Chicken Parmesan is a classic comfort dish, but the traditional breading and pasta can be heavy. This version keeps the crispy edges and melty cheese you love, without the carb overload. It’s simple enough for a quick weeknight dinner and satisfying enough to serve to company.
The texture is spot on, the sauce is bright, and every bite tastes like the original. If you miss Italian-style comfort food on a low carb plan, this one brings it back to your table.
Low Carb Chicken Parmesan - Crispy, Cheesy, and Weeknight-Friendly
Ingredients
- 2 large boneless, skinless chicken breasts (about 1.5 pounds total)
- 1 teaspoon kosher salt, divided
- 1/2 teaspoon black pepper
- 1 teaspoon garlic powder
- 1 teaspoon Italian seasoning (or a mix of dried oregano and basil)
- 2 large eggs
- 1 cup finely ground almond flour (not almond meal)
- 1/2 cup grated Parmesan cheese (plus extra for topping)
- 3 tablespoons olive oil (or avocado oil), divided
- 1 cup low sugar marinara sauce (check label; aim for 4–6g net carbs per 1/2 cup)
- 1 1/4 cups shredded mozzarella cheese
- Fresh basil, torn or chopped (optional, for garnish)
- Red pepper flakes (optional, for a little heat)
Instructions
- Prep the chicken: Slice each chicken breast horizontally to make 4 thin cutlets. Pat dry with paper towels. Season both sides with 1/2 teaspoon salt, pepper, garlic powder, and Italian seasoning.
- Set up the coating: In one shallow bowl, whisk the eggs with a pinch of salt. In another, mix almond flour and Parmesan.
- Coat the cutlets: Dip each cutlet in the egg, let the excess drip, then press into the almond flour mixture. Coat fully, pressing to help it stick. Place on a plate.
- Preheat the oven: Heat your oven to 400°F (200°C). Line a sheet pan with parchment for easy cleanup.
- Pan-sear for crispness: Heat 2 tablespoons oil in a large skillet over medium-high. When shimmering, add two cutlets. Cook 2–3 minutes per side until golden. Transfer to the sheet pan and repeat with remaining cutlets, adding the final tablespoon of oil as needed.
- Add sauce and cheese: Spoon about 2 tablespoons marinara over each cutlet—don’t drown them. Top with mozzarella and a sprinkle of extra Parmesan.
- Bake: Place the sheet pan in the oven and bake 8–10 minutes, until the cheese is melted and bubbly and the chicken reaches an internal temperature of 165°F (74°C).
- Finish and serve: Rest 3–5 minutes. Garnish with fresh basil and a pinch of red pepper flakes if you like. Serve with zucchini noodles, a simple salad, or roasted broccoli.
What Makes This Recipe So Good
- Low carb, high flavor: Almond flour and Parmesan create a golden crust that rivals breadcrumbs with fewer carbs.
- Quick cook time: A fast pan-sear and a short bake give you dinner in under 40 minutes.
- Meal-prep friendly: The chicken reheats well and stays juicy, so you can make extra for lunches.
- Customizable: Use your favorite low sugar marinara, add herbs, or swap cheeses to match your taste.
- Family-approved: Comforting, cheesy, and familiar, even picky eaters usually ask for seconds.
Ingredients
- 2 large boneless, skinless chicken breasts (about 1.5 pounds total)
- 1 teaspoon kosher salt, divided
- 1/2 teaspoon black pepper
- 1 teaspoon garlic powder
- 1 teaspoon Italian seasoning (or a mix of dried oregano and basil)
- 2 large eggs
- 1 cup finely ground almond flour (not almond meal)
- 1/2 cup grated Parmesan cheese (plus extra for topping)
- 3 tablespoons olive oil (or avocado oil), divided
- 1 cup low sugar marinara sauce (check label; aim for 4–6g net carbs per 1/2 cup)
- 1 1/4 cups shredded mozzarella cheese
- Fresh basil, torn or chopped (optional, for garnish)
- Red pepper flakes (optional, for a little heat)
Step-by-Step Instructions
- Prep the chicken: Slice each chicken breast horizontally to make 4 thin cutlets. Pat dry with paper towels.
Season both sides with 1/2 teaspoon salt, pepper, garlic powder, and Italian seasoning.
- Set up the coating: In one shallow bowl, whisk the eggs with a pinch of salt. In another, mix almond flour and Parmesan.
- Coat the cutlets: Dip each cutlet in the egg, let the excess drip, then press into the almond flour mixture. Coat fully, pressing to help it stick.
Place on a plate.
- Preheat the oven: Heat your oven to 400°F (200°C). Line a sheet pan with parchment for easy cleanup.
- Pan-sear for crispness: Heat 2 tablespoons oil in a large skillet over medium-high. When shimmering, add two cutlets.
Cook 2–3 minutes per side until golden. Transfer to the sheet pan and repeat with remaining cutlets, adding the final tablespoon of oil as needed.
