Healthy Chicken Parmesan-Gluten-free, Keto, Low Carb
/The Best ever crispy breaded chicken breasts topped with sugar-free marinara sauce and melted mozzarella and parmesan cheeses. Served over low-carb edamame pasta for a healthy, gluten-free, keto-friendly classic Italian favorite.
Now you can enjoy a healthy version of the classic chicken parmesan recipe without compromising the taste or that golden breaded crust. This healthy Chicken parmesan is made with an almond flour breading, sugar-free marinara sauce, and low-carb pasta, so you can enjoy it gluten-free, sugar-free, grain-free, Keto-friendly and low-carb.
Ingredients in Chicken Parmesan
Chicken Breast- the breast is the best cut of chicken for this recipe, but you could try it out with thighs if desired.
Almond Flour- We used Bob’s Red Mill Super-Fine Almond Flour from blanched whole almonds. This has recently become our go-to brand for both almond flour and coconut flour
Eggs- Whenever shopping for eggs the best option are pasture-raised chicken eggs. You can check out my Complete Guide to Shopping Organic for more details on what to look for and the foods you do and don’t need to prioritize buying organic
Pork Panko- We use Bacon’s Heir Pork Panko. It makes for the perfect bread crumb alternative for all your gluten-free and Ket recipes. One of my favorite recipes using Pork Pank are these Keto Meatloaf Minis
Grated Parmesan Cheeses- We prefer buying a block of quality parmesan and grating it ourselves
Extra Virgin Olive Oil- Primal Kitchen Extra Virgin Olive Oil is the brand we love, use and recommend
Grass-fed Butter- When it comes to dairy and anything coming from a cow try to find grass-fed options so you know that the cow was fed a better quality diet.
Sugar-free marinara sauce- Marinara sauce is one of those tricky places most brands like to hide sugar. There are several brands that now have sugar -free options, but just make sure they aren’t replacing that sugar with a yucky artificial sweetener like sucralose. The brand we use and love is Primal Kitchen’s Tomato Basil Marinara Sauce
Mozzarella Cheese-We prefers buying a block of mozzarella and grating it ourselves so its a little fresher.
Edamame Spaghetti- Explore Cuisine’s Edamame Pasta is the best alternative to regular spaghetti pasta. The only ingredient is edamame so it’s much healthier, low carb and packed with protein.
How to make Gluten-Free Chicken Parmesan
Typically a breaded piece of chicken would be a dish heavy in gluten, not to mention the pasta you’d serve it on as well.
To make this a gluten-free Chicken Parmesan you’ll be ditching the white flour, bread crumbs and pasta and making a chicken parmesan breading made with almond flour, Italian seasoning, salt, pepper for the first coating. Then a layer of pork panko to make it a little more crispy.
How to make Keto Chicken Parmesan
On a Keto diet, the focus is to eliminate processed foods, refined carbs, and sugar. Plus eating meals that are low carb and higher in healthy fats. Typically Chicken Parmesan would be a no go for many reasons… the sugar in the marinara sauce, the breaded chicken and the pasta that is highly processed and refined.
To make this Keto -friendly chicken parmesan the gluten-free breading is key, plus a sugar-free marinara sauce, like Primal Kitchen’s Tomato Basil Marinara and Keto is all about using quality animal products, so the grass-fed butter will be essential as well.
Now the edamame pasta is still a little higher than Keto-ers who are tracking their macros and counting their carbs, but what most Keto diet beginners don’t realize is the quality of the carbs are far more important than just the carb count. In fact, I help my clients breakthrough weight loss resistance and get fat adapted without tracking macros or counting carbs through my 90 day program Permanent Lifestyle Reset.
How to make Chicken Parmesan in the air fryer
For this recipe, we fried the breaded chicken in a skillet then baked it on a sheet pan to melt the cheese, but you could certainly air fry your chicken as well.
Preheat your air fryer to 400°F (200°C).
Place chicken breasts in a single layer in the air fryer basket (you may have to do 2-3 breast at a time)
Cook for 7 minutes.
Flip the chicken breasts over. Top with marinara sauce and mozzarella cheese. Air fry for 3-4 more minutes or until chicken reaches an internal temperature of 165°F (74°C), and cheese has melted.
What to serve with Baked Chicken Parmesan
There are so many healthy recipes out there, so you can easily find your favorite Italian favorites to go along with your healthy Chicken Parmesan. Of course, the Explore Cuisine Edamame pasta I have been raving about already, make your own Keto Friendly Garlic Bread, grab a healthy caesar dressing for some side Caesar salads. You can even make Sugar-free Gelato for dessert!
Healthy Chicken Parmesan- Gluten-free, Keto-friendly, Low Carb
Ingredients:
- 3 chicken breasts, boneless and skinless
- 1/2 teaspoon pink Himalayan salt
- 1/4 teaspoon coarse ground black pepper
- 5 tablespoons Bob's Red Mill Almond Flour
- 2 large eggs
- 1 tablespoon + 1 teaspoon of Italian Seasoning
- 1 1/2 cup Pork Panko
- 1/2 cup grated Parmesan cheese
- 2 tablespoons Primal Kitchen extra-virgin olive oil
- 2 tablespoons grass-fed butter
- 1/2 cup Primal Kitchen's Sugar-free Tomato Basil Marinara Sauce
- 1 cup mozzarella cheese, shredded
- Fresh Basil for garnish (optional)
- Explore Cuisine Edamame Spaghetti (optional)
Instructions:
- Preheat an oven to 375 degrees and spray a baking sheet with cooking spray.
- Cut the chicken breast in half lengthwise
- You'll need three shallow bowls, in one, add the almond flour, salt, pepper and 1 tsp of Italian Seasoning, To another, add the eggs and beat until combined, and the last one add the pork panko, 1 tablespoon of Italian seasoning and Parmesan cheese and mix.
- Dredge the chicken in the flour mixture, then the egg, and finally press it into the panko mixture.
- Add the olive oil and butter to a skillet on medium-high heat and cook the chicken for 2 minutes on each side until golden brown (it'll be raw inside still).
- Add the chicken to a baking sheet, add about 2 tablespoons of marinara sauce on top of each breast and top with the shredded mozzarella and cook for 15 minutes or until the center reaches a temperature of 165F.
- Serve over edamame pasta and sprinkle with fresh basil and a little more grated parmesan (optional)
Notes:
Calories
417Fat (grams)
29.1Carbs (grams)
4.1Fiber (grams)
.8Net carbs
3.2Protein (grams)
36.5
