Parmesan-Crusted Chicken: A Keto-Friendly Comfort Food

Parmesan-crusted chicken is a popular dish, but is it keto-friendly? The answer is yes, but with some adjustments to the traditional recipe. The key to making parmesan-crusted chicken keto is to avoid using flour and breadcrumbs for the coating. Instead, the chicken is typically coated with a mixture of parmesan cheese and almond flour or another low-carb alternative. This gives the chicken a crispy, golden crust while keeping it keto-friendly.

Chicken cutlets and coating ingredients

Parmesan-crusted chicken is a versatile dish that can be served with pasta, salad, or even in a sandwich. The chicken is coated in a variety of ingredients to give it a crispy texture and delicious flavour. Here is a detailed guide to preparing the chicken cutlets and the coating ingredients.

Chicken Cutlets

For this recipe, you will need boneless and skinless chicken breasts. The number of chicken breasts can vary depending on the number of servings, but most recipes suggest using 2-4 chicken breasts. It is important to note that the chicken breasts should be thin, about 1/4-inch thick. This ensures even cooking and a tender texture. To achieve this, you can either purchase thin-sliced chicken breasts or cut and pound the chicken breasts yourself.

To cut the chicken breasts, place them on a cutting board and use a sharp knife to slice them in half horizontally. Alternatively, you can place the chicken breasts in a plastic bag or between two pieces of plastic wrap and use a meat mallet or rolling pin to pound them to the desired thickness.

Once the chicken breasts are cut or pounded to the appropriate thickness, you can season them with salt and pepper on both sides. This step ensures that the chicken is well-flavoured before coating and cooking.

Coating Ingredients

The coating for parmesan-crusted chicken typically consists of three layers: flour, eggs, and a mixture of breadcrumbs and parmesan cheese. Here is a detailed breakdown of each layer:

• Flour: Use all-purpose flour in a shallow bowl as the first layer of coating. The chicken cutlets are dredged in the flour, creating a base for the other coatings to adhere to.
• Eggs: In a separate shallow bowl, beat eggs to create an egg wash. The egg wash acts as a binding agent, helping the final coating stick to the chicken. You can also add a small amount of water to the egg wash to thin it out.
• Breadcrumbs and Parmesan Cheese: The final layer is a mixture of breadcrumbs and freshly grated parmesan cheese. You can use regular breadcrumbs or panko breadcrumbs for this step. Panko breadcrumbs will give the chicken a lighter and crispier texture. Other ingredients can also be added to this mixture, such as salt and pepper, Italian seasoning, garlic powder, onion powder, and chopped fresh herbs like thyme, parsley, chives, or rosemary.

Marinade and frying instructions

To make keto parmesan-crusted chicken, you will need the following ingredients:

• Chicken breasts
• Parmesan cheese (freshly grated or shredded)
• Almond flour (or coconut flour)
• Olive oil (or avocado oil, peanut oil, or safflower oil)
• Salt and pepper
• Garlic powder
• Onion powder (optional)
• Egg

You may also add some red chili flakes, Italian seasoning, or other seasonings of your choice.

Marinade:

• Cut the chicken breasts in half horizontally to make them thinner and cook faster. Pound the chicken with a meat mallet to ensure they are of uniform thickness.
• In a small bowl, whisk an egg.
• In a separate shallow bowl, combine the parmesan cheese, almond flour, and seasonings. You can also add a little baking powder to the mixture.
• Dip the chicken pieces in the egg wash, letting the excess drip off, and then coat them with the parmesan mixture. Make sure the chicken is well-coated.

Frying:

• Heat oil in a large non-stick skillet over medium-high heat. Use enough oil to generously coat the bottom of the pan.
• When the oil is hot, carefully place the chicken cutlets into the pan in a single layer. It is important that you do not move or flip the chicken until a golden crust has formed, about 2-6 minutes.
• Flip the chicken and cook for an additional 2-6 minutes, until the other side is golden and crispy. You may need to adjust the heat to medium to prevent burning.
• Check that the chicken is cooked through by using an internal meat thermometer. The internal temperature should reach 165°F.
• Remove the chicken from the pan and place it on a plate lined with paper towels to absorb any excess oil.

Your keto parmesan-crusted chicken is now ready to be served! Enjoy it as-is or with your choice of sides.

Note: If you are using thicker pieces of chicken, you may need to finish cooking them in the oven. Place the chicken in a preheated oven at 350°F for 5-10 minutes, or until cooked through.

