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Keto chicken parmesan is a genius dish that takes the blandest of meats - chicken breast - and elevates it into a delicacy.
Ready in about 30 minutes, this easy version is made with a coating of almond meal. It's just as good as the original!
"It's like pizza on a chicken breast!" declared the Picky Eater, delighted. Why yes, it is.
The humble chicken breast is coated with a mixture of almond meal and parmesan, baked until cooked through, then topped with marinara sauce and more cheese, and baked again briefly, just to melt the cheese.
It's as good as it sounds, and the way it combines simple ingredients into a culinary delight is genius. Much like Greek chicken with its garlicky-lemony flavors or the very flavorful blackened chicken.
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- Ingredients
- Variations
- Keto Chicken Parmesan Instructions
- Expert Tip
- Recipe FAQs
- Serving Suggestions
- Storing Leftovers
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Ingredients
Here's an overview of the ingredients you'll need to make this chicken recipe. The exact measurements are listed in the recipe card below.
- Olive oil spray: Olive oil is so delicious. But if you're unsure about cooking with it, you can use avocado oil instead. It has a higher smoke point.
- Chicken breasts: Boneless and skinless. Try to pick relatively small pieces, about 6-7 oz each.
- To season: I use kosher salt, black pepper, and garlic powder.
- Egg: I use large eggs in most of my recipes, this one included.
- Almond meal: Blanched almond flour works too.
- Grated Parmesan: It's best to use finely grated cheese and not coarsely shredded.
- Marinara sauce: Try to use a sugar-free brand such as Rao's.
- Provolone cheese: Mozzarella works too.
- Fresh basil: Its fresh flavor greatly elevates this dish.
Variations
- I usually use slices of provolone cheese, but shredded (or sliced) mozzarella will work too.
- You can also use different herbs, including thyme and oregano leaves. I especially like thyme.
- While fresh herbs greatly elevate this dish, if you don't have any on hand, it's OK to skip them. In this case, I like to add a dried herb, such as dried oregano, when seasoning the chicken breasts.
Keto Chicken Parmesan Instructions
Scroll down to the recipe card for detailed instructions. Here are the basic steps for making this recipe:
Season the chicken breasts. (Photo 1).
Dip them in an egg wash and then in a mixture of almond meal and Parmesan. (Photos 2-3).
Spray the chicken with oil. (Photo 4).
Bake the chicken pieces for 15 minutes.
Top them with marinara sauce and cheese. (Photos 5-6).
Bake for 5 more minutes, garnish with chopped basil, and serve. (Photos 7-8).
Expert Tip
To keep this recipe truly easy, I don't slice the chicken breasts or pound them thin, and I don't saute them.
Instead, I bake them in the oven in two stages. The first stage is intended to cook them through and brown the almond meal coating. The second stage is meant to melt the cheese.
Recipe FAQs
How do you make chicken parmesan keto-friendly?
You simply need to replace the traditionally used breadcrumbs with a low-carb alternative such as almond meal.
Can I fry the chicken instead of baking it?
You could, but be sure to use plenty of oil and a nonstick pan or the almond meal coating could fall apart. That's one of the reasons I prefer baking to frying when making this recipe.
Why do you use small chicken breasts?
The small ones will be ready faster. Bigger ones will need more time in the oven, and then you run the risk of burning the coating.
If you do use bigger ones, you'll probably need to bake them for 20-25 minutes. If that's the case, loosely cover them with foil after the first 15 minutes to protect them from burning.
Serving Suggestions
I like to serve this main dish with a side of steamed broccoli, drizzled with olive oil.
In the summer, I often serve it with grilled zucchini. It's also good with this arugula salad.
Storing Leftovers
You can keep the leftovers in the fridge, in a sealed container, for 3-4 days. Reheat them in the microwave at 50% power.
But keep in mind that they won't be as good as fresh. The almond meal especially tends to become a little soggy.
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Recipe Card
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Keto Chicken Parmesan
Chicken parmesan is a genius dish that takes the blandest of meats - chicken breast - and elevates it into a delicacy.
Prep Time15 minutes mins
Cook Time20 minutes mins
Total Time35 minutes mins
Course: Main Course
Cuisine: Italian
Diet: Gluten Free
Servings: 4 servings
Calories: 535kcal
Author: Vered DeLeeuw
Ingredients
- Olive oil spray
- 4 chicken breasts small, 6-7 oz each*
- 1 teaspoon Diamond Crystal kosher salt
- ½ teaspoon black pepper
- 1 teaspoon garlic powder
- 1 large egg
- 1 cup almond meal
- ½ cup Parmesan grated
- ½ cup marinara sauce
- 4 (1 oz) slices provolone
- 2 tablespoons parsley or basil, chopped
Instructions
Preheat your oven to 425 degrees F. Line a rimmed baking sheet with foil and fit it with a wire rack. Spray the rack with olive oil.
Pat the chicken breasts dry. Season them on both sides with kosher salt, black pepper, and garlic powder.
In a shallow bowl or a Pyrex baking dish, whisk the egg with a tablespoon of water.
In another shallow bowl, mix together the almond meal and Parmesan.
Dip each chicken breast in the egg, then dredge it in the almond meal mixture. Use one hand for the egg mixture and one hand for the almond meal mixture.
Transfer the coated chicken breasts to the prepared wire rack. Spray their tops with olive oil. Bake them for 15 minutes.
Remove the pan from the oven but keep the oven on. Top each chicken breast with about 2 tablespoons of marinara sauce and 1 slice of provolone.
Return the chicken breasts to the oven for 5 more minutes, until they are cooked through, their internal temperature reaches 165 degrees F, and the cheese is melted.
Transfer the chicken to plates, top with chopped basil, and serve.
Video
Notes
*Bigger ones will need more time in the oven, and then you run the risk of burning the coating. If you do use bigger ones, you'll probably need to bake them for 20-25 minutes. If that's the case, loosely cover them with foil after the first 15 minutes to protect them from burning.
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Nutrition per Serving
Serving: 1chicken breast | Calories: 535kcal | Carbohydrates: 9g | Protein: 58g | Fat: 30g | Saturated Fat: 6g | Sodium: 681mg | Fiber: 3g | Sugar: 1g
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Disclaimers
Cup measurements refer to the standard American cup, which is 240 milliliters. Most of my recipes are low-carb (or keto) and gluten-free, but some are not. Please verify that a recipe fits your needs before using it. Recommended and linked products are not guaranteed to be gluten-free. Nutrition info is approximate, and the carb count excludes non-nutritive sweeteners. Nutrition info may contain errors, so please verify it independently. Recipes may contain errors, so please use your common sense when following them. Please read these Terms of Use carefully before using any of my recipes.
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About the Author
Vered DeLeeuw, LL.M., CNC, has been following a low-carb real-food diet and blogging about it since 2011. She's a Certified Nutrition Coach (NASM-CNC), has taken courses at the Harvard School of Public Health, and has earned a Nutrition and Healthy Living Certificate from Cornell University. Her work has appeared in several major media outlets, including Healthline, HuffPost, Today, Women's Health, Shape, and Country Living. Click to learn more about Vered.
