Instructions:

Step 1: Prepare the Chicken

Start by prepping the chicken breasts. If your chicken breasts are large, consider cutting them in half horizontally to create thinner pieces, which will cook more evenly. Alternatively, you can pound them with a meat mallet to an even thickness (around 1 inch) for a faster cooking time and more consistent texture.

• Tip: You can also use chicken thighs for this recipe, which tend to be juicier and more flavorful, but may require a slightly longer cooking time.

Once your chicken is prepared, season both sides with salt and pepper. Set the chicken aside while you prepare the breading.

Step 2: Set Up the Breading Station

To create the crispy Parmesan crust, you’ll need to set up a breading station using three shallow bowls:

1. Bowl 1: Crack the 2 eggs into the first bowl and beat them until smooth. This will act as your egg wash to help the breading adhere to the chicken.
2. Bowl 2: In the second bowl, combine the grated Parmesan cheese, almond flour, garlic powder, onion powder, oregano, paprika, and a pinch of salt and pepper. This will be your breading mixture.
3. Bowl 3: For easy cleanup, you can use a fourth plate to set aside a paper towel or use it as a space to transfer the breaded chicken pieces.

Step 3: Coat the Chicken

Now it’s time to bread the chicken:

1. Dip each chicken breast (or thigh) first into the egg wash, ensuring it’s completely coated.
2. Transfer the egg-dipped chicken into the Parmesan mixture, pressing gently to coat all sides with the crispy breading. Make sure the chicken is fully covered with the mixture for the best crispy result.

Tip: If you want an extra-crispy crust, you can repeat the dipping process by dipping the chicken back in the egg wash and then back into the Parmesan mixture for a double coating. This will create a thicker, crunchier crust.

Step 4: Fry the Chicken

Once the chicken is coated, it’s time to cook it. Heat olive oil or butter in a large skillet over medium heat. Once the oil is hot (but not smoking), add the breaded chicken breasts.

• Tip: To check if the oil is hot enough, drop a small piece of breading into the pan. If it sizzles immediately, the oil is ready.
• Note: You can also bake the chicken for a healthier alternative to frying. To do this, place the breaded chicken on a baking sheet and bake at 400°F (200°C) for about 20-25 minutes, flipping halfway through, until the chicken is golden and fully cooked through.

Cook the chicken for about 4-5 minutes per side, depending on the thickness of the chicken breasts. You want the crust to be golden brown and crispy, and the internal temperature of the chicken should reach 165°F (75°C) for safety.

• Tip: If the chicken is browning too quickly, reduce the heat slightly to avoid burning the crust before the chicken is cooked through.

Step 5: Drain and Rest the Chicken

Once the chicken is cooked through, transfer it to a plate lined with paper towels to drain off any excess oil. Let the chicken rest for a couple of minutes, allowing the juices to redistribute.

Tip: Resting the chicken helps retain moisture and ensures a tender, juicy result.

Step 6: Garnish and Serve

Once the chicken has rested, garnish it with fresh parsley and a squeeze of lemon juice for added freshness and flavor. For a final touch, you can sprinkle a little extra Parmesan cheese on top while it’s still warm.

Serve your Keto Parmesan Crusted Chicken with your favorite keto-friendly sides, such as:

• Cauliflower rice
• Zucchini noodles
• Roasted vegetables (such as broccoli, Brussels sprouts, or asparagus)
• A mixed green salad with avocado and a light vinaigrette dressing

Tips for Perfect Keto Parmesan Crusted Chicken:

