This chicken parmigiana recipe – also called chicken Parmesan – is keto-friendly, low-carb, gluten-free, easy, and delicious. Almond flour takes the place of its’ traditional counterpart in an Italian dish that’s classic, comforting, and perfect for a busy weeknight.
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Peace, family.
To say that chicken parmigiana – or chicken Parmesan – is an iconic dish would be quite the understatement. Being served in Italian restaurants everywhere, and a highly searched for and requested recipe, there’s no denying the popularity. This dish definitely lives up to the hype. Moist and flavorful chicken breast coated in a crispy, well-seasoned crust and topped with cheese, herbs, and tomato sauce can’t be beat. This is the epitome of comfort, and the best part is how easy it is to prepare. I use an everyday cast-iron skillet to make mine – if you’d like an instant pot or air fryer version be sure to let me know in the comments below. Say bye-bye to Olive Garden and make your own chicken parmigiana, right at home.
How to Make Chicken Parmigiana | Keto
My recipe serves two people, but feel free to double depending on the needs of your family.
You’ll first want to preheat your oven to 400°. I start with two fresh chicken breasts. I season both sides with salt, pepper, and Italian seasoning blend.
On a plate, cutting board, or any flat surface, make a small bed of almond flour, about one cup. You’ll want to whisk some additional salt, pepper, and Italian seasoning into the flour.
On a separate plate, I add about one cup of crushed or ground plain pork rinds. You can crush these in a food processor or add the pork rinds to a large freezer bag and crush them with your hands. I did the latter. You want to form at least a semi-fine powder, but don’t worry if there are a few large chunks left.
In a small dish, whisk together two eggs, two teaspoons of water, and a bit of chopped garlic, salt, and pepper.
Take the seasoned chicken and dredge in the almond flour, ensuring that any excess flour is removed. Next, dip the entire chicken breast in the egg mixture and immediately remove, again ensuring that any excess is shaken off.
Then, dredge the chicken breasts in the pork rinds.
In a cast iron skillet, heat a quarter cup of extra virgin olive oil over medium high heat for about two minutes.
Add chicken to the skillet and allow to cook for two minutes per side. Drain any excess oil from the skillet.
Place one or two slices of mozzarella atop each chicken breast, followed by one and a half tablespoons each of freshly grated Parmesan cheese.
Transfer skillet to the oven, and cook for 12 minutes.
Meanwhile, in a small saucepan, heat your tomato sauce for 5 minutes over medium heat, stirring frequently. I suggest Rao’s Homemade – only 5 grams of net carbs per half cup. I used one cup.
This is also a good time to chop your fresh parsley.
Remove chicken from the oven, cover in sauce, and top with parsley or your choice of fresh herbs.
As usual, try it out and let me know what you think,
Peace
Adri
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Keto Chicken Parmigiana
This chicken parmigiana recipe – also called chicken Parmesan – is keto-friendly, low-carb, gluten-free, easy, and delicious. Almond flour takes the place of its’ traditional counterpart in an Italian dish that’s classic, comforting, and perfect for a busy weeknight.
Ingredients
- 2 Chicken Breasts, boneless/skinless
- 3 tsp. Kosher Salt - divided between chicken, flour, and egg mixture
- 3 tsp. Ground Black Pepper - divided between chicken, flour, and egg mixture
- 3 tsp. Italian Seasoning - divided between chicken, flour, and egg mixture
- 2 cups Almond Flour
- 2 cups Crushed Pork Rinds, plain
- 2 Large Eggs
- 1 tsp. Water
- 1 Garlic Clove, chopped
- 1/4 cup Extra Virgin Olive Oil
- 2-4 Slices Mozzarella Cheese
- 3 tbsp. freshly grated Parmesan
- 1 Cup Rao's Homemade Tomato Sauce
- Parsley, freshly chopped, to taste
Instructions
- Preheat oven to 400°
- Season both sides of chicken breast with salt, pepper, and Italian seasoning blend.
- On a separate plate, season almond flour with salt, pepper, and Italian seasoning blend.
- Pour crushed pork rinds onto a separate plate.
- In a small dish, whisk together eggs, water, salt, pepper, Italian seasoning blend, and garlic.
- Dredge chicken breasts in almond flour; shaking gently to remove excess.
- Dip chicken breasts in the egg mixture; remove immediately and gently shake to remove excess
- Dredge chicken breasts in crushed pork rinds.
- In a cast iron skillet, heat olive oil for about two minutes.
- Cook chicken breasts for about two minutes per side.
- Top with mozzarella cheese slice(s), followed by Parmesan cheese.
- Transfer skillet to oven and cook for 12 minutes.
- Meanwhile, heat tomato sauce in a stove-top saucepan over medium heat for five minutes, stirring frequently.
- Chop fresh parsley in desire quantity.
- Remove chicken from oven and top with sauce and parsley.
- Serve
Notes
Can be served with:
Cauliflower Rice
Spaghetti Squash
Zucchini Noodles
Nutrition Information:
Amount Per Serving: Calories: 510Total Fat: 35gSaturated Fat: 6gCholesterol: 136mgCarbohydrates: 8gNet Carbohydrates: 6gFiber: 2gSugar: 3gProtein: 39g
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