Savory, cheesy, crispy, and oh-so-good, this keto chicken parmesan is a classic family recipe everyone will love. It's easy and naturally gluten-free too!
💛 Why you'll love it
If you have ever been tempted to order chicken parmigiana from your favorite Italian restaurant, then you have to make this recipe! This low-carb version tastes almost exactly the same.
You are going to want to make keto parmesan chicken over and over again. It's so easy that it will become a regular occurrence on your meal planning menu.
Honestly, chicken parm is one of those recipes kids love, and parents enjoy making.
My keto chicken parmesan features juicy chicken breast covered in a crispy coating and baked with savory-sweet marinara sauce - all topped with earthy parmesan cheese.
As it cooks in the oven, you'll smell the aromas of Italian seasonings and melted cheese. It really will become one of your favorite dinner recipes!
There are just a few simple ingredients in keto chicken parmesan. So keep reading, and I'll explain a bit more about each one.
I used boneless skinless chicken breasts in my recipe. You could also use boneless skinless chicken thighs or chicken cutlets.
To make the low-carb chicken parmesan egg wash, you'll need a couple of eggs.
Garlic powder, salt, and pepper are used to spice up the chicken. Then, oregano, along with salt and pepper, season the egg wash.
If you want your chicken pieces to have more flavor, you could add some onion powder, Italian seasoning, and fresh ground pepper to the egg mixture too.
The easiest way to do this part is to just buy keto-friendly breadcrumbs. However, I have used almond flour as a coating. You could also mix in a little bit of coconut flour or just use some crushed pork rinds.
The toppings for low-carb chicken parm are simple too. I just used grated parmesan cheese, fresh parsley, and either keto marinara sauce or some tomato sauce.
Please note: Check out the recipe card at the bottom for a full list of ingredients used to make this low-carb recipe.
- Grease the baking dish. I like to use olive oil.
- Use an instant-read food thermometer. Chicken should be cooked until it reaches an internal temperature of 165°F.
- Pay attention to the chicken. If you cut it thinner than I did, it will cook faster. Don't rely just on cooking times - use a thermometer and take them out when they reach 165°F.
All the exact instructions for how to make this low-carb chicken parmesan recipe are in the printable recipe card at the bottom of this post. First, here are some photos and additional tips.
Cut and season chicken
If you are using full-size chicken breasts, cut them in half length-wise. Then, season them with salt, pepper, and garlic powder.
If you use garlic salt, don't use additional salt.
Place the egg mixture in a shallow bowl and the keto breadcrumbs in another one. Next, dip the chicken into the egg wash first and then into the bread crumbs.
Arrange in baking dish
Arrange the chicken pieces in a single layer in a prepared baking dish.
Bake the chicken parmesan for about 20 minutes. The chicken will be crispy and lightly golden brown.
Add marinara sauce
Pour the tomato or marinara sauce on top of the baked keto chicken parm.
Sprinkle the parmesan mixture on top, and then place the casserole dish back into the oven.
Bake the chicken parm for another 10 minutes. This should be just long enough for the cheese to melt and heat up the sauce.
When it is hot and bubbly, take it out and serve!
🍽️ Serving suggestions
There are a lot of different ways to serve keto chicken parmesan for dinner.
My favorite way is to serve the chicken parm over steamed zucchini noodles. I love how the earthy zucchini noodles taste with the sweet marinara sauce.
Or, serve the crumbed chicken with steamed veggies - dinner is ready in just a few minutes.
It is a delicious meal when you serve it with cauliflower rice. You can either make your own cauliflower rice or steam some frozen kind.
This juicy chicken is the perfect thing to eat for dinner on a low-carb diet, even by itself.
There are not a lot of ways to change up this keto chicken parmesan recipe, but here are a few simple ideas.
You could add some mozzarella cheese to the parmesan cheese. This will really make it a lot cheesier (which kids love!).
Instead of keto breadcrumbs, use crushed pork rinds. You could even add a few sun-dried tomatoes on top as a garnish.
Before we get to the printable recipe card, here are some questions people often ask about how to make it.
Yes, this is a freezer-friendly dinner idea. Just coat the raw chicken like normal. Then place the chicken in a freezer-friendly baking dish that can be sealed completely. Next, add the marinara sauce and cheese on top.
Seal it up completely and label it. Then, you can just place the entire baking dish in the oven when you are ready to bake it.
Traditional chicken parmesan is not keto-friendly. It is made with breadcrumbs from wheat bread, which is really high in carbs. Some versions even sweeten their sauce with sugar.
Always look at the ingredients list. Tomatoes used in red sauces like marinara contain natural sugars, but that is okay in moderation on the keto diet.
However, if you see sugar listed as an added ingredient, don't use it.
I like to add red pepper flakes to the keto chicken parm to make it spicier.
First, bake the chicken in the air fryer basket. When it is fully cooked on the inside, line the air fryer basket with aluminum foil and then top the chicken with a little bit of marinara sauce and cheese. Then, air fry for another 4 minutes.
📚 Related recipes
If you enjoyed this keto chicken parmesan, here are some more keto chicken ideas you should make next. They are some of my favorites!
- Lemon Caper Chicken is cooked in a scrumptious white wine sauce and rivals even chef-prepared dishes.
- Low-Carb Paleo Buffalo Chicken Casserole is loved by everyone that enjoys the spicy buffalo flavor.
- Baked Pecan Crusted Chicken Breast is another crunchy yet juicy chicken recipe that has an irresistible coating.
- Pressure Cooker Whole Chicken gives you plenty of chicken for other recipes and speeds up the time it takes to cook a whole chicken.
- Chicken And Shrimp Stir Fry is filled with meat and veggies and topped with a tangy sauce.
Keto Chicken Parmesan
For the chicken
- 1 lb or 2 large chicken breasts, skinless, boneless
- ½ teaspoon garlic powder
- Salt and black pepper to taste
For the egg wash
- 2 eggs
- 1 teaspoon dried oregano
- Salt and black pepper to taste
For the coating
- 1 batch Keto breadcrumbs
For the toppings
- 2 cups tomato or marinara sauce
- 1 cup fresh grated parmesan
- fresh parsley chopped (for garnish)
- Preheat the oven at 360º F.
- Cut the chicken breasts in half length-wise to make 4 fillets, season with salt, pepper and garlic powder, rub the seasoning all over the chicken and set aside.
- Prepare two shallow bowls side by side, the first one containing the egg wash ingredients, the second with Keto breadcrumbs.
- Dip the chicken fillets into the egg wash and transfer to the keto breadcrumbs, pressing the fillets to coat with a fork, then turn and repeat. Remove the excess breadcrumbs and repeat with the remaining chicken pieces.
- Place the breaded chicken side by side into an oven dish and cook for 20 minutes until crispy and lightly golden brown.
- Carefully remove the dish from the oven and pour the tomato sauce over the chicken fillets, followed by the grated parmesan. Return to the oven and cook for 8 to 10 minutes to melt the cheese and heat the sauce.
- Remove from the oven, sprinkle chopped parsley and serve.
Array ( [calories] => 313 [carbohydrates] => 7 [protein] => 38 [fat] => 14 [saturated_fat] => 6 [polyunsaturated_fat] => 1 [monounsaturated_fat] => 3 [trans_fat] => 1 [cholesterol] => 181 [sodium] => 989 [potassium] => 692 [fiber] => 1 [sugar] => 3 [vitamin_a] => 647 [vitamin_c] => 6 [calcium] => 259 [iron] => 2 )
Note on Nutritional Information
Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.
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