1. Use Fresh Parmesan:
   Freshly grated Parmesan gives you a more authentic, rich flavor. Pre-grated Parmesan is often coated with starch to prevent clumping, which can affect the texture and flavor of your crust.
2. Don’t Skip the Resting Time:
   After frying, always let your chicken rest for a couple of minutes to retain its juices. This helps prevent dry chicken and keeps it tender and flavorful.
3. Avoid Overcrowding the Pan:
   If you have a lot of chicken to cook, do it in batches. Overcrowding the pan can cause the chicken to steam rather than fry, making the crust less crispy.
4. For Extra Crunch, Double-Coat:
   For an extra crispy crust, dip the chicken into the egg wash and then back into the Parmesan mixture for a second coating before frying. This creates an even thicker, crunchier crust.
5. Baking Option:
   If you prefer a healthier version, you can bake the chicken instead of frying it. Bake at 400°F (200°C) for about 20-25 minutes, flipping the chicken halfway through. The result will be less oily but still delicious and crispy.
6. Spice it Up:
   If you enjoy spicy food, consider adding crushed red pepper flakes to the breading mixture or serving with a spicy dipping sauce.

Variations and Customizations:

• Chicken Thighs:
  If you prefer dark meat, you can use boneless, skinless chicken thighs instead of breasts. They’re juicier and tend to stay more tender when cooking, though they may require slightly more time to cook.
• Cheese Variations:
  You can mix different cheeses into the breading for added flavor. Mozzarella or Parmesan-Romano blend would work well for an even cheesier crust.
• Herb Variations:
  Change up the herbs in the breading for different flavors. You can use basil, thyme, rosemary, or parsley instead of oregano for a different profile.
• Gluten-Free Option:
  If you’re looking for an alternative to almond flour, you can use coconut flour or even ground flaxseed as a coating. Keep in mind that coconut flour will yield a slightly different texture, so you might need to adjust the egg wash.
• Crispy Breading for Fish:
  This Parmesan breading works wonderfully on fish fillets such as cod, tilapia, or even salmon. You’ll want to adjust the cooking time for fish, which typically cooks faster than chicken.

Serving Suggestions:

• Cauliflower Rice:
  Serve your crispy chicken over a bed of cauliflower rice for a low-carb alternative to traditional rice. You can sauté cauliflower rice in butter or olive oil and season with garlic and herbs for added flavor.
• Zucchini Noodles:
  Zucchini noodles (or zoodles) are a great pasta alternative. Toss with a little olive oil, garlic, and freshly grated Parmesan for a quick side dish.
• Roasted Vegetables:
  Pair with roasted vegetables such as broccoli, asparagus, Brussels sprouts, or green beans. Roasting vegetables brings out their natural sweetness, making them a perfect complement to the savory chicken.
• Mixed Green Salad:
  Serve with a fresh mixed green salad with a keto-friendly dressing like olive oil and vinegar or Caesar dressing.

Reheating:
To reheat, use a cast iron skillet or a regular pan over low heat. You can also heat it in the oven at 350°F (175°C) for 10-15 minutes until the chicken is heated through.

Freezing:
For longer storage, you can freeze the cooked chicken. Wrap each piece in plastic wrap and store in a freezer-safe container or bag for up to 2 months. To reheat, bake from frozen at 375°F (190°C) for about 25-30 minutes.

Health Benefits of Keto Parmesan Crusted Chicken

If you’re following a keto or low-carb diet, this recipe fits perfectly into your lifestyle. Here are some of the health benefits of this dish:

1. High in Protein:

Chicken is an excellent source of lean protein, which is essential for muscle repair, growth, and maintaining a healthy metabolism. Each serving of Keto Parmesan Crusted Chicken provides a healthy dose of protein, helping you stay full longer and support overall health.

2. Low in Carbs:

Unlike traditional breaded chicken, which uses flour or breadcrumbs, this recipe substitutes almond flour for a low-carb alternative. Parmesan cheese is also naturally low in carbohydrates, making it an ideal choice for a keto-friendly meal. This recipe keeps your carb intake in check while providing delicious flavor and crunch.

3. Healthy Fats:

The recipe calls for olive oil or butter for frying, both of which are sources of healthy fats. Olive oil is rich in monounsaturated fats, which can support heart health and reduce inflammation. If you opt for butter, it’s a good source of saturated fats (when consumed in moderation) and adds a rich flavor to the dish.

