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    Home > Recipes > Easy recipes

    Keto Sheet Pan Chicken Parmesan

    January 19, 2022 by bobbiskozykitchen Leave a Comment

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    This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. Doing so allows me to create more unique content and recipes for you.

    This recipe for Keto Sheet Pan Chicken Parmesan is not only delicious, but it is also easy to make with very little cleanup. Crispy chicken topped with marinara sauce and cheese, all baked to perfection, no one will be able to tell it is low carb and gluten-free!

     
    Looking for more low carb and keto Italian recipe ideas? Give this The Best Keto Lasagna or Italian Beef Bake a try!
     
    Closeup of a serving of Keto Sheet Pan Chicken Parmesan on a spatula.
     
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    MORE KETO & LOW ITALIAN RECIPES

    Keto Homemade Italian Sausage | The Best Homemade Italian Seasoning

     

    Chicken Parmesan is a staple dish in most Italian restaurants in the US, and for good reason, it is flippin' delicious! However, it is loaded with carbs from the breadcrumb coating to hidden sugars in the sauce.

    So, many of us living la vida low carb, just take it off the list of foods we can enjoy. Which is sad, and unnecessary.

    With just a few tweaks, Chicken Parm can be back on the menu and enjoyed by the entire family.

    The first thing I did was replace those high-carb breadcrumbs with ground pork rinds.

    1 1/2 cup of traditional breadcrumbs contains over 120 carbs.

    Compare that to 1 1/2 cup pork rinds which have zero carbs! *insert happy foodie dance*

    Then we move on to the sauce.

    Traditional marinara sauces can be loaded with sugar, which equals carbs.

    For this recipe, I used a jar of Rao's marinara to make it easy. Rao's is the best store-bought marinara sauce, in my opinion, for not only taste but carbs as well. My kids are not low carb but they both prefer this sauce to any other sauce you can find at the store.

     
    Also, traditional chicken parmesan can be wickedly labor-intense. Between the breading and then pan frying it can take quite some time, and make quite the mess! 
     
    I opted to bake them on a sheet pan and the results are less work/delicious food.
     
    That is a win/win in my book!
     
     
    Overhead photo of the ingredients needed to make Keto Sheet Pan Chicken Parmesan on a white marble background.

    INGREDIENTS NEEDED TO MAKE KETO SHEET PAN CHICKEN PARMESAN

    Detailed measurements and instructions can be found on the printable recipe card at the bottom of the page.
     

    INGREDIENTS 

    • Olive oil cooking spray
    • Pork rinds
    • Italian seasoning
    • Paprika
    • Pepper
    • Salt
    • Eggs
    • Chicken breasts or cutlets
    • Rao's marinara sauce
    • Mozzarella cheese
    • Parmesan cheese
    • Fresh parsley 
     
    Six overhead photos of the process of making Keto Sheet Pan Chicken Parmesan.

    HOW TO MAKE KETO SHEET PAN CHICKEN PARMESAN

    STEP 1

    Preheat the oven to 400 F with a rack in the upper third. Generously mist a sheet pan with cooking spray.

    STEP 2
    Stir together the pork rind crumbs, Italian seasoning, paprika, pepper, and salt in a large bowl to combine.
     
    STEP 3
    In another shallow bowl, whisk together the eggs.
     
    STEP 4
    Dip each chicken cutlet in the eggs, and then in the pork rind mixture, patting to coat thoroughly on both sides.
     
    STEP 5
    Place the chicken cutlets on the prepared pan. Mist the chicken with cooking spray to lightly coat.
     
    STEP 6
    Bake the chicken until the panko has browned and the cutlets are almost entirely cooked through - about 15 minutes.
     
    STEP 7
    Remove the pan from the oven. Top each chicken cutlet with 1/2 cup marinara sauce, 2 slices of mozzarella cheese, and 1 tablespoon of the Parmesan cheese, and return to the oven. Bake until the cheese is melted - about 10 minutes.
     
    STEP 8
    Top with fresh chopped parsley.
     
    Keto Sheet Pan Chicken Parmesan in a white baking dish with a serving on a white plate in the background.
     

    FAQS ABOUT KETO SHEET PAN CHICKEN PARMESAN

    Can I use the air fryer to make my Keto Chicken Parmesan? 

    Yes, you can totally air fry your chicken!

    • Preheat your air fryer to 400 F 
    • Spray the chicken with olive oil spray.
    • Place two chicken breasts in the air fryer basket in a single layer (for smaller air fryers. I have a Ninja Foodi so all of them will usually fit). Cook for 7 minutes.
    • Flip the chicken over and top with marinara sauce and cheeses. Air fry for a further 3-4 minutes or until the chicken reaches an internal temperature of 158 to 160 F, and the cheese has melted.
    • Set aside and repeat with remaining chicken breasts if necessary. 
    How should I store the leftover Keto Chicken Parmesan?

    Leftovers can be stored in the refrigerator, covered, for up to 5 days. 

