Parmesan-Crusted Chicken
Why This Is Strictly Keto
Chicken parmesan is traditionally breaded with flour and breadcrumbs — this version replaces the entire coating with freshly shredded Parmesan cheese, forming a crispy, golden crust with zero starch. No flour, no breadcrumbs, no almond flour — just cheese and chicken.
Ingredients
- 4 boneless, skinless chicken breasts, sliced in half horizontally to make thin cutlets
- 2 large eggs
- 1½ cups freshly shredded Parmesan cheese (not the powdery grated kind)
- 1 teaspoon Italian seasoning
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- Salt and black pepper to taste
- 2 tablespoons olive oil
- Fresh basil or parsley, chopped, for garnish
Instructions
Prep the chicken: Slice each chicken breast in half horizontally to create thin cutlets (about ½ inch thick). Season both sides with salt and pepper.
Set up your stations: In one shallow bowl, whisk the eggs. In another shallow bowl, combine the shredded Parmesan, Italian seasoning, garlic powder, and onion powder.
Coat the chicken: Dip each cutlet into the egg, letting excess drip off, then press firmly into the Parmesan mixture on both sides, ensuring good coverage.
Heat the pan: Heat olive oil in a large non-stick skillet over medium heat until shimmering.
Cook: Place the coated chicken in the skillet. Cook for 3–4 minutes per side without moving it too early — the crust needs time to set and turn golden before you flip. Cook until the internal temperature reaches 165°F (74°C) and the crust is golden and crisp.
Rest: Transfer to a plate and let rest for 2–3 minutes.
Serve: Garnish with fresh basil or parsley. Serve with a side salad or roasted vegetables.
Nutritional Info (per serving, approximate)
| Calories | Fat | Protein | Net Carbs |
|---|---|---|---|
| ~390 kcal | 22g | 44g | 1g |
Tips
- Use freshly shredded Parmesan, not the powdery pre-grated kind — it won’t form a proper crust.
- A non-stick skillet is essential here; the cheese crust can stick and tear in a regular pan.
- Don’t flip too early — let the crust fully set and turn golden before turning, or it may come apart.
