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    Home » Recipes » Dinner

    Keto Chicken Parmesan Recipe

    Published: Feb 21, 2021 by seekinggoodeats · This post may contain affiliate links

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    Jump to Recipe Jump to Video
    Pinterest pin with two images. The image on top is a closeup of keto chicken parmesan served over cauliflower rice with a side of broccoli. The second image on the bottom is of chicken parm still in the skillet waiting to be served.

    Keto Chicken Parmesan is a quick and simple one pan healthy chicken recipe that can go from stovetop to oven to your table in less than 30 minutes!

    Like traditional chicken parmesan, this chicken is "breaded" but uses almond flour and parmesan coating instead. That makes this a low carb, gluten-free, no added sugar, and keto chicken parm. YES! 🙂

    One serving of keto chicken parmesan is served over rice cauliflower with a side of broccoli. Extra marinara is drizzled over the top with a spinkle of parmesan cheese.
    Jump to:
    • 🎥 Recipe Video
    • ❤️ Keto Chicken Parmesan
    • 🍽 How to Serve
    • 🥘 Ingredients and Tools
    • 🧾 Variations
    • 🔪 Instructions
    • 💭 Cooking Tips
    • FAQs
    • More Recipes
    • Recipe
    • 💬 Comments

    🎥 Recipe Video

    ❤️ Keto Chicken Parmesan

    "What I love about this recipe is that it tastes just like traditional chicken parmesan - only now it's a family-friendly low carb keto recipe! It's so tasty, AND you can make it all in one pan. It makes great leftovers too!" 🙂 -Kori

    Easy

    This recipe is made just like traditional chicken parmesan and the coated chicken is seared in a skillet. From there it is topped with marinara and cheese and baked the rest of the time. It's quite easy and one of our favorite family recipes!

    This recipe uses an oven-proof 12" cast iron skillet so you literally make this in one pan. Keto Chicken Parmesan from stove to oven to table - perfect!

    If you don't own an ovenproof skillet, you can transfer to a casserole dish to finish baking.

    Delicious

    Chicken parmesan is one of my favorite things to order in a restaurant. We don't actually eat out a lot anymore so I've been experimenting in the kitchen to get a healthy version of my favorite Italian recipe. This recipe is the result!

    This chicken parmesan goes over like a treat with the family too - trust me 🙂

    Healthy

    Keto chicken parmesan is gluten-free, low carb, and has no added sugar. 👍

    Be sure to use a low net carb and no sugar added marinara sauce! If you are buying bottled go for the best sauce! It really does make a difference.

    With only 6.1 grams of net carbs, 16.5 grams of fat, and 36.1 grams of protein, this recipe should fit nicely into your dietary requirements.

    You can find the full nutritional analysis at the bottom of the recipe card, but here are the most important numbers if you are following a low carb and ketogenic diet:

    16.5 g fat | 6.1 g net carbs | 36.1 g protein

    🍽 How to Serve

    Because chicken parm is full of flavor you only need a simple vegetable side dish or something to drizzle all that saucy goodness over. Here's what to eat with chicken parmesan:

    • A little side of zucchini noodles, riced, steamed, or roasted vegetables go great with this recipe.
    • Serve with a fresh green salad with a favorite dressing such as Blue Cheese Dressing or Thousand Island Dressing
    • Overnight layered salad - I often make this salad over the weekend, usually Sunday, then eat on it for several days and take it for lunches too.
    • Anyone not following a low carb or keto diet will love this dish with some cooked pasta drizzle with a little olive oil (or butter) salt and pepper.

    🥘 Ingredients and Tools

    Here are the ingredients and tools you'll need to make this baked chicken parmesan:

    Ingredients

    • Boneless Skinless Chicken Breasts - pounded to 1/2" thick, uniform thickness
    • Olive Oil
    • Egg
    • Almond Flour
    • Parmesan Cheese - finely grated, we used the "granular" kind
    • Garlic Salt
    • Italian Seasoning
    • Pepper
    • Marinara Sauce - be sure to use a no added sugar, low carb marinara sauce. We used Rao's.
    • Mozzarella Cheese Slices

