This parmesan crusted chicken offers a high-protein, low-carb alternative to traditional breaded cutlets. It is gluten-free and prepares quickly, making it an ideal choice for healthy weeknight dinners.
List of ingredients
- 1 pound chicken breasts (2 large breasts) – slice horizontally into 4 fillets.
- 1 teaspoon Italian seasoning – for initial chicken seasoning.
- 1/2 teaspoon onion powder – adds savory depth to the meat.
- 1 pinch salt – used for basic seasoning.
- 1 pinch pepper – used for basic seasoning.
- 2 eggs – base for the binding wash.
- 1 clove garlic, minced – adds fresh aromatic flavor to the wash.
- 1/2 teaspoon Italian seasoning – additional seasoning for the egg wash.
- 1 pinch salt – to taste in the wash.
- 1 pinch pepper – to taste in the wash.
- 1 cup parmesan cheese, fresh grated – ensures a meltable, crispy crust.
- 1/2 cup almond flour (not almond meal) – provides a fine, low-carb binding agent.
- 2 tablespoons olive oil – prevents sticking and aids browning.
- 1 tablespoon butter – adds richness and enhances the golden color.
step-by-step instructions
- Prepare the meat: Slice each chicken breast in half horizontally to create 4 thinner fillets. Season both sides generously with Italian seasoning, onion powder, salt, and pepper.
- Create the egg wash: In a shallow bowl, whisk together the eggs, minced garlic, and Italian seasoning. Add a pinch of salt and pepper for flavor.
- Marinate: Place the seasoned chicken fillets into the egg wash and let them sit for a few minutes to absorb the flavors.
- Prepare the coating: In a separate shallow bowl, combine the fresh grated parmesan cheese and the almond flour, mixing until evenly distributed.
- Bread the chicken: Using tongs or a fork, lift a fillet from the egg wash, allowing excess liquid to drip off. Press the chicken firmly into the parmesan mixture, coating both sides thoroughly, then shake off any excess.
- Heat the pan: Place a large non-stick skillet over medium-high heat and add the olive oil and butter.
- Fry the fillets: Place two chicken pieces in the pan. Fry them untouched for approximately 4 minutes to allow the cheese to set and brown.
- Flip and finish: Once the bottom is golden and crispy, flip the chicken and fry the other side until golden and the internal temperature reaches 165°F. Repeat with the remaining pieces.
Professional Pan-Searing Techniques
Use a High-Quality Non-Stick Skillet
Parmesan cheese contains proteins and fats that can easily bond to stainless steel or cast iron surfaces. Using a non-stick pan ensures the crust remains intact when flipping. This prevents the coating from peeling away from the meat during the searing process.
Maintain Medium-High Heat
The temperature of the pan is critical for achieving a golden crust without overcooking the interior. Medium-high heat allows the cheese to caramelize quickly. If the heat is too low, the chicken will release moisture and steam, resulting in a soggy coating.
Avoid Moving the Meat Prematurely
Resist the urge to move the chicken for the first 4 minutes of cooking. The parmesan and almond flour need time to bond and form a solid crust. Moving the fillet too early can break this bond, causing the breading to flake off into the oil.
Verify Doneness with a Spatula
To check if the chicken is ready to flip, gently push the edge of the fillet with a spatula. If the chicken slides easily across the pan, the crust has set. If it feels stuck, it requires more time to develop the necessary sear.
Alternative Ingredient Options
Replacing Almond Flour for Nut Allergies
If you cannot use almond flour, substitute it with an equal amount of crushed gluten-free crackers or additional grated parmesan cheese. These options maintain the low-carb profile while providing the necessary dry structure to hold the coating together.
Using Chicken Thighs Instead of Breasts
Boneless, skinless chicken thighs can be used for a juicier result. However, thighs must be pounded to a uniform 1/2-inch thickness to ensure they cook through evenly. Thighs typically require 7-8 minutes per side, which is longer than the breast fillets.
Fresh Garlic vs Garlic Powder
While minced fresh garlic provides a pungent, aromatic quality, garlic powder is a viable substitute. Use 1/4 teaspoon of garlic powder for every clove of fresh garlic. Powdered garlic distributes more evenly throughout the egg wash for a consistent taste.
Selecting the Right Parmesan Cheese
Always use fresh grated parmesan or high-quality shredded varieties. Avoid the pre-grated cheese found in cans, as it contains anti-clumping agents like cellulose. These additives prevent the cheese from melting properly, resulting in a grainy texture rather than a crispy crust.
Air Fryer Cooking Guide
Temperature and Timing Settings
Preheat the air fryer to 400°F (200°C) before adding the chicken. Cook the breaded fillets in a single layer for 7 minutes on the first side. Flip them over and cook for an additional 3-4 minutes until the internal temperature hits 165°F.
The Importance of Oil Spray
Unlike pan-frying, the air fryer does not provide a bath of fat to brown the cheese. Lightly spray the coated chicken with olive oil spray before cooking. This helps the parmesan brown evenly and prevents the almond flour from appearing dry or chalky.
Preparation and Timing Strategies
Overnight Marinating for Depth
For a more intense flavor, leave the chicken in the egg wash overnight in the refrigerator. Cover the bowl tightly with plastic wrap to prevent the meat from drying out. Remove the chicken from the fridge 15 minutes before breading to bring it closer to room temperature.
