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Get It NowMy Keto Chicken Parmesan Delivers All The Crispy, Cheesy Comfort
This keto Chicken Parmesan brings me all the nostalgic vibes from enjoying this dish at Italian restaurants. Crispy breaded chicken, sweet marinara, and gooey melted mozzarella… what’s not to love? Only the carbs, but I just fixed that. 😉 Here’s why I think you’ll love this low carb Chicken Parmesan just as much as the original:
- Classic comfort food in a low carb package – You still get everything you expect from traditional Chicken Parm: juicy chicken, a crispy coating (more on that in a minute!), rich marinara sauce, and plenty of melty mozzarella baked right on top… except this time, it’s keto friendly.
- Crispy coating like the real deal – I choose a unique breading combo here, and it turned out incredibly crispy. A secret ingredient helps the breading stick.
- Surprisingly easy to make – This keto Chicken Parmesan has just a few easy steps and comes together in around half an hour.
- Super high protein – Yes, this recipe is very keto friendly (less than 4g net carbs!) and gluten-free, but it also packs over 80 grams of protein per serving.
If you’re craving a crispy, cheesy comfort food dinner — without much effort or derailing your keto diet — grab your skillet for this keto Chicken Parm. Make it with me!
“Just made this for the first time for dinner!! So good! I like that it’s all cooked in one pan. Really filling. We enjoyed it very much. Will definitely make again.”
-Jill
Ingredients & Substitutions
Here I explain the best ingredients for my keto Chicken Parmesan recipe, what each one does, and substitution options. For measurements, see the recipe card.
- Chicken – I used boneless skinless chicken breasts. Feel free to use boneless chicken thighs if you like.
- Keto Breading Combo – I used crushed pork rinds as a super crispy base (since bread crumbs are not keto friendly), mixed with grated parmesan cheese for cheesy flavor and browning. You can use almond flour instead, but the breading won’t be nearly as crunchy.
- Whey Protein Powder – My secret for getting the coating to stick and turn out crispy! 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 keto Chicken Parmesan, but I found that protein powder does the job just as well. You can also use coconut flour for the dredge, as I do in my keto Eggplant Parmesan and keto fried chicken. I’m not sure if other types of protein powder will work the same way, but let me know how it goes if you try a different kind!
- Eggs – To make the breading cling to the chicken, this comes after the dredging step.
- Seasonings – Simply Italian seasoning and sea salt. You can also add garlic powder, onion powder, and/or black pepper. If you don’t have the mixed herbs, dried basil or oregano alone work well.
- Marinara Sauce – You can use my homemade marinara sauce, or this brand without added sugar is my fave for something quick.
- Mozzarella Cheese – For that gooey, cheesy topping everyone expects from chicken parm. You can also use provolone, fontina, or even fresh mozzarella if you want a softer melt.
- Avocado Oil – For cooking. Olive oil works well, too.
How To Make Keto Chicken Parmesan
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card.
- Brine the chicken. Place the chicken breasts in a bowl of warm salted water and let them sit for a bit. Pat dry and pound to an even thickness.
- Pound to an even thickness. This step, using the flat side of a meat mallet, helps the pieces cook more quickly and evenly. I aim for 1/2 inch thick.
- Prep the breading stations. Set up three bowls: one with the whey protein powder for dredging, one with the whisked eggs, and one with the crushed pork rinds, grated parmesan, Italian seasoning, and more protein powder mixed together. I recommend shallow bowls here, so you can dip the chicken easily.
- Bread the chicken. Dredge each chicken breast in the protein powder, dip chicken in the egg, then coat it well in the pork rind mixture, so the breading sticks all over.
- Sear until crispy. Heat the oil in a large oven-safe skillet. Add the chicken in a single layer and cook until golden brown on both sides. It should be nice and crispy!
- Assemble the keto Chicken Parmesan. Spoon the marinara over each piece, add shredded mozzarella, and transfer the skillet to the oven. It’s ready when the cheese melts and turns lightly golden. I like to garnish with fresh basil ribbons.
My Recipe Tips
- You can skip the brine, but I don’t recommend it. Just like my healthy baked chicken, this step is the key to juicy chicken breasts. Even 10 minutes makes a noticeable difference. You can brine for up to 24 hours if you want to prep the day before instead.
- Dry the chicken before dredging. This helps the coating stick better, keeps the outside crisp, and actually makes the inside more juicy. I do this with pretty much all my breaded proteins — even if I don’t use a brine.
