Keto chicken parmesan
June 29, 2026 · 1 min read
Chicken parm is one of the easiest comfort foods to bring onto keto, because the breading is the only problem and almond flour plus parmesan solves it. The crust crisps up golden in the pan, then the cutlets finish in the oven under marinara and mozzarella. Over zucchini noodles instead of pasta, the whole plate stays around 7g net carbs.
Pan-frying first is what gives you a crust that holds up under the sauce — skip it and the breading goes soft.
Ingredients
- 4 boneless skinless chicken breasts, halved into cutlets
- 1 cup almond flour
- 1/2 cup grated Parmesan
- 1 teaspoon Italian seasoning
- 2 eggs, beaten
- 1/4 cup olive oil, for frying
- 1.5 cups sugar-free marinara sauce
- 1.5 cups shredded mozzarella
- Salt and pepper
- Zucchini noodles, to serve
Steps
- Heat the oven to 400°F (200°C). Pound the cutlets to even thickness and season with salt and pepper.
- Mix the almond flour, Parmesan, and Italian seasoning on a plate. Dip each cutlet in the beaten egg, then press into the almond mixture to coat.
- Heat the olive oil in an oven-safe skillet over medium-high. Fry the cutlets 2–3 minutes per side until golden (they finish in the oven).
- Spoon marinara over each cutlet and top with mozzarella.
- Bake 10–12 minutes, until the chicken is cooked through (165°F) and the cheese is bubbling. Serve over zucchini noodles.
Notes and swaps
Crushed pork rinds can replace the almond flour for a nut-free, even crispier coat. As always with Italian dishes, the sugar-free marinara is where hidden carbs hide, so check the label. Serve over cauliflower rice or a green salad if you'd rather skip the zoodles.
Tell Copper Keto Companion "chicken parm over zucchini noodles" and it works out the net carbs on your portion — no weighing, no database.