    Tools

    • 12" cast iron skillet (or other oven proof skillet)
    • Cutting Board
    • Chef Knife
    • Measuring Cups
    • Measuring Spoons
    • 2 shallow bowls
    • Instant read thermometer

    🧾 Variations

    Here are several ways that you can make substitutions or customize your keto chicken parmesan recipe:

    • Add extra vegetables. You add up to 2 cups of vegetables (diced zucchini, sliced mushrooms, steamed cauliflower, and steamed broccoli work well). After searing your chicken, remove it and keep warm. Saute vegetables until tender, then add the chicken back to the pan and top with marinara and cheese.
    • If you do add vegetables - they will add moisture to your sauce, making it slightly runnier. No big deal! You can offset this by adding a little thickener or consider the extra sauciness a bonus and serve over steamed vegies, zoodles, or priced cauliflower or pasta. 🙂
    • You can cut the chicken into bite-size pieces after searing if you prefer. Serving this recipe with the chicken in bite-sized pieces helps the recipe go further and makes it easier to portion out for your family. If you are in a hurry, skip this step and leave the pieces whole.

    🔪 Instructions

    Here's how to make keto chicken parmesan. You'll be surprised how easy it is! 🙂

    Prep Ingredients

    Preheat oven to 350 degrees F. Prep and assemble all of your ingredients.

    Whisk Egg

    In a small bowl whisk egg.

    Make Coating

    In a shallow bowl mix almond flour, parmesan, garlic salt, italian seasoning, and pepper.

    Coat the Chicken

    Dredge chicken in the egg then dip both sides into coating. Set on a plate until ready to sear chicken.

    Sear Chicken

    Add olive oil to an ovenproof skillet that has been preheated over medium-high. Place each piece of chicken into the pan and sear for 4 minutes, turn over and sear an additional 3 minutes. Remove from heat.

    Top with Sauce and Cheese

    Pour marinara sauce over the top of the chicken and then top each chicken piece with a slice of cheese.

    Bake

    Bake 18 to 20 minutes or until chicken is done. Remove from oven and let sit, covered, for about 5 minutes. Serve and enjoy!

    feature image of chicken parmesan casserole served on a white plate with a side of steamed broccoli.

    💭 Cooking Tips

    • Make sure your skillet is hot before attempting to sear the chicken. Preheat the oil in the skillet before adding the chicken. The chicken should sizzle when you add it to the pot. If it doesn't sizzle, the oil and pan are not hot enough.
    • A total of 24 ounces of chicken breast is required for this recipe. The portion of chicken for each person is 4 ounces. If you are unable to buy chicken breasts in this size, you can cut larger ones in the correct portion.
    • Pound your chicken to 1/2" thick for consistent cooking as it finishes off in the oven.
    • Test the doneness of your chicken with an instant read thermometer. According to the USDA chicken should be cooked to 165 degrees F.

    FAQs

    Here are the most common questions that people ask us:

    Can I freeze chicken parmesan?

    Yes, you can definitely freeze this caserole. Make sure it is cool first, then put it in a freezer-proof, airtight container. Freeze for up to 4 months.

    How long will this recipe keep in the refrigerator?

    This chicken recipe will keep up to 4 days in your refrigerator. If you want to save it from there, you can freeze it until you are ready to eat.

    Is Chicken parmesan keto?

    Good news! this chicken parmesan recipe is keto because the coating is made with almond flour, parmesan, and seasoning. The sauce used is low carb, with no added sugar.

    However, traditional chicken parmesan is typically NOT keto-friendly because it is often thickly coated breading made with breadcrumbs or white flour.

    What if I don't have an ovenproof skillet?

    No worries! You can still make this parmesan chicken. Sear the chicken in a skillet then transfer to a casserole dish (coated with nonstick spray). Bake 20 to 25 minutes until the chicken is done.

    The recipe will take a little longer to bake since the casserole dish is not as hot as the skillet is in the original recipe.

    What temperature should chicken be cooked to?

    According to the USDA, the safe minimum cooking temperature of chicken should be 165 degrees F.

