Chicken Parmesan (Low-Carb, Keto, Gluten-Free)

No, you don’t have to eat boiled chicken and no, you don’t have to do anything crazy to have Chicken Parmesan. Yes, you can enjoy chicken parm on a low-carb, keto, and even a gluten-free diet. This is how.

Do you need to smash the chicken?

Yes, you need to smash the chicken to have the best Chicken Parmesan. Smashing the chicken so that it is the same thickness throughout allows the breasts cook evenly. You can use meat mallet, but I prefer a multi-tool – like my cast iron skillet. It’s flat, it’s heavy, and it hits hard if you need it to. You could also use that math book you have in your closet from the geometry class you took in high school.

Is the chicken breaded? Is this a low-carb substitute for breadcrumbs?

The chicken is breaded, but not with bread. We’re using a combination of pork rinds and Parmesan cheese. The reason this breading uses both is because the flavors compliment each other to the point that neither has an overbearing flavor and the texture is very close to actual breading. The addition of Italian seasoning makes it all the better and adds that extra punch of flavor. This is what makes this Chicken Parmesan so special!

Can I substitute the pork rinds?

Yes! You can use strict Parmesan cheese or substitute it with almond flour. You won’t get the same level of crispiness and texture of traditional chicken Parmesan, but it will be good!

Can I substitute the Parmesan cheese?

You can use any hard aged cheese instead of Parmesan if you want to change the flavor – something like a Pecorino Romano would work well! However, I wouldn’t substitute it for something like cheddar or mozzarella as those cheese will simply make a goo-ey mess as part of the breading.

Is Chicken Parmesan Italian?

Actually, no! Chicken Parmesan is Italian-American. The traditional dish is eggplant Parmesan, but when Italian immigrants arrived in the USA, chicken was cheap and plentiful. As a result, the immigrants substituted the eggplant of their traditional recipe with this cheap source of protein in the new world!

Can I use fresh Mozzarella?

Yes, but it will be very watery! Chicken Parmesan – much like NY style pizza – works best with low moisture mozzarella. Low moisture mozz retains its shape better, gets nice and golden brown, and won’t excrete a bunch of water that results in a a soggy breading!

Sauce first or cheese first?

Depends on who you ask! Some folks like to place the mozzarella first with the sauce on top to prevent the breading from becoming soggy. Although, with a low-carb breading, this is less of an issue than with traditional breadcrumbs. I also dare you to leave some leftovers because this chicken parm is so good that there won’t be any sogginess to worry about!

Looking for something else?

Need a side dish to accompany your chicken? How about this Cauliflower Mac’n’Cheese? Or, if you want a different style of Italian, how about a Keto Pizza Crust to make you happy?

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Chicken Parmesan (Low-Carb, Keto, Gluten-Free)

Yield: 4 servings

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

This Chicken Parmesan is so good that everyone will ask for seconds! Keep in mind that ingredient measurements are not exact, but rather estimates!

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Ingredients

• 2 boneless chicken breasts
• 1 cup Parmesan cheese
• 12 oz pork rinds for turning into panko
• Italian seasoning
• 1 oz coconut flour
• 2 eggs
• 1 tbsp heavy cream
• marinara sauce
• low moisture mozzarella
• ~1-2 cups olive oil for frying

HARDWARE

• Cast iron skillet or meat mallet
• 3 large containers
• box grater
• Casserole Dish
• non-stick skillet
• plastic wrap

Instructions

1. Crack the two eggs into a vessel and add some heavy cream. Scramble until they are evenly mixed.
2. In a separate container, add some coconut flour and set aside.
3. In a third container, grate parmesan cheese and add pulverized pork rinds (pork panko) to achieve a 50/50 combination. Add Italian seasoning until you feel it looks good!
4. Butterfly your chicken breasts and cut in half. Remove any gristle, skin, gnarliness.
5. Lay the breasts on a flat surface, cover with plastic wrap, and hammer with a meat hammer or a skillet. You want all your breasts to the same thickness, at a maximum of a quarter inch thick.
6. Setup your vessels from left to right: coconut flour, eggs, bread crumbs, plate.
7. Dredge each chicken breast in the coconut flour until all the knocks and crannies are covered in coconut flour.
8. Remove the breast and place into the egg bath. Again, make sure its covered well with the eggs.
9. Place the chicken breast into the Parmesan/pork rind mixture and cover well. Then remove and set on a plate.
10. Heat a large nonstick skillet with copious amounts of olive oil - we are going to pan fry the chicken.
11. Once the oil is hot, slowly place a piece of chicken so that it drops away from you. It should sizzle but not splatter.
12. Cook each side of the chicken for 3-4 minutes and until the crust is a nice golden color.
13. Remove the chicken and place into an oven save dish (such as a casserole dish).
    On your last piece of chicken, set your oven to Broil on High.
14. Place marinara sauce atop your chicken breasts and cover with your desired amount of mozzarella cheese.
15. Optionally grate some more Parmesan cheese on top.
16. Broil in the oven until the mozzarella is to your desired golden color.
17. Remove and enjoy!

Notes

• Measurements aren't exact! They're guides to use for your cooking
• You can cut the chicken breasts smaller to make a sort of chicken-finger Parmesan
• Use low-moisture mozzarella to prevent a watery chicken parm

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Nutrition Information

Serving Size 1 breast
Amount Per Serving Calories 400Total Fat 22.3gCarbohydrates 4.9gNet Carbohydrates 4.4gFiber 0.5gSugar 0.5gProtein 48.5g

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