Make-Ahead Breading
You can bread the chicken several hours in advance of cooking. Place the coated fillets on a parchment-lined tray and cover them with a damp paper towel. This prevents the almond flour from absorbing too much moisture from the meat before it hits the pan.
Recommended Side Dish Pairings
Low-Carb Vegetable Options
Pair this dish with buttery cauliflower mash or zucchini noodles for a fully keto-friendly meal. Sautéed green beans or roasted broccoli also provide a nutritional balance and a fresh contrast to the rich parmesan crust.
Traditional Carbohydrate Pairings
For those not following a low-carb diet, this chicken pairs well with creamy mashed potatoes or a side of al dente pasta. A light lemon-butter sauce poured over the pasta and chicken complements the salty notes of the parmesan.
Preservation and Reheating Methods
Refrigeration Guidelines
Store leftover chicken in an airtight container in the refrigerator for up to 3-4 days. To prevent the crust from becoming soggy, place a piece of paper towel at the bottom of the container to absorb excess moisture.
Restoring Crispiness During Reheating
Avoid using a microwave, as it will make the crust soft and rubbery. Instead, reheat the chicken in an oven or air fryer at 350°F for 5-10 minutes. This evaporates surface moisture and recrisps the parmesan coating.
Cooking Troubleshooting and Fixes
Managing a Burning Crust
If the cheese begins to brown too quickly before the chicken is cooked, reduce the heat to medium. You can also add a small knob of butter to the pan, which helps regulate the temperature and provides a protective barrier between the meat and the heat.
Preventing Coating Separation
If the breading peels off, it is usually due to excess moisture in the egg wash. Ensure you let the excess egg drip off the fillet before dredging it in the parmesan mixture. Pressing the coating firmly into the meat with a fork also helps secure the bond.
Handling Under-Cooked Centers
If the outside is golden but the inside is raw, the heat was likely too high. Slice the fillets thinner or use a meat thermometer to ensure they reach 165°F. If this happens, cover the pan with a lid for 2 minutes to trap heat and finish the center.
Common Questions Answered
Can I use pre-shredded parmesan cheese?
Yes, you can use store-bought shredded parmesan as long as it is not the powdered kind from a shaker. Ensure the shreds are fine enough to adhere to the chicken without creating large gaps in the coating.
How do I know when the chicken is fully cooked?
The most reliable method is using an instant-read meat thermometer to check for an internal temperature of 165°F. Alternatively, the juices should run clear when the thickest part of the fillet is pierced.
Can I freeze this chicken after breading?
Yes, you can freeze the breaded fillets before cooking. Place them on a tray to freeze individually before transferring them to a freezer bag. Cook them directly from frozen in the oven or air fryer, adding a few extra minutes to the cook time.
Print
Crispy Parmesan Crusted Chicken
- Total Time: 18 minutes
- Yield: 4 servings 1x
- Diet: Keto, Gluten-Free
Description
Golden, crispy Parmesan Crusted Chicken Breasts taste just like schnitzel without the carb-loaded guilt! A Keto approved, gluten free recipe for skinless and boneless chicken breasts.
Ingredients
- 1 pound chicken breasts (2 large breasts)
- 1 teaspoon Italian seasoning
- 1/2 teaspoon onion powder
- 1 pinch salt
- 1 pinch pepper
- 2 eggs
- 1 clove garlic, minced
- 1/2 teaspoon Italian seasoning
- 1 pinch salt
- 1 pinch pepper
- 1 cup parmesan cheese, fresh grated
- 1/2 cup almond flour
- 2 tablespoons olive oil
- 1 tablespoon butter
Instructions
- Chicken: Slice each chicken breast in half horizontally to make 4 fillets. Generously season with Italian seasoning, onion powder, salt and pepper. Set aside.
- Egg Wash: In a shallow bowl, whisk together eggs, garlic and Italian seasoning. Season with a pinch of salt and pepper. Place chicken in the egg wash and set aside to let marinate.
- Coating: Combine the parmesan cheese and almond flour in a separate shallow bowl.
- Preparation: Using a fork or tongs, pick up one of the chicken breast pieces and allow excess egg wash to drip off. Dredge in the parmesan mixture, pressing chicken lightly into the coating with the back of the fork, then turn and repeat. Shake off excess coating and repeat with remaining chicken pieces.
- Cooking: Heat oil and butter in a large NON-STICK skillet or frying pan over medium-high heat. Fry 2 chicken pieces at a time UNTOUCHED for about 4 minutes. Once the coating is crispy, golden and set, flip and continue frying on other side until golden and cooked through. Repeat with remaining chicken breast.
Notes
Use a non-stick frying pan to prevent sticking. For an air fryer method: preheat to 400°F (200°C), spray with olive oil, cook for 7 minutes, flip, and cook for another 3-4 minutes. Marinating chicken overnight in the egg wash provides a deeper flavor.
- Prep Time: 10 minutes
- Cook Time: 8 minutes
- Category: Dinner
- Method: Frying
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 429 kcal
- Sugar: 1 g
- Sodium: 606 mg
- Fat: 28 g
- Saturated Fat: 9 g
- Unsaturated Fat: 11 g
- Trans Fat: 0.1 g
- Carbohydrates: 5 g
- Fiber: 2 g
- Protein: 39 g
- Cholesterol: 179 mg