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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!
MORE KETO & LOW ITALIAN RECIPES
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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.
INGREDIENTS NEEDED TO MAKE KETO SHEET PAN CHICKEN PARMESAN
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
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.
Stir together the pork rind crumbs, Italian seasoning, paprika, pepper, and salt in a large 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 panko 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.
FAQS ABOUT KETO SHEET PAN 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.
Leftovers can be stored in the refrigerator, covered, for up to 5 days.
Either reheat in the oven or the air fryer. You can of course microwave it, but the chicken coating will probably become soggy.
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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
Equipment
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
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
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