Keto Chicken Parmesan

Name: Keto Chicken Parmesan
Prep time: 20 min
Cook time: 40 min
Yield: 6
Cuisine: Italian
Ingredients: 2 pounds boneless, skinless chicken thighs; ½ cup almond flour or coconut flour; 3 eggs; 1 ½ cups ground pork rinds; ½ cup grated parmesan cheese; avocado oil or ghee for frying; 2 cups low sugar marinara sauce or keto pizza sauce; 1 cup shredded parmesan cheese; ½ pound fresh mozzarella cheese, sliced

by KetoFocus.com

4.8 Stars (14 Reviews) 12 Comments

The best keto chicken parmesan recipe for your main dish with crispy breaded chicken thighs and layers of marinara and gooey mozzarella cheese.

60 Mins

Nutrition Facts

Servings

580

Calories

36.4g

Fat

59.4g

Protein

3.9g

Net Carb

5.6g

Total Carbs

When it comes to filling comfort foods, you have lasagna, chicken soup and this keto chicken parmesan recipe!

keto chicken parmesan cheese pull
Juicy chicken thighs breaded with a crispy low carb crusty breading and topped with marinara or tomato sauce and lots of gooey cheese?! Sign me up!

This recipe for keto chicken parmesan is easy to make and turns out perfect every time. This is a recipe for the most delicious keto chicken parm that you will ever taste. This dish is wonderful to serve your family or friends and it comes with a side of asparagus and some buttery keto parmesan bread rolls, which makes it even more comforting. If you are looking for something new to try out in the kitchen, this keto chicken parmesan casserole an excellent option. Give this recipe a try and let me know what you think!

The chicken thighs (you can also use chicken breast) are coated with a keto breading mixture of almond flour, ground pork rinds and grated parmesan cheese. The breaded chicken thighs are pan fried in avocado oil to form a crispy outer crust and lock in the juices on the inside.

Next layers of crispy chicken, marinara tomato sauce, parmesan and mozzarella cheese are laid down to complete this magnificent keto dinner recipe.

Table of Contents [ click to toggle ]

Recipe Details
Similar recipes others love
What kind of chicken is in keto chicken parmesan?
Low carb breading for crispy chicken
Keto approved marinara sauce
FAQs
Nutrition information: facts & macronutrients

Keto Chicken Parmesan Recipe Video

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Keto Chicken Parmesan Ingredients

2 pounds boneless, skinless chicken thighs
½ cup almond flour or coconut flour
3 eggs
1 ½ cups ground pork rinds
½ cup grated parmesan cheese
avocado oil or ghee for frying
2 cups low sugar marinara sauce or keto pizza sauce
1 cup shredded parmesan cheese
½ pound fresh mozzarella cheese, sliced

Keto Chicken Parmesan Directions

STEP

1
Preheat oven

Preheat oven to 400 degrees. To get thinner cuts of thighs, place the thigh in a ziploc bag or between two pieces of plastic wrap or parchment paper. Using a mallet or rolling pin, pound the meat until the chicken is ¼ inch thick.
Ingredients

Chicken
STEP

2
Prepare your bowls

Place almond flour in a shallow dish. Place eggs in a second shallow dish and beat. Place ground pork rinds and grated parmesan cheese in the third shallow dish and mix until combined.
Ingredients

Almond flour

Eggs

Crushed pork rinds

Parmesan cheese
STEP

3
Dust with almond flour

Season each chicken thigh with salt and pepper. Dip a piece in almond flour to evenly coat with a light dusting of flour.
Ingredients

Salt

Pepper

Almond flour
STEP

4

Dip in egg wash

Dip the floured chicken thigh in the egg mixture.
STEP

5

Dredge in pork and cheese

Finally dip the chicken in the pork rind and parmesan cheese mixture to evenly coat.
STEP

6
Heat oil

To a large skillet, add ½ inch of avocado oil or ghee. Heat over medium high heat. The oil is hot enough when a small piece of the breading mixture sizzles in the skillet. Start adding in the chicken thighs to the pan. Only add in enough thighs to allow for evenly cooking. Have about ½ inch room around each thigh. You will have to cook the thighs in batches.
Ingredients

Avocado oil or ghee
STEP

7

Fry chicken

Cook the thighs until golden brown, turning halfway through. Transfer to a paper towel lined plate when done.
STEP

8
Assemble the casserole

To a large casserole dish, add a thin layer of marinara sauce to the bottom. Sprinkle ⅓ the parmesan cheese over sauce. Place half of the breaded chicken thighs over the parmesan cheese layer and top with half of the mozzarella slices. Spoon half of the marinara sauce on the mozzarella layer and sprinkle with another third of the parmesan cheese. Repeat layers one more time ending with a final layer of sauce and parmesan cheese.
Ingredients

Marinara sauce

Parmesan cheese

Mozzarella slices
STEP

9

Bake

Bake until cheese is golden and bubbling, about 40 minutes. Let cool before serving.

Similar low carb recipes

Others who were looking for "Keto Chicken Parmesan" were also interested in these recipes:

What kind of chicken is in keto chicken parmesan?

Chicken thigh or chicken breast?

I prefer to use chicken thighs over chicken breasts when making low carb chicken parmesan. Chicken breasts tend to dry out faster than thighs because the breast is a very lean tissue (not a lot of fat content). Chicken thighs retain their moisture easily because they are a fattier cut of poultry and what I recommend in this chicken recipe.

Besides, on the keto diet, you want to choose fattier cuts of meat over the lean cuts in order to keep your fat counts up and keep you feeling full.

Chicken tenders can also be used in this keto chicken parm recipe.

Low carb breading for crispy chicken

The keto breading (bread crumbs) used to form the crispy crust around the chicken thighs is a combination of mostly ground pork rinds and grated parmesan cheese. First the chicken thigh is lightly covered with almond flour. You can substitute with coconut flour if you are allergic to nuts. Next, the thighs are dipped in a beaten egg mixture. And finally, the chicken thighs are coated with ground pork rinds and parmesan cheese mixture.

Ground pork rinds can be made by grinding up pork rinds in a food processor or you can buy them online already ground. The brand I prefer is Pork Panko by Bacon’s Heir.

If you like this breading make sure you try my keto mozzarella sticks.

Keto approved marinara sauce

homemade marinara sauce in jar that will be used for keto parm

An inexpensive option for keto marinara sauce is to make your own from canned or fresh whole tomatoes. I have a recipe for Keto Pizza Sauce that is amazing and very easy to make. You can make it in bulk and freeze the rest for later so you always have marinara sauce on hand when you need it.

Keto Chicken Parmesan: FAQS

I don't have avocado oil, can I use olive oil?

Yes, you can use olive oil. I prefer not to use olive oil because it has a lower smoke point (~400-450°F), vs avocado oil (520°F). Once oil hits its smoke point it can sometimes smell or taste bad (but not always) and there is also information that oil past its smoke point can be harmful. So yes, you can, just be mindful of the temperatures.

Can I use chicken cutlets in this recipe?

Sure. I am assuming you mean a chicken breast sliced in half horizontally. You will likely still want to pound the chicken. Please keep in mind the macro and nutrition facts for this keto recipe is for chicken thighs, so moving to a chicken breast or chicken cutlet will need to be recalculated.

What is the difference between this recipe and chicken parmigiana?

I believe they are the same thing! if memory serves me, 'chicken parmesan' or 'chicken parm' is the American name for the Italian recipe for "chicken parmigiana".

Nutritional information & Macros

Amount Per Serving
Calories	580
Fat	36.4g
Protein	59.4g
Total Carbs	5.6g
Net Carbs	3.9g

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