One of the things I have missed most about gluten is being able to go to Olive Garden and order the Chicken Parmigiana. Let’s face it, the baked version just doesn’t taste the same, so I did what I always do when I miss a gluten-containing food: I turned to my kitchen to recreate it! Now this chicken parmesan recipe is special because it’s not only gluten free, but it’s keto friendly as well! So the next time you’re craving Chicken Parmigiana from Olive Garden, try making this Gluten Free Keto Chicken Parmesan instead! I promise you won’t be disappointed!
Gluten Free Keto Chicken Parmesan
When I saw the Whisps Cheese Crumbs Italian Herb at the grocery store, I knew right away I wanted to use them to make a Gluten Free Keto Chicken Parmesan. And they did not disappoint! They are the perfect coating for the chicken that acts just like bread crumbs and crackers do but without the gluten and carbs. So let’s get into this recipe and talk about what you can use if you can’t find the Italian Herb cheese crumbs in a store near you!
What ingredients you need to make Gluten Free Low Carb Chicken Parm:
- Boneless skinless chicken breasts (thinly sliced)
- Eggs
- Salt
- Garlic powder
- Pizza sauce or marinara
- Shredded mozzarella
- Avocado oil
Ingredient Substitutions
I’ve only found the Whisps Cheese Crumbs in one grocery store near my house, so I’ve come up with an alternative for you if you can’t find them in a store near you! Take a bag of whisps or your favorite brand of parmesan crisps, and add them to your food processor or high powered blender with 1 teaspoon Italian seasoning. Pulse until you have fine crumbs.
If you can’t find thinly sliced chicken breasts, you can take two chicken breasts and fillet them by cutting them in half lengthwise. If you want them even thinner, cover with plastic wrap and use a meat mallet to tenderize and flatten out the chicken.
How to make Keto Chicken Parmesan:
- Add ½ cup avocado oil to bottom of deep skillet and turn heat to medium low
- Preheat oven to 400°F
- Add eggs, salt, and garlic powder to a shallow dish and whisk to combine
- In a separate shallow dish, add cheese crumbs
- Working one at a time, dip your thinly sliced chicken breast into the egg mixture and coat both sides
- Then dip into your crumb mixture, making sure to coat both sides well
- Once you have all of the chicken coated with the cheese crumbs, carefully add two at a time to the skillet and fry on each side until golden brown. This helps the crumbs adhere to the chicken so they don’t fall off during baking.
- Add pan-fried chicken breasts to baking sheet and bake at 400°F for 10-20 minutes, until chicken has cooked through (time will depend on the thickness of your chicken)
- *If your chicken cooks through during the pan-frying process, you do not need to bake it
- Top each chicken breast with 2 tablespoons pizza sauce or marinara and 2 tablespoons shredded mozzarella cheese
- Turn on oven broiler and place the baking sheet back in the oven under the broiler until the cheese has melted
- Serve immediately!
How to serve chicken parmesan:
Low Carb Options: serve over zoodles, spaghetti squash, edamame pasta, or with a side a steamed broccoli
High Carb Options: serve over lentil or chickpea pasta
Storing Leftovers
Store leftovers in an airtight container in the fridge for up to 3 days. I prefer glass storage containers so you can reheat the food in the same container! Reheat in the microwave in a microwave safe dish for 2-4 minutes, until heated through.
More gluten free keto recipes you will enjoy:
Keto Chicken Cordon Bleu (gluten free)
Big Mac Salad (low carb, gluten free)
Gluten Free Keto Chicken Parmesan
Equipment
- food processor or blender
Ingredients
- 1 pound thinly sliced boneless skinless chicken breast
- 2 large eggs
- pinch of salt
- ¼ teaspoon garlic powder
- 1 cup Whisps Cheese Crumbs Italian Herb *see above for alternative
- ½ cup pizza sauce or marinara
- ½ cup shredded parmesan cheese
- ½ cup avocado oil
Instructions
- Add ½ cup avocado oil to bottom of deep skillet and turn heat to medium low
- Preheat oven to 400°F
- Add eggs, salt, and garlic powder to a shallow dish and whisk to combine
- In a separate shallow dish, add cheese crumbs
- Working one at a time, dip your thinly sliced chicken breast into the egg mixture and coat both sides
- Then dip into your crumb mixture, making sure to coat both sides well
- Once you have all of the chicken coated with the cheese crumbs, carefully add two at a time to the skillet and fry on each side until golden brown. This helps the crumbs adhere to the chicken so they don’t fall off during baking.
- Add pan-fried chicken breasts to baking sheet and bake at 400°F for 10-20 minutes, until chicken has cooked through (time will depend on the thickness of your chicken)
- *If your chicken cooks through during the pan-frying process, you do not need to bake it
- Top each chicken breast with 2 tablespoons pizza sauce or marinara and 2 tablespoons shredded mozzarella cheese
- Turn on oven broiler and place the baking sheet back in the oven under the broiler until the cheese has melted
- Serve immediately!
Nutrition
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