Preparation Time: 15 minutes
Cooking Time: 25 minutes
Servings: 5
If you're missing Italian comfort food on your keto journey, this Keto Chicken Parmigiana will change everything. This recipe delivers the classic flavors of crispy chicken, rich marinara sauce, and gooey melted cheese—all without the carbs from breadcrumbs or sugary tomato sauces.
Instead of traditional breading, we use superfine almond flour and parmesan cheese, seasoned with herbs and spices for the perfect crust. It's then lightly fried and baked with a sugar-free tomato sauce and creamy mozzarella for an unforgettable keto dinner.
Why Keto Chicken Parmigiana Is a Must-Try
- Only 4.1g net carbs per serving—ideal for maintaining ketosis.
- High protein: 15.1g per serving to keep you full and support muscle maintenance.
- Gluten-free and grain-free, perfect for keto, paleo, and low-carb lifestyles.
According to research published by the NCBI, low-carb, high-fat meals like this one are effective in supporting weight loss and improving metabolic markers such as insulin sensitivity and blood sugar control.
Ingredients
- 5 (6-ounce) grass-fed skinless, boneless chicken breasts
- 1 large organic egg, beaten
- 1/2 cup superfine blanched almond flour
- 1/4 cup parmesan cheese, grated
- 1/2 teaspoon dried parsley
- 1/2 teaspoon paprika
- 1/2 teaspoon garlic powder
- Salt and ground black pepper, to taste
- 1/4 cup olive oil
- 1 cup sugar-free tomato sauce
- 5 ounces mozzarella cheese, thinly sliced
- 2 tablespoons fresh parsley, chopped (for garnish)
Instructions
- Preheat oven to 375ºF (190ºC).
- Place one chicken breast between two sheets of parchment paper and use a meat mallet to pound it to 1/2-inch thickness. Repeat for the rest.
- In a shallow bowl, add the beaten egg. In a separate bowl, mix almond flour, parmesan, parsley, paprika, garlic powder, salt, and pepper.
- Dip each chicken breast into the egg, then coat in the flour-parmesan mixture.
- In a deep wok or skillet, heat olive oil over medium-high. Fry each chicken breast for about 3 minutes per side until golden. Transfer to a paper towel-lined plate to drain.
- In a casserole dish, spread 1/2 cup of tomato sauce evenly on the bottom.
- Layer the chicken breasts in a single layer over the sauce. Top with remaining sauce and mozzarella slices.
- Bake for 20 minutes, or until cheese is melted and chicken is fully cooked through.
- Garnish with chopped fresh parsley and serve hot.
Nutrition Facts (Per Serving)
- Calories: 398
- Fats: 15.1 g
- Carbohydrates: 4.1 g
- Fiber: 9.4 g
- Proteins: 15.1 g
Pro Tips for Best Results
- Use superfine almond flour for the crispiest coating.
- Opt for grass-fed chicken to increase omega-3 intake and reduce inflammation.
- Make it spicy by adding chili flakes or cayenne to the flour mixture.
Why This Dish Supports Your Keto Lifestyle
With under 5g net carbs, this Chicken Parmigiana keeps you well within your carb limits while providing substantial protein and healthy fats. It's a balanced, flavorful dish that works beautifully for weeknight dinners, meal prep, or even special occasions.
Want more quick and easy keto meals like this? Download your FREE 21 Keto Recipes Cookbook here and discover how delicious low-carb living can be!