Description
Make a crispy, low-carb version of Chicken Parmesan using almond flour for the crust. You can pan-fry or air-fry this cheesy chicken dish for a quick keto Italian dinner.
Ingredients
Scale
- 4 boneless, skinless chicken breasts, pounded to 1/2 inch thickness
- 1 cup almond flour
- 1/2 cup grated Parmesan cheese, plus more for topping
- 1 teaspoon garlic powder
- 1/2 teaspoon dried oregano
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 2 large eggs, beaten
- 2 tablespoons avocado oil or olive oil (for pan-frying)
- 1 cup low-sugar marinara sauce
- 1 cup shredded mozzarella cheese
Instructions
- Prepare the chicken: Place the pounded chicken breasts between two sheets of plastic wrap. Use a meat mallet to pound them evenly to about 1/2 inch thickness.
- Set up the breading station: In one shallow dish, whisk the eggs. In a second shallow dish, combine the almond flour, 1/2 cup Parmesan cheese, garlic powder, oregano, salt, and pepper.
- Dredge the chicken: Dip each chicken breast first into the egg mixture, letting excess drip off. Then, press the chicken firmly into the almond flour mixture to coat both sides completely.
- Cook the chicken (Pan-Fry Method): Heat the oil in a large skillet over medium-high heat. Cook the breaded chicken for 4 to 5 minutes per side until golden brown and cooked through (internal temperature reaches 165°F). Remove and place on a baking sheet.
- Cook the chicken (Air Fryer Method): Preheat your air fryer to 380°F (195°C). Lightly spray the breaded chicken with cooking spray. Air fry for 12 to 15 minutes, flipping halfway, until golden and cooked through.
- Assemble and bake: Preheat your oven broiler. Spoon 2 tablespoons of marinara sauce over each cooked chicken breast. Top with mozzarella cheese and a sprinkle of extra Parmesan.
- Broil for 1 to 3 minutes, watching closely, until the cheese is melted and bubbly. Serve immediately.
Notes
- For an air fryer, you may need to cook the chicken in batches to avoid overcrowding the basket, which helps maintain crispiness.
- Use a low-carb or keto-approved marinara sauce to keep the carb count down.
- If you prefer a baked version without frying, bake the breaded chicken at 400°F for 15-20 minutes before adding sauce and cheese.
- Prep Time: 15 min
- Cook Time: 20 min
- Category: Dinner
- Method: Pan-Frying or Air-Frying
- Cuisine: Italian
Nutrition
- Serving Size: 1 breast
- Calories: 450
- Sugar: 5
- Sodium: 550
- Fat: 28
- Saturated Fat: 12
- Unsaturated Fat: 10
- Trans Fat: 0
- Carbohydrates: 9
- Fiber: 3
- Protein: 40
- Cholesterol: 150