Keto Chicken Parmesan


A delicious keto chicken Parmesan. Enjoy a classic Italian dish, and keep your macros in check!

Prep Time:
20 mins
Cook Time:
10 mins
Total Time:
30 mins


  • 1 (8 ounce) skinless, boneless chicken breast

  • 1 large egg

  • 1 tablespoon heavy whipping cream

  • 1 ½ ounces pork rinds, crushed

  • 1 ounce grated Parmesan cheese

  • ½ teaspoon salt

  • ½ teaspoon garlic powder

  • ½ teaspoon red pepper flakes (Optional)

  • ½ teaspoon ground black pepper

  • ½ teaspoon Italian seasoning

  • 1 tablespoon ghee (clarified butter)

  • ½ cup jarred tomato sauce (such as Rao's®)

  • ¼ cup shredded mozzarella cheese


  1. Set the oven rack about 6 inches from the heat source and preheat the oven's broiler.

  2. Slice chicken breast through the middle horizontally from one side to within 1/2 inch of the other side. Open the two sides and spread them out like an open book. Pound chicken flat until about 1/2-inch thick.

  3. Beat egg and cream together in a bowl.

  4. Combine crushed pork rinds, Parmesan cheese, salt, garlic powder, red pepper, black pepper, and Italian seasoning in a separate shallow bowl or plate.

  5. Dip chicken into egg mixture; coat completely. Press chicken into breading; thickly coat both sides.

  6. Heat a skillet over medium-high heat; add ghee. Place chicken in the pan; cook until no longer pink in the center and the juices run clear, about 3 minutes per side. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C). Be careful to keep breading in place.

  7. Transfer chicken to a baking sheet. Cover with tomato sauce; top with mozzarella cheese.

  8. Broil until cheese is bubbling and barely browned, about 2 minutes.

Nutrition Facts (per serving)

442 Calories
25g Fat
6g Carbs
47g Protein
Nutrition Facts
Servings Per Recipe 2
Calories 442
% Daily Value *
Total Fat 25g 32%
Saturated Fat 12g 61%
Cholesterol 217mg 72%
Sodium 1605mg 70%
Total Carbohydrate 6g 2%
Dietary Fiber 1g 5%
Total Sugars 3g
Protein 47g
Vitamin C 5mg 27%
Calcium 212mg 16%
Iron 3mg 14%
Potassium 517mg 11%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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