    To freeze the leftovers: Place individual portions of the chicken parmesan in a shallow covered container and store it in the freezer for up to 6 months.
     
    How should I reheat my leftover Keto Chicken Parmesan?
    Either reheat in the oven or the air fryer. You can of course microwave it, but the chicken coating will probably become soggy.   
     
     
    Overhead photo of a single serving of Keto Sheet Pan Chicken Parmesan on spatula above a baking dish.
     

    Last thoughts about Hasselback Zucchini

    A few years back I was super addicted to sheet pan recipes. Then I went low carb, and Covid hit, and I wasn't really as focused as I had been on trying to make one-pan/one-pot meals.
     
    Bot over the last year more and more of my readers have been asking for recipes that use one method, either a slow cooker, Instant Pot, Skillet, Sheet pan, etc. so I am back on the job.
     
    This Keto Sheet Pan Chicken Parmesan was an update on an old recipe that everyone loved and I have to say it really has me excited to create more one-pan meals!
     
    What are some of the recipes you would like to see as a one-pan or one-pot meal? I am ready to get busy for y'all!
     
    Closeup of a single serving of Keto Sheet Pan Chicken Parmesan on a white plate with a bite on a fork to show the inside of the chicken.
     

    MORE KETO AND LOW CARB ONE-PAN/ONE-POT MEALS

    • Easy Creamy Slow Cooker Green Chile Chicken Tacos
    • Low Carb Sheet Pan Teriyaki Chicken and Vegetables
    • Sheet Pan Steak Fajitas
    • Easy Jalapeno Popper Sheet Pan Pizza
    • Keto Sheet Pan Pancakes
    • Sheet Pan Lemon Garlic Parmesan Shrimp and Asparagus
     
    Keto sheet pan chicken parmesan on a spatula over a metal baking sheet.

    Keto Sheet Pan Chicken Parmesan

    This recipe for Keto Sheet Pan Chicken Parmesan is not only delicious, but it is also easy to make with very little cleanup. Crispy chicken topped with marinara sauce and cheese, all baked to perfection, no one will be able to tell it is low carb and gluten-free!
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    Prep Time 10 minutes mins
    Cook Time 25 minutes mins
    Course Main Course
    Cuisine American, Italian
    Servings 4
    Calories 484 kcal

    Equipment

    • 1 Baking sheet
    • 1 Measuring cups and spoons set
    • 2 shallow bowl

    Ingredients
      

    • Olive oil cooking spray
    • 1 1/2 cups pork rind crumbs (you can use your food processor to grind the pork rinds)
    • 4 teaspoons Italian seasoning
    • 1 teaspoon paprika
    • 1/2 teaspoon cracked black pepper
    • 1 teaspoon pink salt
    • 2 large eggs
    • 4 boneless, skinless chicken breasts or cutlets, each about ½ inch thick (can cut 2 large chicken breasts in half to make 4 cutlets)
    • 2 cups Rao's marinara sauce
    • 8 slices whole milk mozzarella cheese
    • 1/4 cup Parmesan cheese grated
    • Fresh parsley, chopped for garnish
    Get Recipe Ingredients

    Instructions
     

    • Preheat the oven to 400 F with a rack in the upper third. Generously mist a sheet pan with cooking spray.
    • Stir together the pork rind crumbs, Italian seasoning, paprika, pepper, and salt in a shallow bowl to combine.
    • In another shallow bowl, whisk together the eggs.
    • Dip each chicken cutlet in the eggs, and then in the pork rind mixture, patting to coat thoroughly on both sides.
    • Place the chicken cutlets on the prepared pan. Mist the chicken with cooking spray to lightly coat.
    • Bake the chicken until the pork rind mixture has browned and the cutlets are almost entirely cooked through - about 15 minutes.
    • Remove the pan from the oven. Top each chicken cutlet with 1/2 cup marinara sauce, 2 slices of mozzarella cheese, and 1 tablespoon of the Parmesan cheese, and return to the oven. Bake until the cheese is melted - about 10 minutes.
    • Top with fresh chopped parsley.

    Disclaimer

    Most of my recipes are low-carb (or keto) and gluten-free, but some are not. Please verify that a recipe fits your needs before using it. Recommended and linked products are not guaranteed to be gluten-free. Recipes may contain errors, so please use your common sense when following them. Nutritional information is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs will not be included as it has a glycemic index of 0 (meaning it does not spike blood sugar) and it’s not metabolized. Net carbs are the total carbs minus fiber.

    Nutrition

    Calories: 484kcalCarbohydrates: 8gProtein: 47gFat: 29gSaturated Fat: 11gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gTrans Fat: 0.01gCholesterol: 131mgSodium: 1479mgPotassium: 507mgFiber: 1gSugar: 1gVitamin A: 753IUVitamin C: 1mgCalcium: 404mgIron: 2mg
    Keyword american, chicken, easy recipes, gluten-free, grain-free, Keto, keto recipes, Low Carb, sheet pan, Sugar-Free
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