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If you had to choose one cuisine to eat for the rest of your life, what would it be? Mine would be a tie between Italian and Mexican. And for the former, this low carb keto Chicken Parmesan recipe would top the list. It has the same authentic flavors of the original, with delicious breading that actually stays on.
Making Chicken Parmesan low carb is much easier than it sounds! And, all you need are three mixing bowls and just one pan.
Ingredients for Low Carb Chicken Parmesan
You’re going to love this ingredient list for this low carb Chicken Parmesan recipe. You don’t need any special flours, and it’s nut-free!
Go ahead and grab:
- Chicken breast (obvi!)
- Sea salt
- Grass-fed whey protein powder
- Pork rinds
- Grated Parmesan cheese
- Italian seasoning
- Avocado oil
- Marinara sauce
- Mozzarella cheese
You’ll find the ingredient amounts on the recipe card below.
I like to use avocado oil for it’s neutral taste and ability to withstand high temperatures. But, feel free to use light olive oil instead if that’s what you have. Don’t use extra virgin, because it will burn.
As for the marinara sauce, pick your fave! I don’t have a separate marinara recipe yet, but eventually will post one. I often just buy it and verify that there is no sugar or artificial ingredients. So feel free to make your own or buy it, but check that label for weird stuff.
The only ingredient you won’t find at the grocery store is the protein powder, and it’s so worth it. In fact, it’s the secret to making this the best Chicken Parmesan recipe ever…
The Trick to the Best Parmesan Crusted Chicken
So, why is the best low carb Chicken Parmesan made with grass-fed whey protein powder? A couple reasons.
First, it’s perfect for dredging! 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.
Second, protein powder does a great job at binding the Parmesan and pork rind “bread crumbs”. That makes them stick to the chicken even better during frying. Yay!
I like to use Vital Proteins Whey Protein Powder in this low carb Chicken Parmesan recipe. It’s organic and all-natural with no additives, comes from grass-fed, pasture-raised cows, and cold processed. And, they even list the amino acid profile on the canister, so you know exactly what you’re getting in there.
The Best Low Carb Parmesan Crusted Chicken Recipe
How do you make this low carb Parmesan crusted chicken? Easy, peasy.
Like almost all my keto chicken recipes, start by brining the chicken in salt water. I do this for classic baked chicken breast and for low carb Parmesan crusted chicken, too. It’s the secret to super juicy chicken, no matter how you make it afterward!
You can preheat the oven while that’s happening. A high temperature, 450 degrees, ensures that our low carb Parmesan crusted chicken will be ready as quickly as possible!
Meanwhile, arrange a little assembly line of 3 bowls – protein powder, beaten eggs, and the breading. This includes crushed pork rinds (make ’em using a mallet or a blender!), grated Parmesan, Italian seasoning, and more protein powder, all mixed together.
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.
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. Sometimes I like to just shake the bowl with breading and chicken to avoid getting my egg-covered hands in the breading.
Once you’re done breading the chicken, let’s get cooking!
How To Cook Keto Chicken Parmesan
We’re going to fry the keto Chicken Parmesan first, so that it’s nice and crispy. And, use an oven safe pan so that you can use the same one for the oven after. Yay for one-pan recipes!
Fry the chicken for a couple minutes on each side. Make sure the oven is preheated before you begin, because you’ll bake it immediately after. Top the chicken with marinara and shredded mozzarella cheese, then bake for about 10 minutes, until the cheese is gooey and a little brown.
Garnish with fresh basil and serve immediately. So good!
What To Serve with Low Carb Chicken Parmesan
Keto Chicken Parmesan goes well with so many things! Often times, I just serve it with a big salad. Especially when the weather heats up and I don’t want to spend too much time in the kitchen.
Otherwise, there are plenty of low carb side dishes you can pair with it. Try simple roasted broccoli and cauliflower, or even a loaded cauliflower casserole. And as always, let me know if you have your own fave!
More Low Carb Recipes To Love
Low Carb Keto Chicken Parmesan Recipe
An easy low carb Chicken Parmesan recipe with crispy low carb breading that stays on! It's the best cheesy keto Chicken Parmesan ever, made in one pan with simple ingredients.
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- 4 large Chicken breast (~6 oz each)
- Sea salt
- 1/2 cup Vital Proteins Grass-fed Whey Protein Powder (divided)
- 2 large Egg
- 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)
RECIPE TIPS in the post above! VIDEO + nutrition info + recipe notes below!
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).
Preheat the oven to 450 degrees F.
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
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.
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.
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.
Right in the pan, top each chicken breast with 3 tbsp marinara sauce, then 3 tbsp shredded mozzarella cheese.
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.
Serving size: 1 large (6 oz) 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:
NUTRITION INFORMATION PER SERVING
Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database. You can find individual ingredient carb counts we use in the Low Carb & Keto Food List. Carb count excludes sugar alcohols. Net carb count excludes both fiber and sugar alcohols, because these do not affect blood sugar in most people. We try to be accurate, but feel free to make your own calculations.
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