Parmesan Chicken (gluten-free, keto)
This parmesan chicken recipe is a breeze to make, offering juicy chicken with a cheesy coating that’s both gluten-free (no flour or breadcrumbs) and exceptionally low in carbs (2g net carbs), making it a perfect fit for a keto diet.
In this post, you’ll discover two cooking methods: baking in the oven and pan-frying. Choose your preferred approach and savor this delectable parmesan chicken in just minutes.
Plus, explore a variety of keto side dishes and sauce ideas to create a complete low-carb culinary experience.
The recipe requires:
8 Ingredients
Active cooking time: 15 minutes
Total cooking time: 50 minutes
Table of Contents
Why you will love this recipe
- Versatile with two cooking methods: frying or baking
- Juicy chicken with a delectable cheesy coating
- Ideal for a keto-friendly (2g net carbs) and gluten-free meal (no flour or breadcrumbs)
- A protein-rich dish with a generous 26g of protein
- Prepared with simple ingredients
- Requires only 15 minutes of active cooking time
Parmesan Chicken Recipe
Ingredients
- 4 medium boneless chicken breasts
- 200 g (7 oz/1.75 cup) grated parmesan cheese
- 2 eggs
- 80 g (2.8 oz./0.3 cup) almond flour
- 1 tsp. Italian seasoning
- 1 tsp. Garlic powder or freshly minced garlic
- Salt, pepper to taste
Equipment
To make a parmesan chicken recipe, gather the following tools:
- Cutting board and a sharp kitchen knife to cut the chicken
- Bowl to whisk the eggs
- Shallow plate to coat the chicken
- Tongs to transfer the chicken easily
- Meat thermometer to check the readiness of the chicken
Depending on the cooking method:
- Frying pan to fry the chicken
- Baking sheet lined with parchment paper to bake the chicken
How to make Parmesan Chicken
Step 1: Cut the chicken breasts
First, remove the chicken from the fridge and let it sit on the countertop for 15 minutes. Next, pat the chicken with a paper towel to remove excess moisture.
Then, cut the chicken breasts in half horizontally, resulting in 8 cutlets.
TIP: If the chicken breast is too small and thin, you can leave it uncut or pound it slightly as an alternative.
Step 2: Whisk the eggs
In a bowl, whisk the eggs and add spices, salt, and pepper.
Step 3: Mix almond flour with parmesan
Grate the parmesan cheese and combine it with almond flour in a shallow plate.
Step 4: Dip the chicken
Dip the chicken into the bowl with whisked eggs, ensuring they are fully coated. Then, lift it above the bowl, allowing the excess egg wash to drip back.
Step 4: Coat the chicken
Next, place the chicken breast on the plate with the almond flour-parmesan mixture. Press the chicken into the mixture to coat it, flip to the other side, and press with your hand for better sticking.
After that, you can proceed with either baking or frying the chicken.
Step 5: Cook parmesan chicken
Frying in a pan vs. Baking. What method to choose?
The main difference between pan-frying and baking the chicken is in the coating texture. Frying makes it crispier but requires more attention. Baking is hands-off but results in a more melted coating. You choose!
Frying in a pan
If you choose to fry it in a pan, melt 1 tbsp. of ghee or olive oil and butter over medium-high heat. Fry the chicken on both sides for about 5 minutes or until the chicken’s internal temperature reaches 70-72° degrees C (158-162°F).
TIP 1: Let the chicken sit in place without moving, which will allow it to create a crispy brown coating, then gently flip the to the other side and continue cooking.
TIP 2: Use a non-stick frying pan to ease the process.
Baking
Preheat the oven to 210°C (410°F) and bake for 15-20 minutes or until the chicken’s internal temperature reaches 70-72° degrees C (158-162°F).
TIP 1: You can broil it for 5-10 minutes at the end of baking for extra crispiness.
TIP 2: Don’t overcrowd the baking sheet, leave enough space between chicken.
Keto Side Dishes
Now it is time to find a perfect side dish that would complement baked parmesan chicken. I collected plenty of options that you could choose from, whether hot or cold!
