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Greatest plates · Main
Keto Chicken Parmesan (Crispy High Protein)
Low carb, keto chicken parmesan with the crispiest golden breading, marinara, and melty mozzarella, all with just 3.9 grams net carbs and over 80 grams of protein per serving.
Serves 4Prep 20 minCook 15 minChicken
Containsdairy · egg
Inspired by a recipe from Wholesome Yum ↗
Protein 54%Carbs 4%Fat 42%
About 610 kcal a serve — 82 g protein, 6 g carbs, 28 g fat. Each segment is that macro's share of the calories, within about 10%.
Ingredients
Serves 4
Method
Brine the chicken
10-20 minFill a large bowl with warm water and 1-2 tablespoons of sea salt. Place the chicken breasts inside and set aside to brine for at least 10-20 minutes (up to 24 hours).
In the bowlBrine chicken →
Preheat and set up stations
PrepPreheat the oven to 232°C. Arrange 3 medium shallow bowls in a line: one with 1/4 cup protein powder for dredging, one with the beaten eggs, and one with the crushed pork rinds, grated parmesan, Italian seasoning, and remaining 1/4 cup protein powder stirred together.
In the bowlBreading stations →
232°C
Pound the chicken
PoundWhen the chicken is done brining, pat it dry. Use the flat side of a meat mallet to pound the chicken breasts to an even thickness of about 1.25 cm.
Bread the chicken
CoatDredge each chicken breast in the protein powder, then dip in the egg, and finally roll in the parmesan breading mixture to coat well all over. Repeat with all the chicken breasts.
Sear until crispy
SearHeat the oil in a large oven-safe frying pan over medium-high heat until shimmery. Add the chicken breasts in a single layer (they will be crowded, which is okay). Cook for about 2 minutes until browned on the bottom, then carefully flip and cook 2 more minutes until the other side is brown. Remove the pan from the heat immediately.
In the panInto the pan →
4 min · med-high
Top with marinara and cheese
On topRight in the pan, top each chicken breast with 3 tablespoons marinara sauce, then 3 tablespoons shredded mozzarella cheese.
In the panOn top →
Bake and serve
BakePlace the oven-safe pan into the preheated oven and bake for about 10 minutes, until the cheese starts to get golden spots and the chicken is cooked through to 74°C internal temperature. Garnish with fresh basil to serve, if desired.
Cook's noteDon't skip the brine — even 10 minutes makes the chicken noticeably juicier; check the internal temp reaches 74°C but not higher for safe, juicy results.
Estimated per serve
610 kcal · 82 g protein · 6 g carbs · 28 g fatestimates, within ~10%
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