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Keto Chicken Parmesan

Prep Time 25 minutes
Cook Time 25 minutes
Total Time 50 minutes
Servings 4 servings
Calories 481kcal


  • 2 Chicken Breast skinless + boneless. Or 4 chicken breast halves.
  • 1 Teaspoon Kosher Salt
  • 1/2 Teaspoon Pepper
  • 2 Eggs
  • 1 Cups Pork Rinds crushed (note 1 + 2)
  • 3/4 Cup Parmesan grated. Divided
  • 1 Cup Keto Spaghetti Sauce (note 3)
  • 1/4 Cup Mozzarella shredded
  • 1/2 Cup Provolone Cheese shredded
  • 1/4 Cup Fresh Basil chopped


  • Prep. Preheat an oven to 450 F and line a baking sheet with parchment paper.
  • Chicken. Slice chicken breasts (2) in half lengthwise. Place 1 at a time in a large resealable bag (or between 2 sheets of saran wrap) on a level surface. Use the smooth side of a meat mallet to pound chicken until each breast is 1/2" thick. Sprinkle with salt (1 teaspoon) and pepper (1/2 teaspoon).
  • Breading. Place crushed pork rinds (1 cup) in a large shallow bowl, and combine with 1/2 cup parmesan. In a second large shallow bowl, beat eggs (2). Dip each breast into the eggs, then the pork rinds/parmesan. Press the breading into the surface so it adheres. Place chicken on the prepared baking sheet.
  • Cover the chicken with even amounts of spaghetti sauce (1 cup), shredded mozzarella (1/4 cup), and shredded provolone cheese (1/2 cup). Finish with the remaining 1/4 cup of parmesan cheese.
  • Bake in the preheated oven for 25 minutes -- you'll know they're done once the chicken's internal temp reaches 165 F. Sprinkle with fresh basil, and enjoy!


  1. Crushing the pork rinds - Do this in a large resealable bag with a rolling pin. Or, grab a bag of pork panko on Amazon.
  2. Not a fan of pork rinds? You can fry chicken using my low carb chicken nuggets breading. NOTE: this breading must be fried in oil, as it won't "puff" up in the oven.
  3. Spaghetti sauce - most products contain added sugar, so read labels carefully. Trader Joe's has a few sugar free options, as well as Simple Truth (at Krogers).
  4. Nutritional information is based on 1 chicken breast if you divide the ingredient over 4 breasts:


Calories: 481kcal | Total Carbohydrates: 5g | Protein: 57g | Fat: 25g | Sodium: 2068mg | Fiber: 1g | Sugar: 3g | Net Carbs: 4g

Delicious recipe from Lindsey Hyland // www.thelittlepine.com