Keto Chicken Parmesan – A Comfort Classic Made Low-Carb

Chicken Parmesan is one of those dishes that feels like a warm hug: crispy, saucy, and cheesy in all the right ways. This keto version keeps the spirit of the classic while ditching the heavy carbs. You’ll still get a crunchy “breaded” coating, rich tomato flavor, and a melty cheese finish.

It’s simple enough for a weeknight, yet special enough for a cozy weekend dinner. If you miss Italian-style comfort food on keto, this will bring it right back to your table.

Why This Recipe Works

This method uses almond flour and crushed pork rinds to mimic the crunch you’d get from breadcrumbs—without the carbs. A quick pan-sear locks in moisture so the chicken stays juicy under the sauce and cheese.

Using a low-sugar marinara keeps the flavor bold and clean. Finishing in the oven melds everything together and gives you that irresistible, bubbling cheese top.

Ingredients

• 2 large boneless, skinless chicken breasts (about 1.5 pounds total), halved horizontally to make 4 cutlets
• 1 teaspoon salt, divided
• 1/2 teaspoon black pepper
• 1 teaspoon garlic powder
• 1 teaspoon Italian seasoning
• 1/2 cup almond flour
• 1 cup finely crushed pork rinds (or grated Parmesan for a pork-free option)
• 1/2 cup finely grated Parmesan cheese
• 2 large eggs, beaten
• 3 tablespoons olive oil (plus more if needed)
• 1.5 cups no-sugar-added marinara sauce
• 1.5 cups shredded mozzarella cheese
• Fresh basil or parsley, chopped, for garnish
• Optional: Red pepper flakes, for a little heat

Step-by-Step Instructions

1. Prep the chicken: Slice each chicken breast in half horizontally to make thin cutlets. Pat dry with paper towels.

   Season both sides with 1/2 teaspoon salt, black pepper, garlic powder, and Italian seasoning.

2. Set up breading station: In one shallow bowl, whisk the eggs with a pinch of salt. In a second bowl, mix almond flour, crushed pork rinds, and grated Parmesan with the remaining 1/2 teaspoon salt.
3. Bread the cutlets: Dip each cutlet in the egg, letting excess drip off. Press into the almond flour mixture, coating both sides.

   Set on a plate and repeat.

4. Sear for crunch: Heat olive oil in a large skillet over medium to medium-high heat. When shimmering, add the cutlets in a single layer (work in batches). Cook 3–4 minutes per side until golden brown and almost cooked through.

   Add a splash more oil if the pan looks dry.

5. Preheat the oven: Set to 400°F (200°C). Lightly oil a baking dish that fits the cutlets in a single layer.
6. Assemble: Spoon a thin layer of marinara into the baking dish. Nestle in the cutlets.

   Top with remaining marinara, then sprinkle mozzarella evenly over each piece. Add a little extra Parmesan if you like.

7. Bake: Bake 10–12 minutes until the cheese is melted and bubbling and the chicken reaches 165°F (74°C) internally. For extra browning, broil for 1–2 minutes at the end, watching closely.
8. Finish and serve: Rest for 5 minutes.

   Garnish with chopped basil or parsley and a pinch of red pepper flakes if you want heat. Serve with a side salad, garlicky sautéed greens, or zucchini noodles.

How to Store

• Refrigerator: Store leftovers in an airtight container for up to 4 days.
• Freezer: Freeze in single portions for 2–3 months. Wrap tightly to prevent freezer burn.
• Reheating: Reheat in a 350°F (175°C) oven for 10–12 minutes until warmed through and the cheese is melty.

  The oven keeps the coating from getting soggy. The microwave works in a pinch but softens the crust.

Why This is Good for You

Low in carbs, high in protein: Swapping breadcrumbs for almond flour and pork rinds cuts carbs while keeping the crunch. You get satisfying protein to keep you full without the blood sugar spikes.

Healthy fats: Olive oil and cheese bring in fats that fit a keto profile and support satiety.

They also carry flavor, so the dish tastes richer without needing sugar.

Simple, whole ingredients: Chicken, marinara, herbs, and cheese. No fillers, no mystery ingredients—just straightforward food that feels good to eat.

Pitfalls to Watch Out For

• Hidden sugar in sauce: Many jarred marinaras add sugar. Choose a no-sugar-added brand.

  Check the label and aim for 4 net carbs or less per half cup.

• Thick cutlets: If the chicken is too thick, the coating can burn before the inside cooks. Slice thin and pound lightly for even thickness.
• Greasy or soggy crust: Don’t overcrowd the pan. Sear in batches so the coating crisps.

  If the oil pools, spoon off excess and add fresh oil as needed.

• Overbaking: The chicken is already mostly cooked after searing. Bake just long enough to melt and brown the cheese.
• Too salty coating: Pork rinds and Parmesan are both salty. Season lightly and taste your marinara to balance.

Variations You Can Try

• Pork-free coating: Use a mix of almond flour and extra grated Parmesan (or finely ground sunflower seed meal) if you prefer no pork rinds.
• Spicy version: Add 1/2 teaspoon red pepper flakes and 1/2 teaspoon smoked paprika to the coating.

  Top with a few sliced pepperoncini before baking.

• Air fryer method: Cook breaded cutlets at 375°F (190°C) for 8–10 minutes, flipping once, until crisp and 165°F inside. Add sauce and cheese and air fry 2–3 more minutes to melt.
• Pizza style: Before baking, add a few slices of pepperoni or olives on top of the mozzarella for a pizza-chicken mashup.
• Dairy-light: Use less mozzarella and rely on Parmesan for a sharper hit of flavor. Choose a marinara with bold herbs to compensate.
• Herb-forward: Stir chopped fresh basil and parsley into the coating for a fresh, green lift.

FAQ

Can I make this ahead?

Yes.

Bread and sear the cutlets, then cool and refrigerate up to 24 hours. When ready, assemble with sauce and cheese and bake. Add a couple extra minutes if starting cold.

What can I use instead of almond flour?

Finely ground pork rinds alone work well.

For nut-free, try sunflower seed meal. Coconut flour is not ideal here—it tends to absorb too much moisture and can taste dry.

How do I keep the coating from falling off?

Pat the chicken dry before breading, press the coating on firmly, and let the breaded cutlets sit for 5–10 minutes before searing. A hot pan and minimal flipping also help.

What kind of marinara is best?

Choose a no-sugar-added sauce with simple ingredients like tomatoes, olive oil, garlic, and herbs.

Rao’s, Yo Mama’s, or a good store brand with 4 net carbs or less per serving works well.

Can I use chicken thighs instead?

Yes, use thin, boneless, skinless thighs. Pound to even thickness. They stay juicy and flavorful, though they may need a minute or two more in the oven.

Is this gluten-free?

It is, as long as your marinara and seasonings are gluten-free.

Almond flour, pork rinds, and Parmesan are naturally gluten-free.

How many carbs per serving?

Exact numbers depend on your sauce and cheese brands. As a general guide, expect about 5–7 net carbs per serving when using a no-sugar-added marinara.

What should I serve with it?

Great options include zucchini noodles tossed in olive oil and garlic, roasted broccoli, sautéed spinach, or a crisp Caesar salad.

In Conclusion

Keto Chicken Parmesan gives you everything you love about the classic—crunch, sauce, and gooey cheese—without the carb crash. With a smart coating and a quick sear, the chicken stays tender while the top turns gloriously golden.

Keep a good marinara on hand and this becomes a repeat-worthy dinner. It’s comforting, simple, and built for real-life weeknights. Enjoy it hot from the oven with fresh herbs and your favorite low-carb sides.