Keto Chicken Parmesan
As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.
Last night I had a crazy dream that I was in an Italian restaurant and they kept offering me different dishes and I chose chicken parmesan or as we Italians call it, chicken parm.
I have made chicken parmesan a few times on this blog, once with a gluten free breading, and once with a pork panko breading and pepperoni. This time, though, I tried a completely different technique in preparing the keto chicken parmesan.
I used egg and pecorino cheese as my breading, and I prepped the whole thing in under 30 minutes including making a fast, fresh tomato sauce.
You need five main ingredients to make keto chicken parmesan:
- boneless chicken breast
- parmesan or pecorino grated cheese
- eggs
- tomato sauce
- mozzarella cheese
How to Pound Out Chicken Cutlets
You need to pound your chicken breasts thinly.
Take precautions with raw chicken, as you don’t want to contaminate your surfaces. I never lay cutlets on a wooden cutting board. I have a special “chicken only” color coded mat that I lay over my cutting board or on the counter.
The safest thing to do is to put the chicken in plastic bag and pound it flat, so chicken pieces aren’t flying around, contaminating the kitchen. I use a heavy rolling pin, but you could use the back of a cast iron pan or a meat pounder.
Keto Italian Chicken Cutlets (no bread)
This is the best and easiest way to make keto Italian chicken cutlets with a zero carb count.
- Dry chicken cutlets
- Season with salt, pepper.
- Dip in grated cheese mixed with Italian seasoning.
- Dip in egg wash (beaten eggs with a tablespoon of water).
- Dip again in grated cheese. (This part is optional). (I didn’t find much of a difference redipping the chicken back in the cheese. )
- Fry in avocado oil or olive oil. Turn after about five minutes. The chicken cutlet will move easily when it’s ready to be turned. Cook for another three to five minutes.
Secret for Fast Tomato Sauce
You could use a pre-made tomato sauce from the grocery store, but I never do that.
I always make my own with a large can of good San Marzano tomatoes and I look for the word “certified.” Cento is a great brand and there are others.
Process: Heat some olive oil in saucepan. Squeeze the tomatoes into the pan. Discard any rough pulp that doesn’t easily squeeze. Add salt, pepper, and either a little garlic powder or onion powder. Add some fresh basil if you have it. The sauce is done when the chicken is cooked. You may not use all of the sauce, and you can freeze what remains.
When is the Chicken Done?
The Chicken is done at 165 F. I always use a meat thermometer to be sure. Some recipes return the chicken back into the sauce. I prefer to cook the chicken all the way through on top of the stove, adding fully cooked chicken to the casserole dish following by tomato sauce and cheese.
PIN THIS
Similar Recipes from Spinach Tiger
- Old School Gluten Free Chicken Parmesan
- Keto Chicken Parmesan with Panko and Pepperoni
- Keto Eggplant Parmesan with Pepperoni
- Keto Eggplant Lasagna
- Eggplant Rollatini
- Keto Chicken Tenders
Keto Chicken Parmesan
Ingredients
- 2 boneless chicken breasts
- salt, pepper
- 2 large eggs
- 2 cups grated cheese (pecorino, parmesan)
- 4 tablespoons avocado or olive oil
- 2 cups tomato sauce
- 1 tablespoon Italian seasoning
- 2 cups whole milk mozzarella cheese grated
Easy Tomato Sauce
- 1 can San Marzano Tomatoes
- 1 tablespoon olive oil
- salt, pepper
Instructions
- Slice chicken breasts crosswise for cutlets. Pound thin. Cut into pieces.
- Beat eggs with a two tablespoons of water.
- Season chicken with salt and pepper.
- Mix italian seasoning into cheese.
- Cover chicken with cheese. Dip in egg. You might want to cover the chicken into more cheese. Either way works. You could fry after you dip in egg or add more grated cheese.
- Heat oil in heavy, large frying pan.
- Fry chicken cutlets about 5 minutes on each side. Don't turn over until chicken moves easily.
- Heat tomato sauce until warmed through.
- Place a layer of sauce in flat casserole dish. Place the chicken on sauce in one layer. Top with thin layer of more sauce. Top with mozzarella cheese.
- Cover with foil and bake for 10 minutes. Uncover and bake another five minutes or until the cheese is melted the way you like it.
- Top with parsley and serve with more parmesan or pecorino romano cheese.
Easy Tomato Sauce
- Heat oil in medium sized sauce pan. Add tomatoes, crushing the tomatoes with your hand. Discard any pulp that seems stringy or doesn't crush. Season with dash garlic powder or onion powder if desired.
- Cook on low (about 20-30 minutes) while you are making the chicken.
Please follow me on instagram. If you make this recipe, please tag me #spinachtiger.
If you love this recipe, please give it five stars. It means a lot. xoxo
