This keto chicken parmesan recipe is a delicious, low-carb take on the beloved Italian-American dish. Crispy chicken thighs are coated in a flavorful protein and parmesan cheese breading, then baked to perfection with marinara sauce and mozzarella cheese.
Keto chicken parmigiana is one of our favorites, but we have many more chicken recipes here, such as my delicious one-pan chicken thighs or char-grilled chicken thighs.
Why This Keto Chicken Parmesan is a Must-Try
Traditional chicken parmesan is laden with carbohydrates due to the breadcrumb coating and is often served with pasta or fries. This keto version swaps out the carb-heavy ingredients for healthier alternatives, resulting in a dish with only 2 grams of net carbs per serving.
The secret to achieving a tender and tasty low-carb chicken parmesan is using protein powder instead of almond flour, as almond flour can be gritty and out of place. I also use chicken thighs instead of chicken breast as they are much more tender and suited to a keto diet.
This Keto Chicken Parmigiana recipe makes four servings. One serving is one loaded chicken thigh and has 2g net carbs.
Keto Chicken Parmesan Ingredients
- 4 Chicken Thighs (approximately 1lb/450g total)
- 1 large Egg
- 1 tablespoon Heavy Cream
- 1 tablespoon Water
- ¾ cup powdered Parmesan Cheese
- ¼ cup Unflavored Protein Powder
- 2 teaspoons Dried Oregano
- 1 teaspoon Garlic Powder
- ½ teaspoon ground White Pepper
- 3 tablespoons Lard, Tallow, or Olive Oil
- ½ cup Keto Marinara Sauce
- 1 cup shredded Mozzarella Cheese
How to Make Keto Chicken Parmesan
- Preheat oven to 190C/375F.
- Pound chicken thighs to an even thickness.
- Whisk egg, heavy cream, and water in a bowl.
- Mix parmesan, protein powder, oregano, garlic powder, and white pepper in a separate bowl.
- Dip each chicken thigh in the egg mixture, then coat with the parmesan breading.
- Fry breaded chicken in lard for 2-3 minutes per side until golden brown.
- Place chicken on a baking tray lined with parchment paper.
- Top each piece with marinara sauce and mozzarella cheese.
- Bake for 15-20 minutes until the cheese is golden and the chicken is cooked.
- Serve hot with Keto Garlic Green Beans or Cauliflower Mash.
How To Store Chicken Parmesan
For those who prefer to cook in bulk, the chicken can be breaded, fried, and baked (without the topping) before freezing. This allows for a quick and easy keto dinner by simply adding the sauce and cheese before reheating in the oven. Store leftover chicken parmesan in the fridge for up to 3 days or freeze for up to 3 months.
Frequently Asked Questions
Chicken breasts can be used as a substitute for chicken thighs to make chicken parmesan, though they are not as tender and moist as chicken thighs.
Yes, you can freeze the breaded chicken before baking. Simply thaw and add the sauce and cheese before baking as directed.
This dish pairs well with Keto Garlic Green Beans or Cauliflower Mash.
Yes, keto chicken parmesan contains no wheat flour or gluten-containing ingredients, so it is perfect for those on a gluten-free diet.
Yes, you can freeze the breaded chicken before baking. Thaw and add the sauce and cheese before baking as directed.
Keto Chicken Parmesan (Chicken Parmigiana)
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Ingredients
- 4 Chicken Thighs approximately 1lb/450g
- 1 large Egg
- 1 tablespoon Heavy Cream
- 1 tablespoon Water
- ¾ cup Parmesan Cheese powdered
- ¼ cup Unflavored Protein Powder
- 2 teaspoons Dried Oregano
- 1 teaspoon Garlic Powder
- ½ teaspoon White Pepper ground
- 3 tablespoons Lard Tallow or Olive Oil can also be used
- ½ cup Keto Marinara Sauce
- 1 cup Mozzarella Cheese shredded
Instructions
- Preheat your oven to 190C/375F.
- Use a meat mallet or tenderizer to pound the chicken thighs into an even thickness.4 Chicken Thighs
- In a bowl, add the egg, heavy cream, and water and whisk well.1 large Egg, 1 tablespoon Heavy Cream, 1 tablespoon Water
- In a second bowl, add the parmesan, protein power, oregano, garlic power, and white pepper. Mix well and transfer into a pan or plate with a flat base (for easier breading).¾ cup Parmesan Cheese, ¼ cup Unflavored Protein Powder, 2 teaspoons Dried Oregano, 1 teaspoon Garlic Powder, ½ teaspoon White Pepper
- Dip a chicken thigh into the egg mixture, allow any excess to drip off, then dip into the parmesan breading. Press the breading onto both sides, repeat with the other thigh fillets.
- Place a non-stick frying pan over medium-high heat and add the lard.3 tablespoons Lard
- Fry the breaded chicken for 2-3 minutes on each side until golden brown, then place onto a baking tray lined with parchment paper.
- Spoon about 2 tablespoons of marinara sauce onto each one and top with the mozzarella cheese.½ cup Keto Marinara Sauce, 1 cup Mozzarella Cheese
- Bake for 15-20 minutes, until the cheese is golden and the chicken is cooked through.
- Serve hot with a side of Keto Garlic Green Beans, or Cauliflower Mash and enjoy!
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Looking for more delicious Keto Chicken recipes? Try our;
- Keto Garlic Butter Chicken
- Keto Texan Chicken Wings
- Keto Chicken Broccoli Cheese Casserole
- Keto Thai Chicken Meatballs
Adjust the servings above to make a larger batch of this Keto Chicken Parmigiana recipe.
Traditionally cooked parmigiana is not keto-friendly due to the high carbohydrate content in the sauce and breading. However, replacing the sauce and breaking with low-carb alternatives can make chicken parmesan perfect for a keto diet.
How to Make Sure Your Chicken Parmesan / Parmigiana is Keto Friendly:
- Use a sugar-free sauce like our keto marinara sauce.
- Use low-carb ingredients instead of breadcrumbs. We used protein powder and parmesan cheese for the breading base, which works well.
Keto Chicken Parmesan: A Healthier Choice
This is the best Keto Chicken Parmigiana recipe around! It’s low-carb and a much healthier option than traditional recipes, yet still incredibly delicious. We may encounter certain websites that we cannot access due to various reasons, but this should not deter us from enjoying this flavorful dish.
Do you think this could be done with eggplant?
It certainly could Janet.
I love the way you have amounts under the instructions on your recipes
Thank you, Margaret.
Made this last night & it was amazing! Both keto and non keto eaters loved it. Will definitely be saving this recipe!
Glad everyone loved it Michelle thanks for your kind words.
Super yummy – a huge hit with all the family!