Keto Chicken Parmesan

Published September 7, 2019 • Updated January 6, 2026

Reader Rating

4.8 Stars (14 Reviews) 12 Comments

Casserole Easy Kid Friendly

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If you've been missing that crispy, cheesy Italian restaurant experience on keto, this layered chicken parmesan with its pork rind crusted chicken thighs and bubbling mozzarella delivers all the comfort without the carbs.

60 Mins

Nutrition Facts

Servings

580

Calories

36.4g

Fat

59.4g

Protein

3.9g

Net Carb

5.6g

Total Carbs

Disclaimer: The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.

This keto chicken parmesan has been my family’s most-requested dinner for over six years now. When my kids ask “what’s for dinner?” and I say chicken parm, I get actual cheers. After making this recipe probably 50+ times and tweaking it along the way, I’ve finally nailed the perfect crispy-to-sauce ratio that makes everyone come back for seconds.

I originally developed this recipe back in 2019 when I was struggling to find a low-carb version that didn’t taste like cardboard. Most keto chicken parmesan recipes I tried used only almond flour for the breading, which gave a soft, almost soggy texture. After experimenting with different coating combinations, I discovered that the magic formula is ground pork rinds + parmesan cheese – it creates that authentic Italian restaurant crunch that holds up even under layers of sauce and melted cheese.

The Science Behind Perfect Keto Breading

As someone with a background in science, I can’t help but approach recipe development analytically. Here’s what I learned after testing different breading methods:

Why pork rinds work better than almond flour alone:

Pork rinds are essentially dehydrated protein and fat — they crisp up beautifully when fried and stay crunchy
Almond flour alone absorbs moisture from the sauce, turning soggy within minutes
The combination creates a barrier that keeps the chicken juicy on the inside

Why I insist on chicken thighs:

Thighs have about 3x more fat than breasts, which keeps them moist during the 40-minute bake
In my testing, chicken breasts dried out by the time the cheese was properly melted
The extra fat in thighs also helps the breading adhere better

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Ingredients

2 pounds boneless, skinless chicken thighs
½ cup almond flour or coconut flour
3 eggs
1 ½ cups ground pork rinds
½ cup grated parmesan cheese
avocado oil or ghee for frying
2 cups low sugar marinara sauce or keto pizza sauce
1 cup shredded parmesan cheese
½ pound fresh mozzarella cheese, sliced

Step by Step Instructions

STEP

1
Prep the Chicken (This Step Matters More Than You Think)

Preheat oven to 400 degrees.

Place each thigh in a zip-lock bag (or between parchment paper) and pound with a mallet or rolling pin until about ¼ inch thick. This takes maybe 2 minutes total and makes a huge difference in even cooking.
Ingredients

Chicken
Quick Tip
Here's a tip I learned the hard way: Chicken thighs vary wildly in thickness. If you skip the pounding step, you'll end up with some pieces overcooked and others underdone.
STEP

2
Set Up Your Breading Station

I set up three shallow dishes in a row — assembly line style:

Dish 1: Almond flour
Dish 2: Beaten eggs
Dish 3: Pork rind and parmesan mixture

Season each chicken thigh with salt and pepper before you start. I usually do about ½ teaspoon of each for the whole batch.
Ingredients

Almond flour

Eggs

Crushed pork rinds

Parmesan cheese
STEP

3
Bread the Chicken

This is the messy part. I designate one hand as my “dry hand” and one as my “wet hand” to avoid getting clumpy egg-flour gloves.
1. Dust the chicken lightly in almond flour (shake off excess)
2. Dip in egg, letting excess drip off
3. Press firmly into the pork rind mixture, coating both sides
Ingredients

Salt

Pepper

Almond flour
Quick Tip
Pro tip from years of making this: Let the breaded chicken rest on a wire rack for 5 minutes before frying. This helps the coating set and prevents it from falling off in the pan.
STEP

4
Pan Fry Until Golden

Heat about ½ inch of avocado oil in a large skillet over medium-high heat.

How to know when the oil is ready: Drop a small piece of the breading mixture into the oil. If it sizzles immediately, you’re good to go. If it just sits there, wait another minute.

Fry the chicken in batches – don’t crowd the pan! I usually do 2-3 pieces at a time, giving about ½ inch of space around each piece. Cook 3-4 minutes per side until golden brown.

Transfer to a paper towel-lined plate. Resist the urge to eat one now (I fail at this every time).
Ingredients

Avocado oil or ghee
STEP

5
Assemble and Bake

This layering method took me a few tries to perfect. Here’s what works best:

Layer Order:
1. Thin layer of marinara on the bottom of a 9×13 casserole dish
2. ⅓ of the parmesan cheese
3. Half of the chicken pieces
4. Half of the mozzarella slices
5. Half of the remaining marinara
6. ⅓ of the parmesan
7. Remaining chicken
8. Remaining mozzarella
9. Last of the marinara
10. Final ⅓ of parmesan on top
Bake at 400°F for 35-40 minutes until the cheese is golden and bubbling around the edges.

Important: Let it rest for 5-10 minutes before serving. I know it’s hard, but the cheese needs to set slightly or it’ll be a molten mess when you try to serve it.
Ingredients

Marinara sauce

Parmesan cheese

Mozzarella slices

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Tips I've Learned From Making This 50+ Times

On the breading:

Ground pork rinds clump if your kitchen is humid. If they’re not coating evenly, spread them on a baking sheet and toast at 300°F for 5 minutes to crisp them up.
Coconut flour absorbs more moisture than almond flour. If substituting, use only ¼ cup.