- Use two hands when breading the chicken, one for the dry coating and one for the egg wash. This keeps the breading from getting sticky or clumpy from egg-covered hands. If your bowl is large enough, you can also gently shake the chicken in the breading to coat it evenly. My other trick is to scoop the breading over the chicken in the breading bowl, like I’m burying it in breading.
- Make sure to use oven-safe pan. I always use my cast-iron skillet, pictured above, because it retains heat really well. Plus, it goes right from stovetop to oven to table beautifully.
- Check the internal temperature. This keto Chicken Parmesan doesn’t dry out as easily as plain chicken breast, as the breading keeps the juices inside, but I still like to check with this instant-read thermometer. For safe but juicy results, you want it to reach 165 degrees F, but not higher. Sometimes I aim for 162-163 degrees F and then let it rest to come to 165.
Keto Chicken Parmesan (Crispy & High Protein)
My low carb, keto chicken parmesan has the crispiest golden breading, marinara, and melty mozzarella, all with just 3.9 grams net carbs.
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Instructions
Tap on the times in the instructions to start a kitchen timer.
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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 24 hours).
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Preheat the oven to 450 degrees F (232 degrees C).
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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
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When the chicken is done brining, pat it dry. Use the flat side of a meat mallet to pound the chicken breasts to an even thickness of about 1/2 inch.
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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.
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Heat oil in a large oven-safe skillet 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 the heat immediately.
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Right in the pan, top each chicken breast with 3 tbsp marinara sauce, then 3 tbsp shredded mozzarella cheese.
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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.
- Tips: Check out my recipe tips above to help you get the coating nice and crispy, and keep the chicken juicy.
- Storage: Store leftover keto Chicken Parmesan in an airtight container in the refrigerator for up to 3-4 days.
- Meal prep: This dish is best fresh, but you can mix the dry breading ingredients ahead.
- Reheat: Warm in a 350 degree F oven or hot skillet for the best texture. Microwaving makes the coating mushy.
- Freeze: This chicken freezes well for up to 3 months. Thaw overnight in the refrigerator before reheating.
- Note on nutrition info: This is a large serving, so you can easily have half paired with a side dish. That’s what I usually do.
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy.
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Keto Chicken Parmesan
Serving Ideas
This dish is traditionally served over pasta, so I recommend placing this keto Chicken Parmesan over a keto friendly alternative for a similar vibe. Try my microwave spaghetti squash, zucchini noodles, shirataki noodles, or for the closest-to-the-real-deal situation, keto egg pasta.
I also usually add veggies on the side, like Parmesan broccoli and cauliflower, zucchini fries, or Caprese salad.
81 Comments
Melody
1This was so good!! My family loved it. I didn’t have whey protein so I used gluten free flour. Not keto but it wasn’t much. This is the first time I used pork rinds and they did not disappoint. My son said he was taking some to work tomorrow. I will definitely make again.
Debbie
1This was simply delicious! I did have to make a few changes to accommodate ingredients I had on hand: I used hot and spicy pork rinds, followed your suggested substitution for the protein powder- coconut flour and almond flour, then I used Italian mixed blend cheese vs mozzarella at the end. Thank you for providing substitutions for people like me who need to use what’s in the pantry.
Debora Washburn
1Soooooo good. I roasted some spaghetti squash and put some marinara sauce on it. My family couldn’t tell the difference between the pork rind breading from regular breading.
Matt
1Just made this, it turned out so good. Best keto parmesan I’ve tried yet. Love how easy it is too. Thanks for all you do.
Peggy Briggman
0I wanted to try the recipe for chicken parmigiana, however I do not eat pork. Do you have an alternative for the pork rinds?
Maya | Wholesome Yum
0Hi Peggy, You can use my blanched almond flour, it just won’t be as crunchy as pork rinds for this purpose.
Heather Hanson
0Hey there, my son is finally starting to take his health seriously. I have promised to make him a low carb option that will knock his socks off. I decided to make this as the main – but looking for some low carb options that would go with it? Veg for sure…asparagus maybe – but anything else, besides salad, that I haven’t thought of?
Maya | Wholesome Yum
0Hi Heather, Yes, veggies are great! For a comfort food option, try keto pasta or spaghetti squash.
Dee
0Can you use almond flour for this recipe?
Wholesome Yum D
0Hi Dee, Yes, that should work.
Jill
0Just made this for the first time for dinner!! So good! Like that it’s all cooked in one pan. Really filling. We enjoyed very much. Will definitely make again.
