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Keto Chicken Parmesan {Gluten-Free}


Chicken Parmesan is one of those comfort foods that are not exactly keto-friendly in their traditional form. However, with a little tweaking, we came up with a low-carb recipe that not only works, but is also quite delicious while staying close to the ideal 75/20/5 percent macro-range.

In our recipe, we use chicken thighs instead of chicken breasts to up the fat macros. To get the crispy cutlets we all know and love, we use a crust of flaxseed meal, pork rinds, and Parmesan cheese then shallow-fry the cutlets in oil.

Your entire family will love this low-carb keto-friendly version of this popular Italian comfort dish.

This recipe is:

  • Keto-friendly
  • Low-carb
  • Gluten-free

Ingredients you need:

  • Chicken thighs
  • Eggs
  • Heavy cream
  • Flaxseed meal
  • Pork rinds
  • Mozzarella cheese
  • Parmesan cheese
  • Olive oil
  • Marinara sauce
  • Italian seasoning
  • Garlic powder

Keto Chicken Parmesan

chicken parmesan


  • 4 chicken thighs
  • 2 eggs
  • 1 cup heavy cream
  • 1/4 cup flaxseed meal
  • 3 ounces pork rinds, crushed
  • 1/2 cup Parmesan cheese, grated
  • 1-2 teaspoons Kosher salt
  • 1 teaspoon pepper
  • 1 teaspoon Italian seasoning
  • 1 teaspoon garlic powder
  • 1/2 cup olive oil
  • 1/2 cup low-carb tomato or marinara sauce
  • 1/2 cup mozzarella cheese, shredded


  1. Pound out the chicken thighs into cutlets.
  2. In a bowl, whisk together the eggs and heavy cream.
  3. In a separate bowl, mix together the flaxseed meal, crushed pork rinds, Parmesan cheese, salt, pepper, Italian seasoning, and garlic powder.
  4. Dip the chicken into the egg and cream mixture and then dip it into the breading mixture. Cover the chicken well in the breading and shake off any excess; put the chicken on a plate or piece of foil and repeat with the rest of the chicken.
  5. Heat the oil in a pan at medium-high heat until hot, but not smoking, about 2-3 minutes. Fry the chicken on each side for 2-3 minutes until golden brown all the way around.
  6. Preheat the oven to 400°F. Line a sheet pan with foil or parchment paper.
  7. Place the fried chicken on the sheet pan. Top each piece with 2 tablespoons of marinara sauce and 2 tablespoons of mozzarella cheese (use more if desired).
  8. Bake in the oven for 8-10 minutes until the cheese melts and starts to get golden brown.

  • Prep Time: 15 minutes
  • Cook Time: 20 minutes
  • Yield: 4

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Nutrition Info

Ideal Ratio Recipe Ratio
74% Fat
23% Protein
3% Carbs

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