Chicken Parmesan

Bob Ross once said, “We don’t make mistakes, we have happy accidents.”  I like to think this recipe was a happy accident; I made it up the first time I put it together and it turned out great.  If you ask my parents what my standard go-to meal used to be when trying a new Italian restaurant, it was always chicken parmesan.  The chicken parm became my ruler for comparing Italian restaurants against one another.  (For the record, one of the best I ever had was right after moving to Jersey at a place called Roxanne’s… highly recommended, but not if you’re eating low carb.)  Being able to re-create a recipe I love and make it really low carb friendly is why I started this blog, so I am really happy to be bringing this to you today.

As an aside, today is my 27th birthday and I am so lucky to have generous parents who gave me a DSLR camera to use for this blog moving forward.  I am beyond thrilled with how these first images turned out and I know they will only continue to get better as I learn more about my camera and food photography.  My goal is to someday go back and re-shoot the recipes already posted at a later date as I was only using my cell phone for all of those.

I start by pre-heating my oven to 350°F, lining a baking sheet with foil and spraying it with non-stick cooking spray.  I seasoned my chicken breasts with salt, pepper and Italian seasonings.  I also pulled out my favorite marinara sauce from Rao’s, pork rinds and the 365 3 Cheese Blend from Whole Foods (click on the photo to enlarge).

ingredientsThat’s right, I will be using pork rinds for this recipe.  I know what you’re thinking – this is going to be gross – but stay with me.  Since panko and other breadcrumbs are not keto-friendly, a lot of low carb foodies substitute them with crushed pork rinds for breading.  I’ve done this for boneless buffalo wings and zucchini fries as well and it could not be easier.  The best part is the pork rind-y taste does not transfer to the food when used as breading but holds its crunch through the cooking process.

I used my Ninja food processor to crush about 9 pork rinds and blended them with 6 tablespoons of the 3 cheese blend.  The first time I did this for another recipe I did it by hand in a large ziplock bag; it took too long and was inconsistent, so if you have a food processor I recommend this route.  It only takes 10-15 seconds for them to be evenly crushed and combined (click on the photo to enlarge).

beforeandafterAfter crushing the pork rinds, I beat 1 egg until the yolk and white were thoroughly combined and made an assembly line with the egg, pork rinds and baking sheet.  I dippped each chicken breast into the egg wash until coated, then pressed firmly into the pork rinds on both sides before gently setting them on the baking sheet.  I repeated until they were all coated, then placed them in the oven on the middle rack for 15 minutes.

I like to get the chicken started first with just the breading before adding the sauce and cheese.  It keeps it crunchy and adds a nice browning.  After the 15 minutes were up, poured a bit of marinara sauce on each chicken breast and sprinkled some shredded mozzarella cheese on top before returning them to the oven for another 25 minutes.

When they were finished, I sprinkled a little more of the 3 cheese blend on top and let it melt into the sauce.  The chicken is juicy and tender on the inside and slightly crunchy on the outside.  This would be delicious over some buttered zoodles or spaghetti squash or with a side of roasted vegetables.  It’s equally delicious on its own as well.


Do you have a go-to recipe you’d like a low carb version of?  Let me know down below!

Chicken Parmesan

Prep Time: 10 minutes

Cook Time: 40 minutes

Total Time: 50 minutes

Yield: 3

Serving Size: 1

Chicken Parmesan


  • 3 boneless skinless chicken breasts, approximately 4oz each
  • 14g (about 9 pieces) traditional pork rinds
  • 6 tablespoons 3 cheese blend (can substitute with parmesan or any other hard cheese)
  • 1/2c marinara sauce
  • 1 organic large brown egg
  • 1/4c shredded mozzarella cheese
  • Seasonings
  • Sea salt
  • Pepper
  • Italian seasoning


  1. Pre-heat the over to 350°F
  2. Line a baking sheet with foil and coat with non-stick spray; season the chicken breasts.
  3. Use a food processor to grind the pork rinds and 3 cheese blend for breading.
  4. Beat 1 egg.
  5. Dip each chicken breast in the egg, cover with pork rind breading and lay flat on the baking sheet.
  6. Bake 15 minutes until a crust begins to form.
  7. Remove from oven and top with sauce and shredded mozzarella cheese.
  8. Bake another 25 minutes until cheese is melted and chicken is fully cooked.
  9. Optional: Garnish with parmesan or 3 cheese blend.

Nutrtional Information

Per serving: 287 calories, 1g total carbs, 1g net carbs (no fiber), 13g fat, 39g protein (Note: Please remember these numbers are based on the brands I used and may vary slightly with other brands.)

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  1. Kristen

    My husband made this for me today and it was probably the first recipe that came out looking like the picture. It was delicious! Even better than traditional breaded chicken parm!

    • I am so glad to hear it was a success Kristen! This recipe always turns out perfectly and is so easy to make. Glad you enjoyed it – thank you for letting me know!

  2. Tabitha

    Made this last week. It was very tasty!! The pork rinds were such a good idea! I look forward to trying more recipes using the pork rinds.

  3. Susanne

    I made this recently and it was amazing! I have been eating chicken breast most of the time and have steered clear of other parts. I decided to try this with boneless organic chicken thighs– so tender and juicy. I followed the recipe except instead of topping with mozzarella, I used a slice of baby swiss by Sargento on each piece. I served with wilted spinach instead of pasta. Thank you for the great recipes… I will be making this one again and others that you post!

    • Thanks Susanne! I’m so glad you tried it, your version sounds wonderful too. Chicken thighs are becoming my preferred piece of chicken because of the flavor, so I bet it was great. Thanks for reading!

  4. Tara

    Great recipe! My turned out just like the picture! My whole family loved it (including 4 boys ages 8-13). Quick and easy when coming in from the ball park last night. I marinated my chicken in some oil, garlic, and Italian seasonings ahead of time. The chicken was so moist. Thank you! I am new at this lifestyle and red sauce is my “desert island item” – I MUST have it.

    • I’m so glad you and your family liked this, Tara! It’s one of my favorite recipes, too. I love that a food item would make your “desert island” list! Thanks for trying, I hope you enjoy others on my blog, too.

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