?

Yes. You can use coconut flour for dredging, and replace the whey in the breading with almond flour .

I did just that in my keto eggplant parmesan recipe .

Is there a substitute for the pork rinds?

Yes. You can use almond flour instead. However, the breading is less crispy this way.

Storage Instructions

Can you make it ahead?

Keto Parmesan chicken is best made fresh, but you can mix together the dry breading ingredients to help speed up the process when you make it.

How to store keto chicken parmigiana

Store leftover low carb chicken parm in the refrigerator for 3-4 days.

Can keto parmesan chicken be frozen?

Yes, you can also freeze low carb chicken parm for 2-3 months. Let it thaw overnight in the refrigerator before reheating.

Reheating instructions

Reheat keto parmesan crusted chicken in a 350 degree F oven or a hot skillet for best results. Microwaving it is not ideal, as it will end up mushy.

What To Serve With Keto Chicken Parmesan

Keto chicken parmesan goes well with so many things! Often times, I just serve it with a big low carb salad . Otherwise, there are plenty of low carb side dishes you can pair with it:

• Roasted Broccoli and Cauliflower – Always a great side – for anything!
• Roasted Zucchini Recipe – Just 4 ingredients and 25 minutes total!
• Cauliflower Rice – Serve this low carb chicken parm recipe over a bed of cauliflower rice.
• Spaghetti Squash – One of the most classic ways to serve this dish is with pasta, so pair your baked low carb chicken parm with spaghetti squash!

More Keto Chicken Dinner Recipes

• Keto Chicken Tenders – Crispy on the outside, juicy on the inside. Just 1 gram net carb per serving!
• Baked Chicken Drumsticks – 10 minutes to prep and these drumsticks turn out perfectly crispy each and every time!
• Creamy Garlic Chicken Thighs – With creamy garlic flavor, these chicken thighs are fancy enough for guests, but easy enough for weeknights!
• Chicken Fajita Stuffed Peppers – Fun and easy twist on fajitas! Naturally low carb, keto friendly, paleo, and gluten-free.
• Chicken Cacciatore Recipe – This healthy recipe has 2 prep time options, with all the classic Italian flavor.

Tools To Make Tap the links below to see the items used to make this recipe.

• Meat Mallet – Ensure that your chicken cooks evenly by pounding it with this meat mallet first. It’s a kitchen tool must!
• Oven-Safe Pan – Because we’re browning and baking the keto chicken parm, we need a pan that can go from stove to oven.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 4 medium Boneless skinless chicken breasts ▢
• Sea salt ▢
• 1/2 cup Whey protein powder (divided) ▢
• 2 large Eggs ▢
• 3 oz Pork rinds (crushed using a mallet or in a blender) ▢
• 1/4 cup Grated parmesan cheese ▢
• 2 tsp Italian seasoning ▢
• 1/4 cup Avocado oil (or light olive oil, for frying) ▢
• 3/4 cup Marinara sauce ▢
• 3/4 cup Mozzarella cheese (shredded) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Fill a large bowl with warm water and 1-2 tablespoons of sea salt. Place chicken breasts inside and set aside to brine for at least 10-20 minutes (up to an hour).
2. Preheat the oven to 450 degrees F.
3. Arrange 3 medium bowls in a line: 1) For dredging: 1/4 cup protein powder 2) For dipping: Eggs, beaten 3) For breading: Crushed pork rinds, grated Parmesan cheese, Italian seasoning, and remaining 1/4 cup protein powder, stirred together
4. When the chicken is done brining, pat dry. Use a flat meat mallet to pound the chicken breasts to even thickness, about 1/2 inch thick.
5. Dredge each chicken breast in the protein powder, then dip in the egg, and finally roll in the Parmesan breading mixture to coat. Repeat with all the chicken breasts.
6. Heat oil in a large oven-safe saute pan, over medium-high heat, until shimmery. When the oil is hot, add the chicken breasts in a single layer (they will be pretty crowded and touching, which is okay). Cook for about 2 minutes , until browned on the bottom. Carefully flip using a thin turner, and cook for 2 more minutes , until the other side is brown. Remove the pan from heat immediately.
7. Right in the pan, top each chicken breast with 3 tbsp marinara sauce, then 3 tbsp shredded mozzarella cheese.
8. Place the oven-safe pan into the preheated oven. Bake the Keto Chicken Parmesan for about 10 minutes , until the cheese starts to get golden spots and the chicken is cooked through. Garnish with fresh basil to serve, if desired.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1 chicken breast with marinara & cheese toppings.

(This is a large serving and you can easily have half paired with a side dish.)

Video Showing How To Make Keto Chicken Parmesan:

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Low Carb Keto Chicken Parmesan Recipe