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Low Carb Chicken Parmesan

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So tonight’s low-carb dinner was Chicken Parmesan.

A delightful meal that I couldn’t finish, but will tomorrow. I’m giving the recipe as is although I stuffed mine with Spinach and Provolone Cheese, so excuse the pun, this is a very cheesy dish. I couldn’t find the pork rind anywhere – typical!

Low Carb Chicken Parmesan

Chicken parmigiana, or chicken parmesan, is a dish that consists of breaded chicken breast covered in tomato sauce and mozzarella, parmesan, or provolone cheese. A slice of ham or bacon is sometimes added. It is also known colloquially in the United States as chicken parm and in Australia as a parmy or parma


  • 4 large Chicken breast
  • Sea salt
  • 1/2 cup Whey Powder (divided)
  • 2 large Eggs
  • 3 oz Pork rinds (crushed using a mallet or in a blender)
  • 1/4 cup Grated parmesan cheese
  • 2 tsp Italian seasoning
  • 1/4 cup Avocado oil (or light olive oil, for frying)
  • 3/4 cup Marinara sauce
  • 3/4 cup Mozzarella cheese (shredded)


Fill a large bowl with warm water and 1-2 tablespoons of sea salt. Place chicken breasts inside and set aside to brine for at least 10-20 minutes (up to an hour). Preheat the oven to 225 degrees. Arrange 3 medium bowls in a line:

1) For dredging: 1/4 cup protein powder
2) For dipping: Eggs, beaten
3) For breading: Crushed pork rinds, grated Parmesan cheese, Italian seasoning, and remaining 1/4 cup protein powder, stirred together

  • When the chicken is done brine-ing, pat dry.
  • Use a flat meat mallet to pound the chicken breasts to even thickness, about 1/2 inch thick. Dredge each chicken breast in the protein powder, then dip in the egg, and finally, roll in the Parmesan breading mixture to coat.
  • Repeat with all the chicken breasts.
  • Heat oil in a large oven-safe saute pan, over medium-high heat, until shimmery.
  • When the oil is hot, add the chicken breasts in a single layer (they will be pretty crowded and touching, which is okay).
  • Cook for about 2 minutes, until browned on the bottom.
  • Carefully flip using a thin turner, and cook for 2 more minutes, until the other side is brown.
  • Remove the pan from heat immediately.
  • Right in the pan, top each chicken breast with 3 tbsp marinara sauce, then 3 tbsp shredded mozzarella cheese.
  • Place the oven-safe pan into the preheated oven.
  • Bake the Keto Chicken Parmesan for about 10 minutes, until the cheese starts to get golden spots and the chicken is cooked through.
  • Garnish with fresh basil to serve, if desired.
Low Carb Chicken Parmesan with veggies

Prepared, tried, and tested Melanie Kramar

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