The best keto chicken parmesan recipe ever! The chicken is crispy and juicy, and it’s topped with marinara sauce and two kinds of cheese. It’s baked to perfection, and no one will be able to tell it’s low carb!
Remember how I said I could eat fried chicken twice as fast? It looks like I can also eat chicken parmesan twice as fast.
Growing up in Australia, chicken parmesan, or, commonly referred to as the chicken parmigiana, is a comfort food staple for many. Every pub or Italian restaurant would have it on their menu, and many places claim to have the best in the country.
There is only one place that makes the best chicken parmesan in my life, and that’s Italy. I reckon it comes down to the sauce that they use, but I’ve never eaten one I’ve been disappointed with.
Since going keto (and trying to be healthier), chicken parmesan has been something I’ve wanted to tackle. Many assume it’s a labor-intensive and time-consuming dish to make, but that is far from the truth!
Chicken parmesan is a beloved Italian-American dish that typically consists of a breaded chicken cutlet topped with tomato sauce and melted cheese. It’s a hearty flavorful meal that’s perfect for a special occasion or a weeknight dinner. However if you’re watching your carb intake, you may be wondering – how many carbs are actually in chicken parmesan?
The short answer is that the carb count can vary significantly depending on the specific recipe, ingredients, and portion size. A traditional chicken parmesan recipe can have anywhere from 30-60+ grams of net carbs per serving. Let’s break down where those carbs come from and how you can modify the recipe to reduce the carb content.
Key Sources of Carbs in Chicken Parmesan
There are three main components of a chicken parmesan recipe that contribute to its total carb count
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Coating in Bread Crumbs: Most of the carbs come from the breadcrumbs that are used to cover the chicken cutlet. A half cup of regular breadcrumbs can have 15 to 30 grams of net carbs.
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Tomato Sauce: Most store-bought tomato sauce has sugar added to it. Each 1/2 cup has about 5 to 15 grams of net carbs.
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Pasta: Chicken parmesan is often served with pasta. One cup of pasta can add 40 grams of carbs to your meal.
Extra carbs come from the cheese and any flour or cornstarch used in the breading. The total number of carbs in a standard serving goes up quickly when all the ingredients are added together.
How to Make Low-Carb Chicken Parmesan
Luckily, with a few simple substitutions, you can enjoy deliciously crispy chicken parmesan without all the carbs:
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Use almond flour, coconut flour, or finely chopped pork rinds instead of regular breadcrumbs for the coating. This eliminates most of the carbs from the breading.
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Opt for a low-carb tomato sauce with fewer than 5g net carbs per serving, or make your own sauce using fresh tomatoes, olive oil, and seasonings.
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Serve chicken parmesan with a side of cauliflower rice or zucchini noodles instead of pasta.
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Skip the flour when dredging the chicken. Egg wash is enough to get the coating to stick.
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Choose part-skim mozzarella rather than full-fat cheese to reduce calories without affecting carbs.
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Use thinly pounded chicken breasts to maximize the crunchy coating and minimize the high-carb interior chicken layer.
With these substitutions, you can enjoy a low-carb chicken parmesan with around 10-15g net carbs total for a 4-6 oz portion. Pair it with a side salad instead of pasta and you have a keto-friendly dinner the whole family will love.
Tips for Ordering Low-Carb Chicken Parmesan at Restaurants
If you want to enjoy chicken parmesan at your favorite Italian restaurant without derailing your diet, here are some tips:
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Ask if they can make it with a low-carb breading or hold the breading altogether.
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Request extra veggies instead of pasta as your side dish. Grilled asparagus, sautéed spinach, or a house salad are all great options.
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Order a lunch portion or half-order. You’ll still get the flavors you crave in a smaller, diet-friendly serving.
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Choose grilled chicken parmesan rather than fried – it will have fewer calories, fat, and carbs.
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Ask for the sauce and cheese to be served on the side so you can control how much you eat.
With a few modifications, you can enjoy restaurant chicken parmesan without sacrificing your dietary goals. Just be mindful of portions and added ingredients.
Satisfy Your Craving the Low-Carb Way
Chicken parmesan is a flexible dish that can easily be adapted to fit a low-carb or keto diet with some simple ingredient swaps. By using low-carb breading alternatives, limiting your pasta portion, and choosing low-sugar tomato sauce, you can enjoy a satisfying chicken parmesan meal with around 10-15 net grams of carbohydrates total. Get creative with the recipe and find a version that fits your dietary needs so you don’t have to miss out on this comfort food favorite. With some mindful modifications, you can craft a delicious chicken parmesan that will satisfy your craving the low-carb way.