Dave
0Holy Smokes! This recipe is absolutely delicious! We loved every bite.
Rebecca Roberts
0Is it just vanilla protein powder?? 🤔
Justin
0If I don’t have an oven-safe pan can I transfer the chicken to a preheated glass or metal baking pan before baking?
Wholesome Yum D
0Hi Justin, Yes, that would also work.
Matt
0Hi, sounds great. How man ounces should each chicken breast be? I have breasts that are about 8 ounces. Thanks for all you do.
Wholesome Yum D
0Hi Matt, The chicken breast you have should work just fine.
Lexington
0This is freaking unbelievably good. I always thought I couldn’t have stuff like this on keto. I was wrong! Maya, by far, this is the best chicken parmesan I’ve had period! A surefire winner!
Melanie
0Loved this recipe and my husband did too! I did use the recommended substitutions for the whey protein powder. I used Lucini Tuscan No Sugar added marinara sauce (found at WalMart) 3 net carbs per 1/2 cup
Chris
0I loved this recipe. I have done other versions of keto chicken parm and this is by far the easiest. And, I learned a great trick about using whey protein isolate as a substitute for flour as a binder for the “breading.” When I have deep fried or done pan sautéed or fried meats where I have wanted a coating for a little crunch and the protect the surface of the meat from the intense heat, I haven’t been satisfied because it tends to fall off unless there is at least a dusting of flour, which I have been trying to avoid. The whey protein isolate worked very well and I will now use this all the time. It is an awesome idea that I just never thought of before.
I changed this up just a bit. I used boneless, skinless chicken thighs instead of breasts because I felt that I could skip the brining step because thighs stay very moist anyway. I just sprinted the thighs with Maldon salt and a little fresh ground pepper before pounding them out. I also liked the thighs because they produced a perfect portion, whereas a typical breast would be rather large for me. I also perked up the egg wash a bit by adding a dollop each of Calabrian chili and garlic paste, which added a burst of flavor and a hint of spice in the finished dish. And, to the breading I added some nut crumbs that I use in some other dishes that call for bread crumbs. This added another flavor component to the ground pork rinds, parmesan and seasoning. I used Rao’s marinara, which is my favorite jarred sauce. It is so flavorful and just 5 net carbs per 1/2 cup. I also used olive oil because I didn’t have any avocado oil.
Anyway…awesome dish. I loved it.
H L
0Delish! I used coconut flour instead of whey protein. I served with Palmini Linguine and it was perfect!
Sandra
0Glad you mention what to use in place of whey protein powder. The Isolate brand contains soy, which I don’t like to use. To me, soy is nothing more than a cheap filler in foods. Sorry to say this. To each their own. Will give this a rating after I make this recipe with one of the substitutions mentioned.
Chris
0To those concerned about Whey Protein Isolate is primary a milk product (hence the name whey in its name). They add a bit of soy lecithin to it as an antioxidant to protect the whey powder, so the soy content is very small. I keep Whey Protein Isolate in my pantry because it is used in a number of keto baked goods I have made.
Jay
0This is an amazing recipe I didn’t have any protein powder so used coconut flour and it worked great. Thank you so much Maya
kim
0I love this recipe! It was really easy to make and has the best flavor. I will definitely be making again and again!
CLARA BAKHSHI
0Looks delicious, I love lasagna and especially when it looks super cheesy like yours.
Dannii
0Chicken and cheese is such delicious comfort food. I can’t wait to try this.
Lata Lala
0This seems to be the best keto chicken parmesan recipe – with crisp layer! This is oh so cheesy, easy and made in one pan with simple ingredients. What more else could you ask for.
Jessica Formicola
0We had this for dinner last night and it was incredible! IT might just be my family’s new favorite chicken dinner!
Jay
0Could I use collagen instead of Whey protein?
Wholesome Yum M
0Hi Jay, The collagen will likely dissolve and not provide any coating for you. If you do not have whey powder, then coconut flour will work well as a substitute.
Jay
0If I don’t have whey protein what can I use in replace of it?
Wholesome Yum M
0Hi Jay, Coconut flour will work well in place of the whey protein. Enjoy!
Holly
0This would have been really good without the protein power. We felt that it gave it a really strange flavor, almost sweet. Next time I will just do it without that step and just do the egg and pork rind coating and see how that does. Thanks for this recipe though!
