top of page

Crispy Chicken Parmesan with a SECRET!

Updated: Nov 10, 2021

This easy delicious, low carb and keto friendly recipe tastes just like something you would order from a fine Italian restaurant, but without the price tag. Crispy on the outside, tender and juicy on the inside.

Breaded chicken, sweet marinara and gooey mozzarella.....what's not to like, right??


Regular chicken parmesan is NOT keto friendly nor low carb because regular breading contains wheat!

This dish is made with simple ingredients and it's not fussy.

Give this recipe a try.... I know you'll love it!


3-4 medium chicken breasts 1/2 C Whey protein powder (almond flour, coconut flour) 2 large eggs 1/4 C Avocado oil ( light olive oil for frying) 3 oz crushed pork rinds (almond flour) 1/4 C grated Parmesan cheese 6 shakes of Organic No-Salt Seasoning (or Italian Seasoning) red pepper flakes (optional) 3/4 C Marinara sauce 3/4 C shredded Mozzarella cheese Cracked black pepper/ Sea salt to taste (optional) Basil or Italian Parsley for garnish


1. Preheat oven to 450 2. Mix the crushed pork rinds, whey powder, seasonings, parmesan cheese in a bowl and set aside 3. In another bowl, beat the 2 eggs with a fork, and set aside 4. Use the flat side of a meat tenderizer mallet to pound the chicken breasts to an even thickness 5. Dip each chicken breast in the egg mixture, then in the "breading" mix to coat. Repeat with the remaining chicken breasts 6. Heat your oil in a large skillet over medium high until oil is shimmery. When the oil is hot, add the chicken breasts in a single layer. Cook for about 2 minutes until brown on the bottom. carefully turn over and and cook 2 more minutes on the other side until browned. 7. Remove from pan and place in a 9 X 13 oven proof dish 8. Top each piece of chicken with a couple of tbsp of the marinara sauce then 3 tbsp of the mozzarella cheese 9. Bake the chicken for about 10 minutes, until the cheese starts to get brown spots and the chicken is cooked through.


The only whey protein powder I had on hand was Vanilla flavoured and it worked just fine! I used the scoop that came with the powder which was a little less than the 1/2 C listed in the recipe.

Whey powder is finer than most keto friendly flours, therefore I find it sticks better!

I used Avocado oil but you can use your favourite

I used most of a 100g bag of pork rinds..and it was plenty. You can use almond flour for the breading but it will not be as crispy.

I used RAO'S Marinara sauce.

You can swap out the spices in this dish with Cajun, Italian or other spices that you love


2 views0 comments

Recent Posts

See All


Post: Blog2_Post
bottom of page