Keto Air Fryer Chicken Parmesan is a quick and simple way to prepare a golden crisp, low-carb breaded chicken fillet smothered in marinara sauce and melted cheese.
Comforting chicken parmesan with only 4g net carbs per serving.
A family favorite, a comfort food recipe that everyone, young or old, will enjoy.
This a tasty, low-carb, Italian food recipe that you can bake in the oven if you don't have an air fryer.
This was inspired by my Keto Sour Cream Parmesan Chicken recipe on this site.
Since most of the Italian food restaurants in my area don't have any gluten-free or low-carb options, I needed to get creative at making keto Italian food at home.
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Ingredients for shopping list
- Chicken Fillets
- Egg
- Salt and Black Pepper
- Grated Parmesan
- Crushed Pork Rinds, (Place rinds in a zippered bag and crush with a rolling pin or mallet)
- Parsley Flakes
- Dried Oregano
- Garlic Powder
- Tomato Sauce or Low Carb Marinara Sauce or Homemade Keto Marinara Sauce
- Fresh Grated Parmesan
- Fresh Parsley, chopped (optional)
See recipe card for quantities.
Instructions
Cut the chicken breasts into fillets if needed and lightly season with salt and pepper.
Prepare two bowls. One with the beaten egg and the other with a mixture of the crushed pork rinds, ½ cup grated parmesan, parsley, oregano, garlic powder, salt, and black pepper.
Dip the chicken fillets into the egg wash.
transfer them to the pork rind mixture. Press the fillets to coat with a fork. Remove the excess and repeat with the remaining chicken pieces.
Place the breaded chicken side by side into the Air Fryer basket not touching each other (may need to do this in batches depending on the size of your air fryer), spray with a little oil and cook for 10 minutes at 380ºF (193℃).
Flip the fillets over and spread the fillets with the tomato sauce. Sprinkle the fresh parmesan on top, and cook for 5 more minutes.
Remove from the air fryer basket.
Sprinkle chopped parsley and serve.
Hint: When placing the breaded chicken side by side into the Air Fryer basket not touch each other (you may need to do this in batches depending on the size of your air fryer)
Substitutions
- Crushed Pork Rinds - instead of pork rinds, you can replace them with almond flour in the same amount.
- Fresh Grated Parmesan - use shredded mozzarella cheese instead of fresh grated Parmesan cheese.
Equipment
I used an Air Fryer for this recipe but I also included oven directions in the recipe card.
Storage
Store any leftovers of the cooked recipe in a sealed container in the fridge for up to 3 days and reheat for a few minutes in the oven or toaster oven until warm.
📖 Printable Recipe Card
Keto Air Fryer Chicken Parmesan
Equipment
Ingredients
- 1 lb Chicken Fillets
- 1 large Egg
- Salt and Black Pepper to taste
- ½ cup Grated Parmesan
- ½ cup Crushed Pork Rinds (Place rinds in a zippered bag and crush with a rolling pin or mallet)
- 1 teaspoon Parsley Flakes
- 1 teaspoon Dried Oregano
- ½ teaspoon Garlic Powder
- 1 cup Tomato Sauce, or Low Carb Marinara Sauce
- 1 cup Fresh Grated Parmesan
- 1 tablespoon Fresh Parsley chopped (optional)
Instructions
Air Fryer Directions
- Cut the chicken breasts into fillets if needed and lightly season with salt and pepper.
- Prepare two bowls. One with the beaten egg and the other with a mixture of the crushed pork rinds, ½ cup grated parmesan, parsley, oregano, garlic powder, salt, and black pepper.
- Dip the chicken fillets into the egg wash and transfer them to the pork rind mixture. Press the fillets to coat with a fork. Remove the excess and repeat with the remaining chicken pieces.
- Place the breaded chicken side by side into the Air Fryer basket not touching each other (you may need to do this in batches depending on the size of your air fryer), spray with a little oil and cook for 10 minutes at 380ºF (193℃).
- Flip the fillets over and spread the fillets with the tomato sauce. Sprinkle the fresh parmesan on top, and cook for 5 more minutes.
- Remove from the air fryer basket, sprinkle chopped parsley and serve.
Oven Directions
- Preheat Oven to 425°F (220℃) and Grease or oil a baking sheet.
- Repeat steps 1,2 and 3 from the above air fryer directions.
- Place coated fillets on a greased baking sheet and bake for 18 to 22 minutes or until chicken is done in the center.
- Remove from oven, flip fillets over, and pour over each fillet the marinara or tomato sauce. Sprinkle with the fresh grated parmesan cheese and return to the oven to bake for 3 to 5 minutes more or until cheese is melted and sauce is warm.
- Remove from oven sprinkle with optional parsley and serve.
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Notes
Nutrition
Food safety
- Cook to a minimum temperature of 165 °F (74 °C)
- Do not use the same utensils on cooked food, that previously touched raw meat
- Wash hands after touching raw meat
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove
See more guidelines at USDA.gov.
Donny says
I just discovered the magic that is pork rinds so I was so excited to come across this recipe. It turned out so good!
jennifer says
Always looking for some new low-carb air-fryer recipes, this was a big winner with the family! Plus, I have a huge air-fryer and was able to do 4 breasts at one time win-win!!!
tina says
So delicious and love how easy it is to make - thank you for the recipe!
ChihYu says
So delicious! And that crust! The pork rinds give it so much flavor!
Shelby says
I love the super simple seasoning on this, it was easy to make!
Savannah says
Mmm, this recipe is calling my name. We love chicken parmesan! Your recipe looks so tasty and perfectly cooked. 🤤
Janessa says
What a great idea to use pork rinds for the crust! Thanks for sharing this recipe.