4. Nutrient-Dense Ingredients:

• Almond flour: A fantastic source of vitamin E, magnesium, and fiber. It’s also a good option for those with gluten sensitivities or celiac disease.
• Parmesan cheese: Provides calcium, phosphorus, and protein. It also contributes to the dish’s umami flavor.
• Garlic and herbs: These seasonings not only enhance the flavor of the dish but also provide antioxidants, vitamins, and minerals.

5. Supports Weight Loss:

This dish is satisfying and filling, thanks to its high-protein and high-fat content. When eaten as part of a well-balanced meal, it helps you feel fuller for longer, reducing cravings and preventing overeating. This makes it an excellent choice for those trying to lose weight or maintain a healthy weight.

Customizing Keto Parmesan Crusted Chicken for Different Diets

This recipe is already keto and low-carb, but it can easily be customized for other dietary preferences as well. Here are some variations to suit different needs:

1. Gluten-Free Version:

If you’re looking to make the recipe gluten-free (and you’re not already on a keto diet), almond flour is a fantastic option. However, if you prefer a different flour substitute, you can also use coconut flour or ground flaxseed as a replacement. Just keep in mind that coconut flour can absorb more liquid, so you may need to adjust the amount of egg wash used.

2. Dairy-Free Option:

For those who follow a dairy-free diet, you can skip the Parmesan in the breading and use a dairy-free cheese substitute or omit it altogether. Instead, try incorporating nutritional yeast into the almond flour for a cheesy flavor that fits within your dietary restrictions.

You can also substitute butter with coconut oil or avocado oil for frying, as these oils are dairy-free and provide healthy fats.

3. Paleo Version:

For those on the Paleo diet, the main adjustments would involve the breading. While almond flour is acceptable in most Paleo diets, you should avoid Parmesan cheese and look for a dairy-free, Paleo-friendly cheese substitute or simply omit the cheese from the recipe. You can also try using cassava flour or tapioca flour for the crust.

4. Whole30 Version:

For a Whole30-compliant version, you’ll need to omit the Parmesan cheese and replace the almond flour with coconut flour or arrowroot powder for a different texture. Make sure to use ghee instead of butter for frying. Whole30 prohibits dairy, so skipping the Parmesan is essential.

Pairing Keto Parmesan Crusted Chicken with Keto Sides

A great main dish deserves equally delicious and complementary sides. Here are some keto-friendly side dishes to pair with your Keto Parmesan Crusted Chicken:

1. Cauliflower Rice:

Cauliflower rice is a fantastic low-carb alternative to regular rice. It’s easy to make and so versatile. You can sauté it with some butter and garlic for a flavorful side dish or use it as a base for your chicken.

Recipe Idea:

• Grate or pulse a head of cauliflower into rice-sized pieces.
• Sauté in butter or olive oil for about 5 minutes until tender.
• Season with salt, pepper, and any additional herbs you like.

2. Zucchini Noodles (Zoodles):

Zucchini noodles are another great low-carb option to replace traditional pasta. You can either make them using a spiralizer or buy pre-spiralized zucchini. Sauté them in a little olive oil and season with herbs for a light, refreshing side.

Recipe Idea:

• Sauté zoodles in olive oil for 3-5 minutes until tender.
• Season with salt, pepper, garlic, and fresh herbs like basil or oregano.
• Add a sprinkle of Parmesan or a drizzle of olive oil for extra richness.

3. Roasted Vegetables:

Roasted vegetables like broccoli, asparagus, Brussels sprouts, or green beans pair wonderfully with chicken. Roasting vegetables enhances their flavor and brings out their natural sweetness, making them a perfect keto side.

Recipe Idea:

• Toss your favorite veggies with olive oil, salt, pepper, and garlic.
• Roast at 400°F (200°C) for 20-25 minutes, or until crispy and golden.

4. Avocado Salad:

A refreshing avocado salad with mixed greens is a perfect complement to the rich and crispy chicken. Add some cucumber, tomatoes, and red onion for a light, nutritious salad. Top it with an olive oil-based dressing or avocado dressing for extra healthy fats.