HOT keto side dishes:
Some steamed vegetables like broccoli, cauliflower, and others
COLD keto side dishes:
Dipping sauces
- Tomato sauce
- Tomato sauce mixed with yogurt or sour cream (1:1)
- Ranch dressing
- BBQ sauce
- Blue cheese dressing
- Thousand Island dressing
FAQ
How to store parmesan chicken?
Before storing parmesan chicken, allow it to cool down to room temperature.
For storage: Place the chicken in an airtight container in the fridge for up to 3 days.
For freezing: Lay the baked chicken on a plain, sturdy surface and allow them to freeze completely. Then, transfer them to a freezer-safe bag or container.
How to reheat parmesan chicken?
Microwave: Before using this method, be aware that the texture of the coating may not be as crispy as when initially cooked. However, it’s a very fast method, so here are the instructions:
Place chicken on a microwave-safe plate, cover with a microwave-safe lid, and reheat on high power for 1-2 minutes.
In the Oven:
- Remove the chicken from the fridge and let them sit at room temperature for 10-15 minutes if you have time.
- Preheat the oven to 200 degrees C (400 F).
- Place the chicken on a baking sheet and bake for 10 minutes or until heated through.
- Serve while hot.
In the Air Fryer:
- Allow the chicken to sit at room temperature for 10-15 minutes after taking them out of the fridge.
- Set the air fryer temperature to 190 degrees C (375 F).
- Arrange the chicken in a single layer in the basket.
- Air-fry for 4-5 minutes.
- Serve immediately.
Nutritional value
One serving: one chicken cutlet
Total carbohydrate 3.1 g
Dietary fiber 1.1 g
Total sugars 0.4 g
Net carbs 2 g
Total fat 13.3 g
Saturated fat 4.3 g
Cholesterol 86 mg
Sodium 278 mg
Vitamin D 2 mcg
Calcium 251 mg
Iron 1 mg
Potassium 285 mg
Disclaimer: The nutritional value provided is based on general information and should not be considered as a substitute for professional dietary advice or medical guidance. The values are derived from reputable sources, such as food databases or nutritional labels, but there may be variations in nutrient content depending on factors such as brand, preparation methods, and serving sizes.
More chicken keto recipes to try:
Parmesan Chicken (keto, gluten-free)
Parmesan chicken: a delightful, cheesy, gluten-free, and low-carb meal ready in just 30 minutes. Choose to fry or bake it.
Ingredients
- 4 medium chicken breasts
- 200 g (7 oz. /1.75 cup) freshly grated parmesan cheese
- 2 eggs
- 80 g (2.8 oz. /0.3 cup) almond flour
- 1 tsp. Italian seasoning
- 1 tsp. Garlic powder or freshly minced garlic
- Salt, pepper to taste
- 1 tbsp. cooking oil (ghee / olive oil)
Instructions
- First, remove the chicken from the fridge and let it sit on the countertop for 15 minutes. Next, pat the chicken with a paper towel to remove excess moisture.
- Then, cut the chicken breasts in half horizontally, resulting in 8 cutlets.
- In a bowl, whisk the eggs and add spices, salt, and pepper.
- Grate the parmesan cheese and combine it with almond flour in a shallow plate.
- Dip the chicken into the bowl with whisked eggs, ensuring they are fully coated. Then, lift it above the bowl, allowing the excess egg wash to drip back.
- Next, place the chicken breast on the plate with the almond flour-parmesan mixture. Press the chicken into the mixture to coat it, flip to the other side, and press with your hand for better sticking.
- To bake the chicken, preheat the oven to 210°C (410°F) and bake for 15-20 minutes or until the chicken's internal temperature reaches 70-72° degrees C (158-162°F). . You can broil it for an additional 5-10 minutes at the end of baking for extra crispiness.
- If you choose to fry it in a pan, melt 1 tbsp. of ghee or olive oil and butter over medium-high heat. Fry the chicken on both sides for about 5 minutes or until the chicken's internal temperature reaches 70-72° degrees C (158-162°F).
- Serve with your favorite side dish! See my ideas in a post.
Notes
The main difference between pan-frying and baking the chicken is in the coating texture. Frying makes it crispier but needs more attention. Baking is hands-off but results in a more melted coating.