Maya | Wholesome Yum
0Hi Holly, Did you use a flavored protein powder by chance? It should not be sweet at all. The protein powder should be just a very light coating and it helps the egg stick better, similar to how dredging with flour does the same thing for a normal breaded chicken.
Petegay
0Hello, I don’t eat pork and saw from your suggestions to use almond flour, however I haven’t had much luck with that alone, breading kept falling off. I don’t have whey protein but I have a plant based protein can I use that instead? Thanks.
Wholesome Yum M
0Hi Petegay, I have not tested this with plant protein in place of the whey powder, but I think it should still work in the recipe. Just be sure you have a neutral-flavored plant protein.
Alima
0Hello, it sounds nice however I don’t eat pork. What can I use instead of pork rinds?
Wholesome Yum M
0Hi Alima, Use almond flour instead. It won’t get as crispy, but it will still work great.
Cora
0I made this dish tonight. I felt the 3TB of marinara per chicken breast wasn’t enough. I added a little more. Consequently my dish probably was a little more carbs. My breading stuck to the pan and didn’t want to stay on the chicken breast. I think if I had to do this dish over again, I would probably first brown my chicken breasts in the pan, then spread the toppings on just one side and bake. Not sure if that would work, but really I used two different pans (because I had 6 chicken breasts) one was cast iron and the other was stainless steel and the chicken stuck to both, and I did heat up the pans first! I would try this recipe again and try a non-stick pan,
Cora
0You know I have to add, I did use powdered milk as I didn’t have any protein powder. Maybe next time I will try the collagen powder as someone below said that worked for them. Thanks, also, I didn’t mean to be so negative. The dish was still delicious, it was just the breading that didn’t work for me.
Maya | Wholesome Yum
0Hi Cora, Sorry to hear this didn’t work for you. I did use a non-stick pan, so would definitely try that next time – I think that was probably the main issue, and make sure you have enough oil to prevent sticking. I have never tried using powdered milk for dredging, so it’s possible it didn’t make the breading stick as well as protein powder does, as well. Hope you get the chance to try it with a protein powder as written.
Michelle Keller
0Do you have to use the Whey protein powder for the chicken parm?
Wholesome Yum M
0Hi Michelle, You don’t have to use the whey powder, you can use the parmesan and pork rinds on their own.
Carolyn Hemingway
0So good I could lick the plate. Better than any Chicken Parm I have ever made. The extra protein is a plus.
Carolyn Hemingway
0Thank you so much – I LOVE this recipe – Carolyn Arizona
Margot Thatcher
0Hello, I live in Mildura, northern Victoria, I am new to trying Keto, I was wondering what Pork rind is and where you buy it, would love to try this recipe on the weekend when my hubby gets home from his work trip.
thank you in advance
regards
Margot
Wholesome Yum M
0Hi Margot, A pork rind is fried or roasted pig skin. It puffs up and becomes a shelf stable, crunchy snack. Despite the description, they are actually very tasty! I hope you are able to find them in your area.
Barbara
0Absolutely delicious. This in now on our favorites list. The breading was great. Stayed on the chicken and was crispy and delicious. Yum! Mangia, mangia!!❣️❣️
Leanne
0Hi Maya, I can’t wait to try this recipe! However, I don’t have any protein powder, but I’m wondering if psyllium husk powder would work also? Would love to know your thoughts on this as a substitute for this recipe. Thank you!!
Wholesome Yum M
0Hi Leanne, Psyllium husk powder wouldn’t work for this recipe. If you don’t have any whey protein, then you can omit it and just use the pork rind and parmesan mixture to coat the chicken with.
Kerri
0Hi Maya! I’m so glad to find your recipe. I’ve been searching for a great keto chicken parmigiana recipe, and this one looks great! I will come back and rate it after I’ve had a chance to try it. I do have a question though. I generally prefer chicken thighs over chicken breasts to increase the fat to protein ratio. Would you still brine the chicken if using thighs?
Maya | Wholesome Yum
0Hi Keri, Yes, I’d still brine chicken thighs, though it’s a bit less critical due to the fat content. Let me know what you think once you’ve tried the recipe!
Debbie
0Can you use a substitute for the protein powder or would any protein powder work?
Wholesome Yum A
0Any plain protein powder would work here, Debbie!
Wholesome Yum A
0OMG. This. Is. Delicious! I LOVE Italian food and this, by far, is my favourite Wholesome Yum recipe yet! I didn’t have whey protein powder so I just used almond flour instead and it still came out perfectly. Will definitely be making this again!!
