Keto Parmesan Crusted Chicken Breasts

  • Matt Werline
  • 3 Min Read
Updated
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Can Breaded Chicken be Low-Carb?

If you are a fan of breaded chicken breasts but are trying to avoid carbs or gluten, these Keto Parmesan Crusted Chicken Breasts are perfect for you. The chicken breasts are coated in a delicious blend of almond flour, parmesan cheese, and spices before being baked to perfection in the oven. The result is a crispy, flavorful, and tender chicken that can be served with your favorite dipping sauce or as a main dish with roasted vegetables on the side. It’s a guilt-free way to enjoy the comfort of breaded chicken without compromising your health goals.

Key Ingredients

You will need several key ingredients to make these delicious breaded chicken breasts. Here’s what you’ll need:

  • Chicken Breasts (Skinless and Boneless)

    Start with some high-quality chicken breasts. If you can get pasture-raised chickens, your taste buds and body will thank you.

  • Almond Flour

    It's important to use high-quality almond flour without any additives when making low-carb and gluten-free recipes.

  • Parmesan Cheese

    For this recipe, it is recommended to use fresh shredded parmesan cheese instead of grated cheese, as the latter will not work well.

  • Eggs

    I usually recommend using pasture-raised eggs for most recipes, but any eggs will do for this recipe, as they are only used to bind the dry mixture to the chicken.

  • Smoked Paprika

    Use some smoked paprika to add a delicious and distinctive smoky flavor to the chicken.

  • Italian Seasoning Mix

    Use a high-quality Italian seasoning or substitute with other spice blends for some variety.

  • Salt

    I recommend using Himalayan Sea Salt or another Sea Salt variety instead of regular table salt.

  • Black Pepper

    You can use basic black pepper, or another peppercorn blend to shake things up a bit. Just pair the pepper of your choice appropriately with your other spice mixes.

Directions

Four Easy steps

In just four easy steps, you can enjoy these delicious chicken breasts in only 30 minutes with minimal effort.

Step 1

Preheat your oven to 400°F. Foil line a baking sheet. This foil lining the sheet is optional but will help minimize cleanup. Place an oven-safe metal rack over the sheet and coat it with a non-stick cooking spray or high smoke point oil. I recommend avocado oil.

Foil-lined Baking Sheet with rack
Baking Sheet with Rack

Step 2

Place your chicken breasts between two sheets of plastic wrap and pound them until they are an even thickness. This is to help ensure the chicken cooks evenly. Once at the desired thickness, pat them dry with a paper towel.

Two chicken breasts covered in plastic wrap
Covered Chicken Breasts

Step 3

In a bowl or shallow container, add some eggs and whisk thoroughly. Then add shredded parmesan cheese, almond flour, salt, pepper, paprika, and Italian seasoning to another shallow container. Ensure the dry mix is spread evenly in the container.

Glass bowl with whisked eggs
Whisked Eggs
Glass container with mixed spices and flour
Dry Mix

Step 4

Lightly coat the chicken breasts in the eggs, letting any excess drip back into your container. Then, place the coated chicken into the dry mixture, ensuring it is well coated on all sides, then place it on the rack. Repeat for each of your chicken breasts. Once done, place in the oven for 22 minutes. Depending on the thickness of your breasts, you may need to cook them for longer. Check the temperature of the center of the thickest part of the chicken breasts with a food thermometer. The USDA says it should reach at least 165 degrees Fahrenheit to be safe.

Coat in Eggs
Coat in Dry Mix
Place on Rack

Video

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YouTube Video: Discover the Secret to Irresistible Keto Parmesan Crusted Chicken

Keto Parmesan Crusted Chicken

5.0 Avg. (1 Reviews)

These Parmesan Crusted Chicken Breasts are low in carbs, keto-friendly, gluten-free, and easy to make.

Prep Time
10 mins
Cook Time
22 mins
Total Time
32 mins
Course
Main Course
Cuisine
Italian
Servings
4
Calories
462

Equipment

  • Oven
  • Sheet Pan
  • Metal Rack
  • Containers

Ingredients

  • 4 Chicken Breasts (Skinless and Boneless)
  • ¼ cup Almond Flour
  • ¾ cup Parmesan Cheese
  • 2 Eggs
  • ½ tsp Smoked Paprika
  • 1 tbsp Italian Seasoning Mix
  • ½ tsp Salt
  • ½ tsp Black Pepper
  • Cooking Spray

Instructions

  1. Preheat the Oven to 400°F.
  2. Place a metal rack over a foil-lined (optional) baking sheet. Coat the rack with Cooking Spray or high smoke point oil (like avocado oil).
  3. In a shallow container, add ¾ cup Parmesan Cheese, ¼ cup Almond Flour, 1 tbsp Italian Seasoning, ½ tsp Paprika, ½ tsp Pepper, and ½ tsp Salt. Evenly distribute the ingredients.
  4. In another shallow container add 2 Eggs and whisk thoroughly.
  5. Dip the chicken breasts in the egg, letting the excess egg drip back into the container.
  6. Gently roll the egg-coated breasts in the dry mixture, ensuring they are well coated in the seasoning. Place the breasts onto the baking rack.
  7. Bake the coated chicken in the oven for at least 22 minutes, or until the center of the breasts reaches 165°F.

Notes

If you like your chicken with a more breaded taste, you can increase the almond flour in the recipe.

Nutrition Facts(Per Serving)

  • 462
    calories
  • 20g
    fat
  • 5g
    carbs
  • 1g
    sugar
  • 2g
    fiber
  • 63g
    protein

Nutrition information is calculated using a third party ingredient database and should be considered an estimate. In cases where multiple ingredient alternatives are given, the first listed is calculated for nutrition. Garnishes and optional ingredients are not included. Be sure to validate values using the labels on your ingredients or other trusted sources.

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