Recipe Idea:

• Combine avocado, spinach, arugula, and cucumber in a bowl.
• Dress with olive oil, lemon juice, salt, and pepper.
• Add some feta cheese or olives for extra flavor.

5. Creamed Spinach:

For a comforting and creamy side, try creamed spinach. The rich, creamy texture pairs beautifully with the crispy chicken, and it’s a great way to enjoy more leafy greens.

Recipe Idea:

• Sauté spinach in butter until wilted.
• Add heavy cream and Parmesan cheese (or a dairy-free alternative) and cook until thickened.
• Season with salt, pepper, and a pinch of nutmeg.

Meal Prep Tips for Keto Parmesan Crusted Chicken

Meal prepping is a great way to save time during the week while ensuring you have healthy, delicious meals on hand. Here’s how you can prepare and store Keto Parmesan Crusted Chicken for later:

1. Cook in Bulk:

Double or triple the recipe to make enough chicken for several meals. Store the cooked chicken in airtight containers in the refrigerator for up to 3-4 days. Reheat individual portions in the oven or on the stovetop to keep the crust crispy.

2. Freeze for Later:

If you want to make the chicken ahead of time and freeze it, this recipe works great for freezing. Once cooked, allow the chicken to cool completely, then wrap it in plastic wrap or store it in freezer-safe bags or containers. It will stay fresh in the freezer for up to 2 months. Reheat from frozen by baking at 375°F (190°C) for about 25-30 minutes.

3. Prep the Ingredients in Advance:

To make your cooking process even faster, you can prep the breading ingredients in advance. Combine the almond flour, Parmesan cheese, and spices in a bowl, and store it in an airtight container in the pantry. You can also pre-portion the chicken breasts and store them in the refrigerator, ready to be coated and cooked whenever you need them.

Troubleshooting Keto Parmesan Crusted Chicken

Even with a simple recipe like this, you may encounter some minor issues during cooking. Here are some troubleshooting tips to help you achieve the best results:

1. The Crust Is Too Thin or Not Crispy:

• Solution: Make sure you’re pressing the chicken firmly into the breading mixture to get a good coating. If you want a thicker, crunchier crust, dip the chicken in the egg wash and Parmesan mixture twice for a double coating. Also, ensure your oil is hot enough for frying (about 350°F (175°C)).

2. The Chicken Is Dry or Overcooked:

• Solution: Always check the internal temperature of the chicken using a meat thermometer. The chicken is fully cooked when it reaches 165°F (75°C). If you’re using thicker pieces of chicken, consider flattening them slightly with a meat mallet for more even cooking.

3. The Crust Is Burning Before the Chicken Cooks Through:

• Solution: Lower the heat to medium or medium-low if the crust is cooking too quickly. You can also cover the pan with a lid to trap moisture and ensure the chicken cooks through without burning the crust.

Conclusion

The Keto Parmesan Crusted Chicken recipe is not only a delicious, crispy, and juicy meal, but it’s also incredibly versatile, customizable, and perfect for anyone following a keto, low-carb, or gluten-free diet. Whether you’re preparing a quick dinner for yourself or meal prepping for the week, this dish will quickly become a go-to in your kitchen.

By using simple ingredients like almond flour, Parmesan cheese, and olive oil, this recipe transforms a traditional comfort food into a healthier, keto-friendly version that’s perfect for anyone looking to indulge without the guilt.

With easy tips for customizing the recipe, pairing it with keto-friendly sides, and troubleshooting common cooking issues, you’ll be able to enjoy this flavorful chicken dish any night of the week.

This Keto Parmesan Crusted Chicken is a satisfying and flavorful meal that’s sure to impress. With a golden, crispy crust and juicy chicken inside, it’s a winning dish that fits perfectly into your low-carb or keto diet. Whether you’re cooking for yourself, your family, or hosting a special dinner, this recipe is both easy and delicious.