    More Recipes

    Skillet Chicken Recipes

    Here are several more skillet recipes with chicken that you might enjoy:

    • Bruschetta Chicken Skillet Recipe (Keto Low Carb)
    • Healthy Chicken Cordon Bleu Casserole (Low Carb Keto)
    • Keto Chicken Pot Pie Casserole (Low Carb Gluten Free)
    • EASY Jalapeño Popper Chicken Casserole (Keto Low Carb)
    • Low Carb and Keto Chicken Piccata

    More Low Carb Keto Chicken Recipes

    All of the chicken recipes below are low carb, gluten-free, sugar-free, and ketogenic. Enjoy! 🙂

    • Crockpot Chicken Fajita Soup (Low Carb Keto Soup Recipe)
    • Crockpot Balsamic Chicken
    • Keto Chicken Tenders (Air Fryer + Oven)
    • Italian Slow Cooker Chicken Thighs (Low Carb and Keto Slow Cooker Chicken)

    If you tried this recipe, let me know! I'd love for you to come back and give it a 5-star rating and/or a review in the comments! 🙂 Let's stay connected, so please share photos of your creations with me and others on Instagram, Facebook, and Pinterest! Don't forget to tag #seekinggoodeats

    Recipe

    feature image of chicken parmesan casserole served on a white plate with a side of steamed broccoli.

    Keto Chicken Parmesan

    A quick and simple one pan healthy chicken recipe that can go from stovetop to oven to your table in less than 30 minutes!
    4.70 from 10 votes
    Prevent your screen from going dark
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    Author Kori
    Prep Time 10 minutes mins
    Cook Time 20 minutes mins
    Total Time 30 minutes mins
    Course chicken recipes
    Cuisine Italian
    Servings 6 servings
    Calories 354 kcal

    Ingredients
      

    • 6 (4 ounce) chicken breasts, boneless and skinless (pounded to ½" thick)
    • ⅛ cup olive oil
    • 1 egg
    • ⅓ cup almond flour
    • ⅓ cup parmesan cheese (finely grated)
    • 1 teaspoon garlic salt
    • 1 teaspoon Italian Seasoning
    • ½ teaspoon pepper
    • 24 ounces marinara sauce (keto use sugar free)
    • 4 slices mozzarella cheese

    Instructions
     

    • Preheat oven to 350 degrees F. Prep and assemble all of your ingredients.
    • In a small bowl whisk the egg.
    • In a shallow bowl mix almond flour, parmesan, garlic salt, Italian seasoning, and pepper.
    • Dredge chicken in the egg then dip both sides into the coating. Set on a plate until ready to sear the chicken.
    • Add olive oil to an ovenproof skillet that has been preheated over medium-high. Place each piece of chicken into the pan and sear for 4 minutes, turn over and sear an additional 3 minutes. Remove from heat.
    • Pour marinara sauce over the top of the chicken and then top each chicken piece with a slice of cheese.
    • Bake 18 to 20 minutes or until chicken is done. Remove from oven and let sit, covered, for about 5 minutes. Serve and enjoy!

    Video

    Notes

    • Don't miss all of our helpful hints, substitution ideas, cooking tips, and other delicious recipes can be found in our post. Check it out!
    • Make sure your skillet is hot before attempting to sear the chicken. Preheat the oil in the skillet before adding the chicken. The chicken should sizzle when you add it to the pot. If it doesn't sizzle, the oil and pan are not hot enough.
    • A total of 24 ounces of chicken breast is required for this recipe. The portion of chicken for each person is 4 ounces. If you are unable to buy chicken breasts in this size, you can cut larger ones in the correct portion.
    • Pound your chicken to 1/2" thick for consistent cooking as it finishes off in the oven.
    • Test the doneness of your chicken with an instant read thermometer. According to the USDA chicken should be cooked to 165 degrees F.

    Nutrition

    Serving: 4oz chicken plus sauceCalories: 354kcalCarbohydrates: 7.8gProtein: 36.1gFat: 16.5gCholesterol: 89.3mgSodium: 840mgFiber: 1.7gSugar: 0.6g

    © 2023 Seeking Good Eats™

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    Image of Kori Seeking Good Eats Founder

    Hello! I'm Kori and I am a food LOVER. I've had a lifelong passion for cooking and eating (of course)! At some point that catches up with you, right? Older and wiser, I now watch what I eat more closely. What's the hardest and most frustrating part? Finding recipes that are healthy, easy to make, AND taste great.

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