Casey
0I am completely shocked and awed! Number one, I can’t believe how incredibly delicious this is! Number two, I can’t believe that I was able to make something so delicious! My wife and I have just started eating low carb meals and today it was my turn to choose a dish and make it and she was blown away! She said it was better than Olive Garden. Thank you so much for this and all of your wonderful recipes. You are a godsend!
Ryan Benoit
0This is a Fantastic recipe! I can not believe how delicious it is! You would never know that this is a diet food!
Carol
0I just tried your chicken parmesan recipe and it’s wonderful! I love your dinner recipe book. Making a great meal with 5 ingredients makes cooking so easy, but this recipe was the best one I’ve tried so far.
Ev
0This recipe is so delicious, wanted to put a little away in the freezer, but it was all eaten. Portion was very large for me so only ate 1/2 a breast.
Kerstin
0I just prepared this meal. Almond flour can’t replace pork grinds. The batter, if you will, gets sticky and clumpy… totally sticks to the pan. Not very crisp or attractive. I’m sure the end product will be great though.
Maya | Wholesome Yum
0Hi Kerstin, This recipe uses pork rinds, not almond flour. I suggested to a reader that you can use almond flour instead if you don’t have pork rinds, but pork rinds do work much better here. Hope you still liked it.
Shernaz Dick
0Hi! Can one use natural whey instead of the whey protein powder?
Maya | Wholesome Yum
0Hi Shernaz, Sorry, I haven’t tried using that, so I’m not sure.
Terri T.
0I actually wish I had found this recipe! I made chicken parm the other night and didn’t think to use pork rinds. What did I have on hand? I had Carbquik (and good lord, I hope that’s ok for KETO!). I used it, and seasoned it up with parmesan cheese, a bit of garlic, salt and pepper. Fried it in Olive oil and added my own homemade sauce (so I know what’s in it) – topped with Mozzarella cheese and OH BOY…it was amazing. I will definitely have to try this Maya. I’m struggling with the pork rinds, however (SO salty…for me…who struggles with sodium). Do you think the Carbquik is an ok substitute? I LOVE all your recipes. You are ah-MAZING
Maya | Wholesome Yum
0Hi Terri, Thanks for sharing! I don’t use or recommend Carbquik, as it’s pretty processed and includes wheat. It’s better than regular flour. Some people use it for “dirty keto”, but for “strict keto” it wouldn’t be allowed. I hope you’ll try the version I have here sometime.
Roberta Fahr
0I wish the carbs per serving would be in the list. Since we count the carbs, it would help greatly.
Maya | Wholesome Yum
0Hi Roberta, The carbs per serving and other nutrition info is listed on the recipe card above, below the video.
Natalie Ellis
0This dish is so beautiful ! Can we use the oven?
Maya | Wholesome Yum
0Thank you, Natalie! Yes, the recipe says to place it in the oven after initial frying. I don’t recommend skipping the stove step because it’s much crispier that way.
Natalie Ellis
0Great! I just did it yesterday and it was totally tasty although my cheese was kind a little dry, next time I hope I will it better.
Holly
0I was wondering instead of the protein powder could you use collagen powder? I have been drinking the powder and thought that it could be used as flour in this case like the protein powder. Your thoughts are appreciated. Thank you!!
Maya | Wholesome Yum
0Hi Holly, Yes, you can definitely use collagen protein powder instead of whey protein powder. Please come back and let me know how you liked it!
Sandra Peters
0I haven’t made this recipe yet but just HAD to tell you what a marvelous idea using protein powder to dip and bread the chicken! I have a very large container of zero carb protein powder which I haven’t used since we went keto…..who knew!
Thank you
Maya | Wholesome Yum
0Thank you so much, Sandra! I hope you’ll love it.
Lindsay
0Is there anything I can use instead of pork rinds? Thanks for the recipe, it looks SO good!
Maya | Wholesome Yum
0Hi Lindsay, You can use almond flour instead, but pork rinds are crispier. You may need to add some salt if you use almond flour.
Roberta
0If I’d substitute whey protein powder with egg white protein powder, do you think it would be quite the same?
Any suggestion also to skip dairy and use something else instead of mozzarella?
Thank you Maya!
Maya | Wholesome Yum
0Hi Roberta, I haven’t tried egg white protein powder but it might work. You can skip the mozzarella if you want to. The recipe also has Parmesan, but it might work with just using more pork rinds if you want to. I just like the flavor and texture better when combining the two, but understand some people may need to be dairy-free.