Enjoy experimenting with different flavors, and have fun customizing it to suit your tastes!

Yield: 4

Keto Parmesan Crusted Chicken Recipe

Print

If you're looking for a delicious, low-carb meal that’s crispy on the outside, tender and juicy on the inside, then this Keto Parmesan Crusted Chicken recipe is a must-try! This recipe combines the rich flavors of Parmesan cheese, almond flour, and spices to create a crispy crust without any breading, making it the perfect dish for anyone following a keto or low-carb lifestyle.

Prep Time 10 minutes

Cook Time 20 minutes

Ingredients

• 4 boneless, skinless chicken breasts (about 1 lb)
• 1 cup grated Parmesan cheese
• 1/2 cup almond flour (or coconut flour for a nut-free option)
• 1 tsp garlic powder
• 1 tsp dried Italian seasoning (or dried basil)
• 1/2 tsp salt
• 1/2 tsp black pepper
• 2 large eggs
• 2 tbsp olive oil or avocado oil (for frying)
• Fresh parsley or basil (optional, for garnish)

Instructions

1. Preheat Oven: Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper or lightly grease it with oil.
2. Prepare the Coating: In a shallow bowl, combine the grated Parmesan cheese, almond flour, garlic powder, Italian seasoning, salt, and pepper.
3. Prepare the Egg Wash: In another shallow bowl, beat the eggs.
4. Coat the Chicken: Dip each chicken breast into the egg wash, ensuring it's fully coated, then dredge it in the Parmesan mixture, pressing gently to coat all sides.
5. Cook the Chicken: Heat the olive oil in a large skillet over medium heat. Once hot, add the chicken breasts and cook for 3-4 minutes per side until golden brown. Don’t worry if the chicken isn’t fully cooked through yet, it will finish in the oven.
6. Finish in the Oven: Transfer the browned chicken breasts to the prepared baking sheet. Bake in the preheated oven for 15-20 minutes, or until the chicken reaches an internal temperature of 165°F (75°C) and is cooked through.
7. Serve: Remove the chicken from the oven, garnish with fresh parsley or basil if desired, and serve immediately.

Notes

• Double Coating for Extra Crispiness:If you prefer a thicker, crunchier crust, you can dip the chicken in the egg wash and Parmesan mixture twice (first coat, then re-dip and coat again) for an extra crispy result.
• Customizing the Seasoning:You can adjust the seasonings to your preference. Add a pinch of red pepper flakes for a little heat, or try using Italian seasoning or fresh herbs like thyme or rosemary for different flavor profiles.
• Substituting Almond Flour:If you're not a fan of almond flour or want to try a different texture, you can use coconut flour or ground flaxseed as a substitute. Just note that coconut flour absorbs more liquid, so you may need to increase the egg wash or adjust the amount of flour.
• Baking Option:For a healthier, less oily version, you can bake the chicken instead of frying. Place the breaded chicken on a lined baking sheet and bake at 400°F (200°C) for about 20-25 minutes, flipping halfway through. This will give you a crispy crust with less oil.
• Meal Prep Friendly:This dish is great for meal prepping! Store leftover cooked chicken in an airtight container in the refrigerator for up to 3-4 days. You can also freeze the cooked chicken for up to 2 months. Just reheat by baking at 375°F (190°C) for 15-20 minutes or until heated through.
• Ensure the Chicken is Cooked Through:Always use a meat thermometer to check that the chicken has reached an internal temperature of 165°F (75°C) for safety. This ensures it’s cooked through without overcooking the crust.
• For a Dairy-Free Option:If you're following a dairy-free diet, you can use dairy-free Parmesan or simply omit the cheese. You can also try using nutritional yeast for a cheesy flavor in the breading mixture.
• Serving Suggestions:This dish pairs beautifully with zucchini noodles, cauliflower rice, or a mixed green salad. For a more filling meal, serve it with roasted vegetables like asparagus, broccoli, or Brussels sprouts.