Keto Chicken Parmesan

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Keto Chicken Parmesan
{THM:S, Low Carb, Ketogenic, Grain-Free, Wheat-Free}

This Keto Chicken Parmesan is a super easy dinner recipe that's bursting with traditional italian flavors such as bold tomatoes, savory parmesan, and zesty seasonings. Your whole family will love how it taste, and you'll love how easy it is to make!

Life gets busy, and I totally get it.

You don't need gourmet dinners that require special trips to the grocery store and hours to prepare.

You need simple and flavorful recipes that the whole family will love, and that you can whip up in 30 minutes or less.

This is one of those recipes.

My Keto Chicken Parmesan happened when I finally found the perfect “breading' and method for making keto fried chicken. It's a sneaky way to use pork rinds, in the form of pork dust. Basically, you blend up plain pork rinds until they are the consistency of bread crumbs, the add all sorts of spices, seasoning, and in this case, parmesan. The right combination and no one will even know you've breaded your poultry with pork rinds.

Today, I'm sharing this recipe with you, in hopes that your family will love it as much as mine does.

Here's what you'll need:

For The Breading:
2 cups of Pork Dust
1 cup of Parmesan Cheese
2 cups Pork Dust
1/2 tsp Salt
1/2 tsp Dried Thyme
1/2 tsp Dried Basil
1/2 tsp Dried Oregano
1 T Celery Salt
1 T Cracked Pepper
2 T Paprika
2 tsp Garlic Salt
1 tsp Ground Ginger
1 tsp Chili Powder

For The Egg Wash:
3 Eggs
1/2 cup Almond or Macadamia Nut Milk

For the Pre-Coating:
1 cup Coconut Flour

For The Chicken:
3 pounds of chicken breasts, sliced to half thickness.
3 cups Marinara (homemade or no sugar added)
2 cups Mozzarella cheese

Directions:

Make the Pork Dust: Fill your blender (I have this one) to the brim with pork rinds. I used 3 x 3.5 ounce plain bags of pork rinds. Using a total of 10-11 ounces of pork rinds should give you about 2 cups of pork dust. Blend until the pork rinds are crushed into breadcrumb-sized pieces.

Combine the pork dust, spices, and parmesan in a shallow bowl or dish and set aside.

In a second shallow dish, combine the eggs and almond milk, whisking to combine. Then, pour the 1 cup Coconut Flour in a 3rd Shallow Dish.

Begin by coating each piece of chicken breast in the plain coconut flour, then roll it in the egg wash, and end in the pork dust & seasonings. Place each piece in your air fryer or regular fryer, and cook for approximately 40 minutes at 400 degrees Fahrenheit. If using a different type of fryer, the cooking time/temperature may vary slightly.

About 20 minutes into cooking, preheat your oven to 350.

used this Air Fryer, and it worked great, but these air fryers are the newer versions that I've heard work MUCH better. You can also fry this chicken in a traditional oil fryer. No matter what method you use, always check the inner temperature of the chicken to make sure it hits 165 degrees Fahrenheit.

Place the fried chicken breasts in a 9×13 pan. Cover with Marinara, then sprinkle the Mozzarella cheese on top. Place in the oven for 10 minutes, or until the cheese starts to bubble, then serve warm & enjoy!

I always try to give you the carb counts for my recipes, so here are the macros for my Keto Chicken Parmesan:
10 servings per recipe
488 Calories
34g Fat
4 net carbs (6 carbs total)
27g Protein

You May Also Like:
Keto Beef Stew (THM:S, Low Carb, Keto)
Slow Cooker Crack Chicken (THM:S, Low Carb, Keto)
Slow Cooker Pork Carnitas (THM:S, Low Carb, Keto)
Chicken Mushroom Stroganoff (THM:S, Low Carb, Keto)
Quick Crockpot Cheesy Broccoli Soup (THM:S, Low Carb, Keto)

Affiliate Links: the following links will take you to some of the tools I used to create this recipe. When you purchase through my link, I get a small commission, at no cost to you, which helps to support the cost of running this site. This means more FREE recipes and resources for you.

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Keto Chicken Parmesan

Author: Gretchen

Recipe type: Entree

Prep time: 10 mins

Cook time: 50 mins

Total time: 1 hour

Serves: 10 servings

Ingredients

For The Breading:
2 cups of Pork Dust
1 cup of Parmesan Cheese
2 cups Pork Dust
½ tsp Salt
½ tsp Dried Thyme
½ tsp Dried Basil
½ tsp Dried Oregano
1 T Celery Salt
1 T Cracked Pepper
2 T Paprika
2 tsp Garlic Salt
1 tsp Ground Ginger
1 tsp Chili Powder
For The Egg Wash:
3 Eggs
½ cup Almond or Macadamia Nut Milk
For the Pre-Coating:
1 cup Coconut Flour
For The Chicken:
3 pounds of chicken breasts, sliced to half thickness.
3 cups Marinara (homemade or no sugar added)
2 cups Mozzarella cheese

Instructions

Make the Pork Dust: Fill your blender (I have this one) to the brim with pork rinds. I used 3 x 3.5 ounce plain bags of pork rinds. Using a total of 10-11 ounces of pork rinds should give you about 2 cups of pork dust. Blend until the pork rinds are crushed into breadcrumb-sized pieces.
Combine the pork dust, spices, and parmesan in a shallow bowl or dish and set aside.
In a second shallow dish, combine the eggs and almond milk, whisking to combine. Then, pour the 1 cup Coconut Flour in a 3rd Shallow Dish.
Begin by coating each piece of chicken breast in the plain coconut flour, then roll it in the egg wash, and end in the pork dust & seasonings. Place each piece in your air fryer or regular fryer, and cook for approximately 40 minutes at 400 degrees Fahrenheit. If using a different type of fryer, the cooking time/temperature may vary slightly.
About 20 minutes into cooking, preheat your oven to 350.
used this Air Fryer, and it worked great, but these air fryers are the newer versions that I've heard work MUCH better. You can also fry this chicken in a traditional oil fryer. No matter what method you use, always check the inner temperature of the chicken to make sure it hits 165 degrees Fahrenheit.
Place the fried chicken breasts in a 9x13 pan. Cover with Marinara, then sprinkle the Mozzarella cheese on top. Place in the oven for 10 minutes, or until the cheese starts to bubble, then serve warm & enjoy!

Other Keto Resources You May Be Interested In:

What 60 Days In Ketosis did For Me: My Keto Diet Story
What Is The Ketogenic Diet? {Keto 101}
Keto Quickstart: 30-Day Beginner's Guide to Keto
5 Supplements To Help You Get Into & Stay In Ketosis
The 4 Types of Ketogenic Diets
How To Calculate Your Keto Macros
7 Ways To Beat Keto Flu
How To Know You're In Ketosis
6 Benefits of The Keto Diet {That Aren't Weight Loss}
Why You Shouldn't Go Keto
What To Eat On A Ketogenic Diet