On the frying:

Don’t flip too early. If the chicken sticks when you try to flip, it’s not ready. Wait another 30 seconds.
If your breading is browning too fast, lower the heat. Burnt pork rinds taste bitter.

On the assembly:

Room temperature sauce spreads easier than cold. I microwave mine for 30 seconds.
Fresh mozzarella releases more moisture than low-moisture. If you’re using fresh, blot the slices with paper towels first.

On reheating (this is crucial for meal prep):

Microwave makes the breading soggy. Instead, reheat uncovered in a 350°F oven for 15-20 minutes.
Individual portions can be air-fried at 350°F for 5-7 minutes.

The Great Thigh vs. Breast Debate

I get asked this constantly: “Can I use chicken breasts instead?”

You can, but here’s what will happen:

Factor	Chicken Thighs	Chicken Breasts
Fat content	~10g per thigh	~3g per breast
Moisture after 40 min bake	Juicy	Often dry
Keto-friendliness	Higher fat = better satiety	Lower fat
Forgiveness	Stays moist even if slightly overcooked	Turns rubbery if overcooked by 5 min

If you must use breasts, here’s my workaround:

Pound them even thinner (⅛ inch)
Reduce baking time to 25-30 minutes
Check internal temp — pull at 160°F (carryover cooking will bring it to 165°F)

Chicken tenders also work great and are my go-to when making this for kids.

Low-carb breading for crispy chicken

The keto breading (bread crumbs) used to form the crispy crust around the chicken thighs is a combination of mostly ground pork rinds and grated parmesan cheese. First the chicken thigh is lightly covered with almond flour. You can substitute with coconut flour if you are allergic to nuts. Next, the thighs are dipped in a beaten egg mixture. And finally, the chicken thighs are coated with ground pork rinds and parmesan cheese mixture.

Ground pork rinds can be made by grinding up pork rinds in a food processor or you can buy them online already ground. The brand I prefer is Pork Panko by Bacon’s Heir.

If you like this breading make sure you try my keto mozzarella sticks.

Choosing a Keto-Friendly Marinara

homemade marinara sauce in jar that will be used for keto parm

Not all marinara sauces are created equal. When I first went keto, I grabbed whatever jar was on sale and ended up with 12g of hidden sugar in my “healthy” dinner.

My tested recommendations:

Brand	Net Carbs (per ½ cup)	Sugar	My Notes
Rao’s Homemade	4g	3g	My go-to. Best flavor, no added sugar.
Mezzetta Napa Valley	5g	4g	Good budget option.
Victoria Marinara	4g	3g	Slightly chunky, which I like.
Homemade	3g	2g	My keto pizza sauce recipe works perfectly.

Avoid: Ragú, Prego, and most store brands — they often have 8-12g sugar per serving.

Recipe Variations I've Tested

For nut allergies: Substitute coconut flour for almond flour (use ¼ cup instead of ½ cup).

For pork-free diets: Skip the pork rinds and double the parmesan. It won’t be quite as crunchy, but still delicious. See my Parmesan Crusted Chicken for this method.

For extra flavor: One of my readers, Andrew, suggested using flaming hot pork rinds. I tried it — game changer for spice lovers!

For air fryer method: Several readers have asked about this. Elizabeth in the comments tested it and recommends air frying at 375°F for 10-12 minutes, flipping halfway. Then assemble and “bake” in the air fryer at 350°F for 15-20 minutes. I haven’t personally tested this yet, but it’s on my list!

Keto Chicken Parmesan: FAQS

Can I make this ahead of time?

Yes! Bread and fry the chicken up to 2 days ahead. Store in the fridge in a single layer (don't stack or the breading gets soggy). Assemble and bake when ready to serve. Add 5-10 minutes to baking time if the chicken is cold.

Why use avocado oil instead of olive oil?

Avocado oil has a smoke point of 520°F vs. olive oil's 400°F. Since we're frying at high heat, avocado oil won't break down and create off-flavors. That said, olive oil works in a pinch - just watch the heat carefully.

Is this the same as chicken parmigiana?

Yes! "Chicken parmesan" is the American name; "chicken parmigiana" is the Italian term. Same delicious dish.

How do I store leftovers?

Store in an airtight container in the fridge for up to 4 days. Reheat in a 350°F oven (not the microwave!) for 15-20 minutes to keep the breading crispy.

How should I store leftovers?

Store any leftovers in an airtight container in the refrigerator for up to 3-4 days. To reheat, place in an oven at 350°F until warmed through, or microwave in short intervals, checking frequently to avoid overcooking.

What's the difference between this and your Parmesan Crusted Chicken recipe?

My Parmesan Crusted Chicken is simpler — just chicken with a parmesan coating. This recipe goes full Italian restaurant-style with layers of sauce and melted mozzarella.

Nutritional information & Macros

Amount Per Serving
Calories	580
Fat	36.4g
Protein	59.4g
Total Carbs	5.6g
Net Carbs	3.9g

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About Annie Lampella, Pharm.D.

Annie Lampella is a Doctor of Pharmacy, mom, and the recipe creator behind KetoFocus. With a B.S. in Genetics from UC Davis and a Pharm.D., she has over 11 years of experience developing family-friendly keto recipes based on the science of human metabolism. She is the author of the Protein Packed cookbook, published by Victory Belt Publishing.

Learn more about Annie →

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