- Add sauce and cheese: Spoon about 2 tablespoons marinara over each cutlet—don’t drown them. Top with mozzarella and a sprinkle of extra Parmesan.
- Bake: Place the sheet pan in the oven and bake 8–10 minutes, until the cheese is melted and bubbly and the chicken reaches an internal temperature of 165°F (74°C).
- Finish and serve: Rest 3–5 minutes.
Garnish with fresh basil and a pinch of red pepper flakes if you like. Serve with zucchini noodles, a simple salad, or roasted broccoli.
Keeping It Fresh
- Storage: Cool completely. Store in an airtight container in the fridge for up to 4 days.
- Reheating: Warm in a 350°F (175°C) oven or toaster oven for 10–12 minutes until hot and the cheese re-melts.
The oven helps keep the coating crisp.
- Freezing: Freeze baked, cooled cutlets on a sheet pan until solid, then transfer to a freezer bag. Reheat from frozen at 375°F (190°C) for 18–22 minutes.
- Avoid sogginess: Keep sauce portions modest and reheat on a rack or parchment so steam can escape.
Why This is Good for You
- Lower in carbs: Swapping breadcrumbs for almond flour cuts carbs while keeping crunch and flavor.
- Protein-rich: Chicken and cheese deliver steady energy and help you feel full longer.
- Healthy fats: Olive oil and almonds bring monounsaturated fats that support heart health when used in moderation.
- Smart sauce choice: Using low sugar marinara helps you control added sugars without losing that classic tomato punch.
Pitfalls to Watch Out For
- Thick chicken equals dry chicken: If your cutlets are too thick, the coating burns before the center cooks. Keep them thin and even.
- Too much sauce: A heavy hand makes the crust soggy.
Aim for a light layer.
- Pan not hot enough: If the oil isn’t hot, the coating absorbs it and gets greasy instead of crisp. Look for a shimmer before adding chicken.
- Skipping seasoning: Almond flour is mild. Season the chicken well and don’t skimp on Parmesan in the coating.
- Wrong marinara: Some jars hide sugar.
Check the label for a low net carb count per serving.
Variations You Can Try
- Air fryer version: Spray coated cutlets lightly with oil and air fry at 390°F (200°C) for 7–9 minutes, flipping halfway. Add sauce and cheese, air fry 1–2 more minutes.
- Pork rind crunch: Swap half the almond flour for crushed plain pork rinds for extra-crispy coating.
- Spicy arrabbiata: Stir red pepper flakes into your marinara and add a pinch of cayenne to the coating.
- Caprese twist: Top with sliced fresh mozzarella and cherry tomatoes before baking. Finish with balsamic glaze (look for a low sugar version or reduce your own).
- Herb-forward: Add lemon zest and chopped fresh parsley to the coating for a bright finish.
- Dairy-light: Use part-skim mozzarella and reduce Parmesan slightly; the coating still holds up.
FAQ
Can I use coconut flour instead of almond flour?
Coconut flour is very absorbent and won’t give the same texture.
If you must use it, mix 2 parts finely crushed pork rinds with 1 part coconut flour to balance the dryness. Almond flour is the best choice for a classic crust.
What’s the best side to keep it low carb?
Try zucchini noodles tossed with olive oil and garlic, roasted asparagus, sautéed spinach, or a crisp Caesar salad. Cauliflower mash also pairs well and soaks up extra sauce.
How do I prevent the coating from falling off?
Pat the chicken dry, season it, and press the coating on firmly.
Let the coated cutlets rest 5 minutes before searing. Make sure the pan and oil are hot so the crust sets on contact.
Do I need to brine the chicken?
Not required, but a quick 30-minute brine (1/4 cup salt dissolved in 4 cups water) makes the chicken extra juicy. Rinse, pat dry, and season as written.
Which marinara brand is lowest in carbs?
Look for jars with no added sugar and 4–6g net carbs per 1/2 cup.
Brands vary by region, so check labels and pick the one with the shortest ingredient list and olive oil over seed oils when possible.
Can I make it ahead?
Yes. Bread and sear the chicken up to a day in advance. Store covered in the fridge.
When ready to eat, add sauce and cheese and bake until hot and bubbly.
Is this gluten-free?
Yes, as long as your marinara and seasonings are certified gluten-free. Almond flour and Parmesan are naturally gluten-free.
Wrapping Up
Low Carb Chicken Parmesan gives you everything you crave from the classic—golden crust, tangy sauce, and stretchy cheese—without the carb-heavy breadcrumb coating. It’s quick, reliable, and versatile enough to fit your weeknight routine or a relaxed dinner with friends.
Keep the sauce light, the cutlets thin, and the oven hot, and you’ll have a go-to favorite you can make again and again. Serve it with simple greens or zoodles and enjoy a comfort-food staple made smarter.