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Get ready for a guilt-free version of a beloved classic! This Crispy Baked Low-Carb Chicken Parmesan features tender chicken fillets coated in a crunchy, savory blend of pork rinds and Parmesan cheese, baked to perfection. Topped with flavorful low-sugar marinara and gooey melted mozzarella, this easy recipe delivers all the comforting taste you expect, making it a perfect keto-friendly meal for any night of the week.

Prep Time: 25 minutes

Cook Time: 25-30 minutes

Total Time: 50-55 minutes

Yields: 6 servings

Serving Size: 1 chicken fillet

Ingredients:

• 3 large Boneless, Skinless Chicken Breasts (yielding 6 fillets)
• 2 large Eggs
• ½ teaspoon Kosher Salt
• ¼ teaspoon Black Pepper
• 1 cup (approx. 60g) Finely Crushed Plain Pork Rinds (0g carbs)
• ½ cup (approx. 50g) Grated Parmesan Cheese
• 1 teaspoon Garlic Powder
• 1 teaspoon Italian Seasoning (optional, for extra flavor)
• Approx. 1.5 cups Low-Sugar Marinara or Spaghetti Sauce (Check label for ≤ 5g net carbs per 1/2 cup, or see sub-recipe)
• 6-8 ounces Fresh Mozzarella Cheese, sliced about 1/8 inch thick
• Non-stick Cooking Spray
• Freshly Chopped Basil or Oregano, for serving

Instructions:

1. Preheat & Prep: Preheat oven to 400°F (200°C). Spray a large baking sheet generously with non-stick cooking spray. Tip for extra crispiness: Place an oven-safe wire rack onto the baking sheet and spray the rack instead. Set aside.
2. Prepare Chicken: Slice each chicken breast horizontally into two thinner fillets (for 6 total). Place the fillets between sheets of parchment paper or inside a large zip-top bag and gently pound them to an even ½ inch thickness using a meat mallet or sturdy rolling pin.
3. Set Up Breading Stations: In a shallow bowl or pie plate, whisk the eggs thoroughly with the salt and pepper. In a second shallow bowl, combine the finely crushed pork rinds, grated Parmesan cheese, garlic powder, and optional Italian seasoning. Stir them together well.
4. Bread the Chicken: Dip one chicken fillet into the egg mixture, ensuring it’s coated, and let any excess egg drip back into the bowl. Immediately transfer the fillet to the pork rind mixture and press firmly on both sides to create an even, adherent crust. Repeat with all chicken fillets.
5. Arrange for Baking: Place the breaded chicken fillets in a single layer onto the prepared baking sheet (or wire rack). Make sure they aren’t touching to allow for even cooking and crisping.
6. First Bake: Bake in the preheated oven for 15-20 minutes. Flip the chicken fillets carefully about halfway through the baking time. The chicken should be golden brown and cooked through (internal temperature should register 165°F / 74°C on a meat thermometer). Cooking time can vary based on the exact thickness of your chicken.
7. Add Toppings: Carefully remove the baking sheet from the oven. Spoon approximately ¼ cup of the low-sugar marinara sauce over the top of each cooked chicken fillet. Arrange slices of fresh mozzarella cheese evenly over the sauce.
8. Final Bake: Return the baking sheet to the oven. Bake for another 3-5 minutes, just until the mozzarella cheese is completely melted, bubbly, and beginning to look luscious. If you prefer more browning on the cheese, you can switch the oven setting to Broil for the final 60 seconds – but watch extremely closely to prevent any burning.
9. Garnish and Serve: Remove from the oven. Let the chicken parmesan rest on the baking sheet for a minute or two. Sprinkle generously with freshly chopped basil or oregano before serving hot.

Low-Carb Serving Suggestions:

• Serve over a bed of zucchini noodles (“zoodles”), spaghetti squash ribbons, or hearts of palm noodles.
• Accompany with a fresh side salad tossed in a simple olive oil and vinegar dressing.
• Pair with steamed green beans, roasted broccoli florets, or creamy cauliflower mash.

Optional Sub-Recipe: Quick Low-Carb Marinara Sauce

(Use if a suitable low-sugar commercial sauce is unavailable)

Yields: Approx. 3 cups

Prep Time: 2 mins

Cook Time: 10-15 mins

Ingredients:

1 tbsp Olive Oil

1-2 cloves Garlic, minced

1 (28 oz / 794g) can Crushed Tomatoes (check label for no added sugar)

1 tsp Dried Oregano

1 tsp Dried Basil

Salt and Pepper to taste

Optional: Pinch of erythritol or stevia to balance acidity

Instructions:

1. Heat olive oil in a saucepan over medium heat. Add minced garlic and sauté for about 1 minute until fragrant.
2. Pour in the crushed tomatoes. Stir in the dried oregano, dried basil, salt, and pepper.
3. Bring the sauce to a simmer, then reduce the heat to low. Cover loosely and let it simmer gently for 10-15 minutes, allowing the flavors to meld. Stir in sweetener, if using. You will need about 1.5 cups for the Chicken Parmesan recipe.

Estimated Nutrition Information:

Per Serving (1 baked fillet with toppings, based on 6 servings)

• Calories: 410 kcal
• Total Fat: 21.8g
  • Saturated Fat: 10.7g
• Total Carbohydrates: 4.5g
  • Dietary Fiber: 0.5g
  • Sugars: ~2g (naturally occurring)
• Net Carbohydrates: 4.0g
• Protein: 46.9g
• Sodium: 1037mg (Note: Sodium content can vary. Consider using low-sodium pork rinds or sauce if preferred.)

Disclaimer: Nutrition information is calculated using standard databases (USDA, manufacturer data, common low-carb sauce estimates) and is provided as an estimate only. Actual values may vary based on specific brands used, precise measurements, and ingredient variations.