This Keto Breaded Chicken Parmesan with a pork rind and parmesan crust is so delicious, you’ll forget you ever liked breadcrumbs.
My husband has been requesting this Keto Breaded Chicken Parmesan recipe once a week since I threw it together one night as a total fluke of culinary magic. It’s certainly not original, people have been making pork rind crusts for a while, and I’ve been making parmesan crust for even longer. But one night I combined the two and it has been Italian bliss ever since in our house.
The “breading” really does make it crispy! One trick I learned is to make sure that you cook the chicken on a roaster rack or other oven-safe rack so that it crisps up on all sides and doesn’t stick to the pan, or sit in its own juices.
My final tip is to make sure the zoodles (I love this cheap zoodler but I also love these zoodlers) are only cooked for a few minutes, otherwise, they’ll get soft and no fun. They should be slightly crispy and fresh!
Keto “Breaded” Chicken Parmesan and Zoodles
Servings: 4
Prep Time: 20 minutes | Cooking Time: 45 minutes| Total Time: 1 hour 5 minutes
Nutritional Facts: 5g Net Carbs| 673 Calories | 38g Fat | 7g Carbs | 72g Protein | 2g Fiber
Ingredients:
- 4 chicken breasts (pounded and tenderized until flat)
- 2 cups crushed pork rinds
- 1 cup grated parmesan
- 2 tbsp Italian seasoning
- 4 small/medium sized zucchinis
- 2 tbsp garlic oil
- 1 tsp garlic salt
- 1 cup naturally low carb tomato sauce (I use Mezzetta or Rao)
- 1 cup mozzarella cheese
Steps:
- Preheat oven to 375 degrees
- Pound/tenderize your chicken breasts
- In a plastic bag or container, combine the pork rinds, parmesan cheese, and Italian seasoning.
- Add your chicken breasts to the bag and shake them up until totally covered.
- Place your coated chicken breasts on a roaster rack over a baking sheet (so the drippings don’t go into the oven)
- Sprinkle about 1/2 cup mozzarella cheese on each chicken breast.
- Cook for 30-45 minutes or until they reach 160 degrees Fahrenheit (will take longer if they’re large chicken breasts).
- Take your four zucchinis and zoodle them with a zoodler (or shave them with a peeler).
- Add garlic oil and garlic salt to zoodles and toss. Set aside.
- When chicken breasts are done, remove from oven and plate.
- Heat a pan to medium high and add oiled and salted zoodles.
- Cook for about 1-2 minutes, just enough to get them hot.
- Add tomato sauce and cook only until hot.
- Use a fork or tong to plate your zoodles with your chicken.
- Sprinkle the other 1/2 cup mozzarella cheese on each chicken breast.
- Use the extra sauce in the pan to the top of your chicken.
- Enjoy!
Keto “Breaded” Chicken Parmesan and Zoodles

This Keto Breaded Chicken Parmesan with a pork rind and parmesan crust is so delicious, you’ll forget you ever liked breadcrumbs.
- Prep Time: 20 minutes
- Cook Time: 45 minutes
- Total Time: 1 hour 5 minutes
- Yield: 4 Servings 1x
- Category: Dinner
Ingredients
Instructions
- Preheat oven to 375 degrees
- Pound/tenderize your chicken breasts
- In a plastic bag or container, combine the pork rinds, parmesan cheese, and Italian seasoning.
- Add your chicken breasts to the bag and shake them up until totally covered.
- Place your coated chicken breasts on a roaster rack over a baking sheet (so the drippings don’t go into the oven)
- Sprinkle about 1/2 cup mozzarella cheese on each chicken breast.
- Cook for 30-45 minutes or until they reach 160 degrees Fahrenheit (will take longer if they’re large chicken breasts).
- Take your four zucchinis and zoodle them with a zoodler (or shave them with a peeler).
- Add garlic oil and garlic salt to zoodles and toss. Set aside.
- When chicken breasts are done, remove from oven and plate.
- Heat a pan to medium high and add oiled and salted zoodles.
- Cook for about 1-2 minutes, just enough to get them hot.
- Add tomato sauce and cook only until hot.
- Use a fork or tong to plate your zoodles with your chicken.
- Sprinkle the other 1/2 cup mozzarella cheese on each chicken breast.
- Use the extra sauce in the pan to the top of your chicken.
- Enjoy!
Notes
One trick I learned is to make sure that you cook the chicken on a roaster rack or other oven-safe rack so that it crisps up on all sides and doesn’t stick to the pan, or sit in its own juices.
My final tip is to make sure the zoodles (I love this cheap zoodler but I also love these zoodlers) are only cooked for a few minutes, otherwise, they’ll get soft and no fun. They should be slightly crispy and fresh!
Nutrition
- Serving Size: 4
- Calories: 673
- Fat: 38g
- Carbohydrates: 7g
- Fiber: 2g
- Protein: 72g
Keywords: keto breaded chicken parm
12 comments
Amanda, I made this tonight, and even my kids (who are super picky eaters) loved it! Thank you! I used a dairy free recipe for the parm and mozzarella from Janes healthy kitchen. This was a keeper!
what sticks the bread to the chicken?
JohnSedgewick you could dip them in scrambled egg, but typically the wetness of the chicken has been sufficient for sticking.
PerryKristinRuss So glad you loved it!
I made this last night for hubby and myself – definitely a hit! A couple things with the recipe, because I know you like to know these things – under the photo I believe you meant hearty (not heart), in ingredient list 1 cups mozzarella cheese should read 1 cup (no s) and speaking of mozzarella, the instructions – #6 – state to Sprinkle about 1/2 cup mozzarella cheese on each chicken breast but then you don’t say what to do with the remaining 1/2 cup. I assume you meant to add it at end over the sauce on top of the chicken so that’s what I did and it rocked. All was great…..!!
What can I sub for the pork rinds as I don’t eat pork! Any ideas will be very welcomed! TIA
I dont care for pork rinds put in the asian grocery they sell chicken rinds and you could use those I suppose. They are good to snack on also which is why I have bought them in the past.
JohnSedgewick I used mayonnaise! This might not sound good, but I promise it is, it’s delicious and it works! Just paint it on thinly w/ a pastry brush, and coat!
christine UK You can try just using all parmesan cheese. 🙂
giselle1 Thanks Giselle! Sometimes I get so excited that I’m typing up the recipe in here while I’m making the dish, and don’t take enough time to review myself before publishing! 🙂
karmababe24 JohnSedgewick That sounds delish!
This was absolutely delicious and so easy! My family and I loved it!