What you’ll need to make a keto parmesan chicken
- Chicken breast: You can use 4 small chicken breasts or 2 large ones that have been cut in half down the middle. Pounding the chicken ahead of time helps it cook evenly and keep its flavor.
- Salt– Just a pinch to balance out the flavors.
- Almond flour—Almond flour that has been blanched and mixed with Parmesan cheese makes a tasty low-carb breading.
- Parmesan cheese– Finely grated or freshly grated parmesan cheese. Don’t use the shelf-stable ones that come already packed; they will make the texture gritty.
- Add extra flavor with garlic and onion powder instead of garlic and onion
- Oil– To fry everything in. When you fry, peanut oil or safflower oil with a high smoke point work best.
- Tomato sauce—You can use any tomato sauce that doesn’t have added sugar, but not ketchup. I either use a homemade spaghetti sauce or pizza sauce.
- Mozzarella cheese– Sliced mozzarella cheese, not pre-shredded varieties.
- Parmesan cheese—The chicken parmesan tastes better after a little is added on top.
Is marinara sauce keto friendly?
Most store bought marinara sauces have added sugar in them and aren’t suitable for a keto diet. There are several grocery store brands, like Prego no added sugar and Yo Mamma’s food that don’t have excess sugar in them.
However, do as we did and use a keto spaghetti sauce instead. Not only does it taste incredible but it has no artificial sweeteners in it!.
Lower Calorie, Lower Carb Chicken Parm that still tastes good.
FAQ
How many carbohydrates are in chicken parmesan?
There are 361 calories, 10 grams of fat (3 grams of saturated fat, no trans fat), 485 mg of sodium, 26 g of sugar, and no salt in a serving of chicken, cheese, and sauce.
Can I eat chicken parmesan on keto?
No one can deny a good chicken Parmesan. If you’re on the keto diet, you don’t have to skip out on this classic Italian dinner either. Feb 25, 2025.
How many carbs are in chicken parm without pasta?
| Amount Per Serving | ||
|---|---|---|
| Total Fat 32g | 41% | |
| Total Carbohydrate 33g | 12% | |
| Sugars 8g | 0% | |
| Dietary Fiber 3g | 10% |
How many carbs are in chicken parmesan at Olive Garden?
| Fat | 52 g |
|---|---|
| Carbs | 86 g |
| Fiber | 7 g |
| Protein | 63 g |
How many calories are in chicken parmesan?
It has 254 calories for a half breast of Chicken Parmesan with sauce and cheese, and 340 calories for a meal of Traditional Classics. Olive Garden Chicken Parmigianas have between 760-1060 calories depending on the choice of option. The Grilled Chicken Parmigiana has the fewest calories at 760 calories, while the Fried Chicken has 350 calories.
How many calories in a 1/2 breast with sauce & cheese of chicken parmesan?
There are 254 calories in a 1/2 breast with sauce and cheese of Chicken Parmesan. Calorie breakdown: 44% fat, 19% carbs, 36% protein. There are 254 calories in a 1/2 breast with sauce and cheese of Chicken Parmesan. Get full nutrition facts and other common serving sizes of Chicken Parmesan including 1 oz and 100 g.
How many calories are in chicken parmigiana?
On average, a standard serving of chicken parmigiana, weighing about 8 ounces, yields around 500-700 calories. Specific calorie counts also show that a half-breast piece with sauce and cheese holds about 567 calories. Meanwhile, a pub-sized chicken parma (450g chicken) is estimated at 1600 calories when accompanied by salad and chips.
Is chicken parmesan low carb?
But our chicken parmesan is definitely low carb because it’s coated in almond flour and not breadcrumbs. To give you an idea of the difference: 1 cup of almond flour has about 8 grams Net Carbs per cup compared to 1 cup of regular bread crumbs which has anywhere from 60-70 grams of Net Carbs per cup.
How many calories are in chicken parmesan without pasta?
For every 301 grams of chicken parmesan that is served without pasta, there are about 614 calories, 32 grams of protein, 21 grams of carbs, and 47 grams of fat.
How many calories are in a chicken Parma?
Meanwhile, a pub-sized chicken parma (450g chicken) is estimated at 1600 calories when accompanied by salad and chips. The detailed breakdown of typical ingredients indicates that one serving can include approximately 361 calories (10g fat, 32g protein), and additional pasta can heighten the calorie count significantly.