Keto Chicken Parmesan

Keto Chicken Parmesan is a low carb take on a classic Italian favorite. A crispy, flavorful air-fried chicken breast covered in melty cheese resting on a bed of homemade low carb marinara sauce is the perfect high protein meal to tantalize your tastebuds.

Why You Have To Try This Recipe

• Fast. A homemade Keto Chicken Parmesan made in under 30 minutes with the help of your air fryer.
• Flavorful. A well-seasoned breading layered on top of juicy chicken tenderloin rested in a robust tomato sauce.
• High Protein. This dish packs a whopping grams of protein per serving.
• Low Carb. The perfect filling comfort dish that has an unbelievable 8 net carbs per serving.

Is Parmesan Keto Friendly?

Yes! Parmesan cheese is wonderfully flavorful and keto-friendly. With only 4 net carbs per cup, you can indulge without putting your daily macros in jeopardy. This Keto Chicken Parmesan recipe only calls for 1/2 of a cup total spread among 4 servings, so the net carbs from the cheese alone are very minimal.

How Many Carbs Are In Chicken Parmesan?

Traditional Chicken Parmesan can have anywhere from 35 to 60 carbs per serving! That may not be an astronomical amount for someone that isn't living a low carb lifestyle, but for someone that is trying to stay at or below 20 net carbs a day, it can be a dish that doesn't meet your dietary goals.

This Keto Chicken Parmesan has only 8 net carbs per serving, so you can have the dish you are craving without sacrificing your goals.

Ingredients You'll Need

For The Chicken

• Chicken Tenderloins- If you prefer a thinner piece of chicken, you can use a meat tenderizer to pound the tenderloin thinner.
• Eggs- These work as glue to adhere the breading to the chicken.
• Almond Flour- A low carb alternative to all purpose flour.
• Salt
• Pepper
• Garlic Powder- Layering garlic in both the breading in the chicken and in the homemade marinara sauce makes for a tasty bite.
• Oregano

For The Sauce

• Fire Roasted Tomatoes- Use whichever brand is your favorite. These are the ones you'll find in a can.
• Garlic- While I do provide amounts for this keto marinara sauce, always measure garlic with your heart.
• Oregano
• Basil- Gives a fresh touch to the rich sauce.
• Salt
• Crushed Red Pepper- This adds a touch of spice to the sauce. If you're not a fan of heat, you can leave it out.
• Fennel Seed

How To Make Keto Chicken Parmesan

While there are several steps involved in making this recipe, it is still done from start to finish in under 30 minutes and made completely from scratch. You can definitely taste the love in the dish.

To Make The Chicken

1. Scramble an egg in a large bowl.
2. In a ziptop bag, mix the almond flour, cheese, salt, pepper, and seasoning.
3. Spray your air fryer basket with oil.
4. Dip each tender in the egg and place it on the plate until all the tenders have been dipped.
5. Place the chicken tenders inside the zip-top bag and shake it up. Ensure the tenders are well covered in the almond mixture.
6. Place the coated chicken tenders in the air fryer basket.
7. Spray the tenders with oil.
8. Cook until the inside registers 165F.
9. Place mozzarella cheese on top of the chicken. Raise the temperature to 400F for 3 minutes to brown the crust.
10. Serve the cheese-covered chicken tenderloins over a bed of marinara sauce and enjoy.

To Make The Sauce

1. Place all ingredients into a blender.
2. Blend to desired consistency.
3. Warm the sauce on the stovetop or in the microwave. Serve under the cheese-covered chicken tenderloins.

Tips And Tricks

• Choose your consistency. If you use whole fire roasted tomatoes, you can make the low carb marinara sauce as chunky or as smooth as you prefer.
• Double check the labels. Always read the label on your fire roasted tomatoes to ensure there are no hidden added sugars.
• Skip the double dip. If you are familiar with frying chicken, you may be tempted to try double dipping these chicken tenders in the batter to give them additional crisp. Don't. The batter becomes too heavy and doesn't cook evenly.
• Avoid the crowd. No, I'm not talking about people. I'm talking about the chicken. Ensure there is enough room in the air fryer basket for airflow between the chicken tenders. Depending on the size of your chicken pieces, you may need to cook it in two batches.

What To Serve With Keto Chicken Parmesan

Chicken Parmesan is traditionally served over a bed of pasta. This, of course, isn't ideal for a low carb meal.

If you want to add more substance or increase your veggie intake, try serving this Keto Chicken Parmesan with these instead:

• Zoodles
• Riced Cauliflower
• Spaghetti Squash
• Cauliflower Breadsticks

How Long Does It Last?

This Keto Chicken Parmesan recipe is still delicious if you have leftovers you want to reheat. If you know ahead of time you're wanting to save some for later, I do suggest you keep the sauce separate from the air fried chicken. This will maintain the texture of the breading and make reheating a breeze.

For the best bite, store any leftovers in an airtight container in the refrigerator and enjoy within 3-4 days of preparing it.

More Low Carb Chicken Recipes

• Instant Pot Butter Chicken
• Keto Chicken Tenders
• Chicken Cordon Bleu
• Tandoori Chicken
• Creamy Garlic Chicken

Pin It!

If you love this Keto Chicken Parmesan recipe as much as we do, make sure you share it with your friends on Facebook and Instagram so they can try it too! Don't forget to Pin it so you can try it again soon.

Don't forget to check out my other Keto cookbooks.

Keto Instant Pot, Keto Fat Bombs, Sweets, & Treats, and Easy keto in 30 minutes.