Baking instructions

Oven-Baked Parmesan Crusted Chicken

Preheat your oven to 450°F. Place an oven-safe wire rack on a baking sheet. Spray the chicken with oil and arrange it on the wire rack. Bake for 18 to 22 minutes, flipping the chicken halfway through, until it is cooked through and an instant-read thermometer registers 160° F. Allow the chicken to rest for 10 minutes before serving.

Air-Fried Parmesan Crusted Chicken

Preheat your air fryer to 375° F and line it with an air fryer liner (optional but recommended). Spray the chicken with oil and arrange it in a single layer in the air fryer basket. Cook for 15 to 18 minutes, without flipping, until the chicken is golden brown and an instant-read thermometer registers 160° F.

Pan-Fried Parmesan Crusted Chicken

Heat oil in a heavy-duty skillet to 350°F. Add the chicken and cook for 10 to 12 minutes, flipping when a parmesan crust is golden brown. Remove the chicken from the pan when an instant-read thermometer registers 160° F. Allow the chicken to rest for 10 minutes before serving.

General Baking Tips

• Use thin chicken cutlets to ensure the chicken gets cooked through at the same rate as the parmesan crust.
• To avoid the crust sliding off, do not move the chicken around in the pan until it gets crispy.
• Use freshly grated parmesan cheese for the best results.
• For a low-carb option, serve the chicken with steamed vegetables or cauliflower mash.

Air-frying instructions

Ingredients:

• Chicken breasts
• Grated parmesan cheese
• Crushed pork rinds
• Keto-friendly marinara sauce
• Shredded mozzarella cheese
• Garlic powder
• Onion powder
• Salt and pepper
• Eggs
• Cooking spray

Method:

• In a mixing bowl, add the pork rinds, parmesan cheese, garlic powder, salt, and pepper. Whisk to combine.
• Add a whisked egg to a separate bowl.
• Dip the chicken breast into the egg wash, then dip it into the crushed pork rind mixture. Make sure both sides are evenly coated.
• Spray the chicken with cooking spray and place it in the air fryer basket.
• Set the temperature to between 380-400°F and cook for about 10 minutes.
• Flip the chicken and add marinara sauce and shredded mozzarella cheese.
• Cook for another 5-6 minutes, or until the cheese has melted.
• Serve immediately.

Tips:

• You can use almond flour or coconut flour instead of pork rinds to keep the recipe keto-friendly.
• Make sure to spray the chicken with cooking spray or olive oil to ensure a crispy texture.
• Depending on the size of your air fryer, you may need to cook the chicken in batches.

Nutritional information

Parmesan-crusted chicken is a keto-friendly dish that is both delicious and nutritious. Here is a breakdown of the nutritional information for this recipe:

Calories:

The calorie content of this dish can vary depending on the cooking method and the specific ingredients used. On average, one serving of keto parmesan-crusted chicken contains around 300 to 400 calories. For example, the recipe from "The Big Man's World" has 349 calories per serving, while the recipe from "Keto in Pearls" has 256 calories per serving.

Carbohydrates:

One of the key features of a keto-friendly meal is its low carbohydrate content. Parmesan-crusted chicken fits well within a keto diet, as it typically contains very few carbs. Most recipes have between 1 to 5 grams of carbohydrates per serving. For instance, the recipe from "Keto in Pearls" has only 1 gram of carbohydrates, while the recipe from "Biscuits and Burlap" has 5 grams.

Protein:

As chicken is a good source of protein, this dish provides a significant amount of protein per serving. The protein content can vary depending on the size of the chicken breasts and the specific recipe, but it typically ranges from 30 to 45 grams of protein per serving. For example, the recipe from "Keto in Pearls" provides 30 grams of protein, while the recipe from "The Big Man's World" offers 45 grams.

Fat:

The fat content of parmesan-crusted chicken can vary depending on the cooking method and the specific ingredients used. On average, one serving contains around 15 to 35 grams of fat. For instance, the recipe from "Kicking Carbs" has 33.75 grams of fat, while the recipe from "Biscuits and Burlap" has 24 grams. It is important to note that the type of fat can vary as well. For example, the recipe from "Keto in Pearls" uses olive oil or coconut oil, which are primarily composed of monounsaturated and saturated fats, respectively.

Other Nutrients:

In addition to the macronutrients mentioned above, parmesan-crusted chicken also provides a range of other essential nutrients. These can include sodium, potassium, fiber, vitamins, and minerals. For example, the recipe from "The Big Man's World" provides 714 mg of sodium, 888 mg of potassium, and 2 grams of fiber per serving. It is always a good idea to review the specific nutritional information for the recipe you are following, as the values can vary depending on the ingredients and cooking methods used.

Frequently asked questions