Keto 7 day meal plan

Keto Chicken Schnitzel

Nutrition Facts










Net Carbs

Chicken Schnitzel is a thin slice of chicken fried in avocado oil. It is breaded in almond flour and ground pork rinds to create a low carb crispy chicken crust.

Keto Chicken Schnitzel Ingredients

Keto Chicken Schnitzel Directions

  • 1
    Season each chicken thigh with salt and pepper. To get thinner cuts of thighs, place the thigh in a ziploc bag or between two pieces of plastic wrap or parchment paper. Using a mallet or rolling pin, pound the meat until the chicken is ¼ inch thick.
    chicken thighs on a tray
  • 2
    Place almond flour in a shallow dish. Place eggs and 1 tablespoons of water in another shallow dish and beat. Place ground pork rinds in a third shallow dish.
    three bowls with almond flour, egg wash and ground pork rinds
  • 3
    Dip each chicken thigh in almond flour bowl to evenly coat with a light dusting of flour.
    chicken thigh dipped in almond flour
  • 4
    Dip the floured chicken thigh in the egg mixture.
    flour coated chicken thigh dipped in egg wash
  • 5
    Finally dip the chicken in the ground pork rinds.
    chicken thigh dipped in pork panko
  • 6
    To a large skillet, add ½ inch of avocado oil or ghee. Heat over medium high heat. The oil is hot enough when a small piece of the breading mixture sizzles in the skillet.
    crumb of pork rind sizzling in the skillet with avocado oil
  • 7
    Add 2-3 chicken thighs to the skillet. Only add in enough chicken to allow for evenly cooking. Have about ½ inch room around each thigh. You will have to cook the thighs in batches. Shake the pan back and forth over the burner to allow for the hot oil to slide over the edges and top of the coated chicken. This gets the edges crispy.
    pork panko crusted chicken thighs cooking in avocado oil
  • 8
    Cook the thighs until golden brown, turning halfway through. Transfer to a paper towel lined plate when done.
    keto chicken schnitzel cooling on paper towels

Latest Keto Dishes

Low Carb Chicken Schnitzel

sliced keto chicken schnitzel on a plate Schnitzel is traditionally a German recipe where breaded, thinly sliced meat is fried in oil to create a crispy outer crust. To make a low carb version, we use almond flour and ground pork rinds, aka pork panko, for the breading. Frying the chicken thighs in avocado oil creates a crispy breading and juicy interior.

This one meal we make frequently in our house. It’s a family favorite and easy to make for dinner. If you make up a large batch of it, you can reheat the leftovers in the oven or the air fryer to re-crisp up the outside.

Best Chicken Cuts for Schnitzel

raw chicken thighs on a plate

Using when cooking with chicken, I prefer to cook with chicken thighs over chicken breasts. Chicken breasts tend to dry out faster than thighs because the breast is a very lean tissue (not a lot of fat content). Chicken thighs keep their moisture easily because they are a fattier cut.

For making schnitzel, you want thin cuts of meat. Chicken cutlets for well for this recipe. If using chicken thighs, make sure the chicken isn’t too thick. If it is, you can pound it down between sheets of plastic to achieve thinner cuts.

Low Carb Breading

three dipping bowls of breading for chicken The keto breading used to form the crispy crust around the chicken thighs is a combination of pork panko and almond flour or coconut flour. The first coating is a lightly dusting of almond flour. This will help the egg wash stick to the chicken thigh. You can substitute with coconut flour if you are allergic to nuts.

After a dip in the egg wash, the chicken thighs are coated with crispy ground pork rinds.

bag of pork panko 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.

Reheating Leftover Keto Chicken Schnitzel

If you have leftover keto chicken schnitzel, the breading can get soggy when kept in the refrigerator. You can easily crisp up the outside coating but reheating the schnitzel in the oven or the air fryer for 5-10 minutes at 400 degrees.

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Annie Lampella

Annie Lampella

I strive to find meals that your whole family can enjoy (kids and relatives too) while you are on your keto quest. You can still have your favorite foods on the keto diet, you just have to be creative with how you make them.

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Keto 7 day meal plan