Keto Chicken Parmesan (No Breading) – Simple, Saucy, and Satisfying

Skip the breadcrumbs and still get all the cheesy, saucy comfort of classic chicken parmesan. This keto-friendly version is light on carbs but heavy on flavor, with golden seared chicken, rich marinara, and a bubbling layer of mozzarella and parmesan. It’s weeknight-easy and feels a little special without any fuss.

Serve it with zucchini noodles, a crisp salad, or roasted veggies for a complete low-carb meal. If you’re craving the Italian-American favorite without the carb crash, this is your go-to recipe.

What Makes This Recipe So Good

• No breading, no problem: You still get that classic chicken parm vibe thanks to a good sear, flavorful sauce, and plenty of cheese.
• Keto and gluten-free: Naturally low in carbs with clean ingredients you can feel good about.
• Fast and family-friendly: Ready in about 30 minutes, and it’s a crowd-pleaser even for non-keto eaters.
• Customizable: Swap sauces, cheeses, or herbs to match your taste or what’s in your fridge.
• Meal-prep friendly: Reheats well for easy lunches and quick dinners during the week.

Ingredients

• 2 large boneless, skinless chicken breasts, halved lengthwise to make 4 cutlets
• 1 teaspoon sea salt, divided
• 1/2 teaspoon black pepper
• 1 teaspoon garlic powder
• 1 teaspoon Italian seasoning (or a mix of dried basil, oregano, and thyme)
• 2 tablespoons olive oil (or avocado oil), plus more if needed
• 1 cup low-sugar marinara sauce (check labels; aim for 3–5g net carbs per serving)
• 1/3 cup grated parmesan cheese, divided
• 1 cup shredded mozzarella cheese
• 2 tablespoons butter (optional, for extra richness)
• Fresh basil or parsley, chopped, for garnish
• Red pepper flakes (optional, for heat)

How to Make It

1. Prep the chicken: Pat the chicken cutlets dry with paper towels. Season both sides with 3/4 teaspoon salt, pepper, garlic powder, and Italian seasoning.

   Dry chicken sears better and develops a nice crust.

2. Preheat the oven: Set your oven to 400°F (200°C). You’ll finish the chicken in the oven to melt the cheese and thicken the sauce slightly.
3. Sear the chicken: Heat a large oven-safe skillet over medium-high heat. Add olive oil.

   When shimmering, add chicken and sear 3–4 minutes per side until golden. It doesn’t need to be fully cooked yet. Remove to a plate if your skillet is crowded and work in batches as needed.

4. Build the sauce base: Lower heat to medium.

   If the pan looks dry, add a little more oil and the butter. Pour in the marinara and 2 tablespoons of the parmesan. Stir, scraping up browned bits for extra flavor.

   Taste and adjust salt with the remaining 1/4 teaspoon if needed.

5. Nestle and top: Return the chicken and any juices to the skillet, turning once to coat in sauce. Spoon a little sauce over each piece. Sprinkle the mozzarella evenly over the chicken, then the remaining parmesan on top.
6. Bake: Transfer the skillet to the oven.

   Bake 8–10 minutes, until the cheese is melted and the chicken reaches an internal temperature of 165°F (74°C). For a golden top, broil 1–2 minutes at the end, watching closely.

7. Finish and serve: Let rest 3–5 minutes. Garnish with fresh basil or parsley and a pinch of red pepper flakes if you like heat.

   Serve with zucchini noodles, spaghetti squash, or a simple salad.

How to Store

• Refrigerate: Store leftovers in an airtight container for 3–4 days.
• Freeze: Cool completely, then freeze in a freezer-safe container for up to 2 months. For best texture, freeze without the fresh herbs and add them after reheating.
• Reheat: Warm gently in a covered skillet over low heat or in a 325°F (165°C) oven until heated through. Microwave on 50–70% power in short bursts to avoid rubbery chicken.

Why This is Good for You

• Low-carb, high satisfaction: Skipping breading cuts carbs significantly while keeping the dish satisfying with protein and fat.
• Quality protein: Chicken breast delivers lean protein to support muscle and satiety.
• Smart fats: Olive oil, butter, and cheese provide fats that help keep you full and support a ketogenic diet.
• Tomato goodness: Marinara adds lycopene and antioxidants.

  Choose a low-sugar brand to keep carbs in check.

• Balanced plate: Pair with non-starchy veggies for fiber, micronutrients, and a more complete meal.

Common Mistakes to Avoid

• Skipping the pat-dry step: Wet chicken won’t sear well, and you’ll miss that flavorful crust.
• Overcrowding the pan: Sear in batches to keep the heat high and the chicken browned instead of steamed.
• Using sweet marinara: Some sauces have added sugar. Check labels and choose a low-sugar option to stay keto-friendly.
• Overcooking the chicken: Move to the oven once the cheese goes on and pull it when it hits 165°F. Rest before serving.
• Not seasoning the sauce: A pinch of salt and parmesan stirred into the marinara deepens flavor fast.

Alternatives

• Cheese swaps: Use provolone, fontina, or an Italian blend instead of mozzarella.

  Pecorino romano can replace parmesan for a sharper bite.

• Protein options: Try boneless, skinless chicken thighs, turkey cutlets, or thin pork chops. Adjust cook times accordingly.
• Dairy-free: Use a dairy-free mozzarella-style cheese and skip the parmesan, or sprinkle with nutritional yeast for cheesy flavor.
• Sauce variations: Add crushed red pepper, minced garlic, or a splash of balsamic vinegar to your marinara. For a creamier twist, swirl in a few tablespoons of heavy cream (still low carb).
• Vegetable base: Serve over sautéed spinach, roasted eggplant slices, or cauliflower mash for a heartier plate.
• Added crunch (still keto): If you miss breading, sprinkle a small amount of crushed pork rinds mixed with parmesan over the cheese before baking.

FAQ

How many carbs are in this Keto Chicken Parmesan?

The exact count depends on your marinara.

With a low-sugar sauce, expect roughly 5–7g net carbs per serving. Always check labels and serving sizes.

Can I use pre-shredded cheese?

Yes, but freshly shredded cheese melts more smoothly because it doesn’t have anti-caking agents. If convenience wins, pre-shredded still works well.

Do I need an oven-safe skillet?

It helps, but it’s not mandatory.

You can sear the chicken in a regular skillet, transfer everything to a baking dish, top with cheese, and bake.

Can I make this ahead?

You can sear the chicken and assemble in the skillet or a baking dish up to a day ahead. Cover and refrigerate. When ready to eat, bake until hot and the cheese is melted, adding a few extra minutes to account for the cold start.

What’s the best marinara for keto?

Look for brands with 3–5g net carbs per 1/2 cup and no added sugar.

Simple ingredients like tomatoes, olive oil, onion, garlic, and herbs are best.

How do I keep the chicken juicy?

Use even-thickness cutlets, sear hot and fast, finish in the oven, and pull at 165°F. Let it rest a few minutes before serving to keep the juices in.

Can I cook it entirely on the stovetop?

Yes. Cover the skillet on low heat after adding the cheese until the chicken reaches 165°F and the cheese melts.

You won’t get the broiled top, but it’ll still be delicious.

Wrapping Up

Keto Chicken Parmesan without breading is proof you don’t need flour or carbs for big Italian comfort. With a quick sear, a good marinara, and plenty of cheese, you’ll have a cozy, satisfying dinner in about half an hour. Keep it simple with a salad or add your favorite low-carb sides.

This is one of those recipes that fits busy nights and still feels special. Make it once, and it’ll earn a spot in your regular rotation.