The first time I made this Keto Garlic Parmesan Chicken, I served it to guests who didn’t know it was low-carb until halfway through dinner.
It crisps like a classic breaded cutlet, but it stays tender and juicy inside.
It’s fast, pantry-friendly, and one of my go-to weeknight recipes when I want comfort without the carbs.
This version leans on nutty parmesan and almond flour for a golden crust that behaves like traditional breadcrumbs.
You can double it for meal prep and the leftovers still reheat beautifully.
If you love garlic and crisp chicken, this one hits the spot every time.
Why You’ll Love This Recipe
- Low-carb and keto-friendly without sacrificing crunch.
- Uses simple pantry staples you probably already have.
- Quick to prep and bakes hands-off in the oven.
- Great for meal prep, weeknights, or a simple dinner party main.
The texture here is the real win: the parmesan melts and browns into a savory, slightly crisp crust while the almond flour fills the gaps to create a crackly exterior.
Inside, the breasts stay moist because the egg wash creates a barrier that keeps juices from escaping.
Flavor-wise this is all about garlic and umami from the parmesan, with Italian seasoning tying everything together into a familiar, comforting profile.
“Made this on a busy Tuesday and everyone asked for seconds — crispy, flavorful, and perfectly keto. A new family favorite!” — Jenna R., reader
Key Ingredients
Parmesan cheese (1 cup grated)
Parmesan is the backbone of the coating. It browns better than most cheeses and gives a salty, nutty flavor that mimics breadcrumb richness.
For best results use freshly grated Parmigiano-Reggiano or a high-quality pre-grated brand that lists only cheese and enzymes — avoid blends with anti-caking starches when crispness matters.
Almond flour (1/2 cup)
Almond flour adds bulk and a crunchy texture while keeping the dish low-carb.
Blanched almond flour (finely ground) creates a smoother crust; if you only have almond meal the crust will be heartier and a touch more rustic.
Chicken breasts (4)
Choose even-sized breasts or thin and pound them lightly so they cook uniformly.
Thicker breasts take longer and risk drying out; if yours are very large consider halving horizontally for more consistent results.
Fresh garlic (3 cloves, minced)
Fresh garlic brightens the whole dish and infuses the coating with immediate garlicky punch.
If you must, use a high-quality jarred minced garlic, but fresh will always give a cleaner, sharper flavor.
Full ingredient list:
- 4 chicken breasts
- 1 cup grated parmesan cheese
- 1/2 cup almond flour
- 3 cloves garlic, minced
- 1 teaspoon garlic powder
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
- 2 eggs, beaten
- Olive oil or cooking spray
Step-by-Step Instructions
Step 1: Prep the oven and sheet
Preheat your oven to 400°F (200°C).
Line a baking sheet with foil or parchment and lightly grease it with olive oil or cooking spray.
This prevents sticking and helps the underside brown.
Pro Tip: Use a wire rack set over the baking sheet if you want air to circulate under the chicken for even crisping.
You’ll know it’s ready when the oven is fully heated and the pan feels hot to the touch for a quick sizzle when the chicken hits it.
Step 2: Mix the coating
In a medium bowl combine the parmesan, almond flour, minced garlic, garlic powder, Italian seasoning, salt, and pepper.
Whisk until evenly distributed and the garlic is well distributed through the dry mix.
Pro Tip: Taste a tiny pinch of the dry mix to check seasoning — it should be noticeably seasoned because the coating is where most of the flavor lives.
You’ll know it’s well mixed when the parmesan is broken up and there are no big lumps of almond flour.
Step 3: Egg wash and coat
Beat the two eggs in a separate shallow dish.
Dip each chicken breast into the eggs, letting excess drip off, then press into the parmesan-almond mixture until well coated on all sides.
Pro Tip: Use two shallow dishes and do this on a rimmed tray to catch crumbs.
You’ll know the chicken is well coated when the crust adheres firmly and you can see a thick, even layer.
Step 4: Arrange and oil
Place the coated breasts on the prepared baking sheet, leaving space between each piece.
Lightly spray or brush the tops with olive oil to encourage browning and a golden finish.
Pro Tip: Don’t overcrowd the pan — the steam from crowded pieces softens the crust.
You’ll know it’s spaced correctly when you can comfortably fit a spatula between the breasts without touching.
Step 5: Bake and rest
Bake in the preheated oven for 25–30 minutes until the chicken is cooked through and the crust is golden brown.
Let the breasts rest for 5 minutes before serving to let the juices redistribute.
Pro Tip: Use an instant-read thermometer: done at 165°F (74°C) in the thickest part.
You’ll know it’s ready when the crust is golden and the thermometer reads safe internal temperature.
Expert Tips for Success
- Temperature control matters: Preheat your oven fully to 400°F (200°C). A hot oven ensures immediate browning. If the oven is too cool the coating will absorb juices and turn soggy instead of crisp.
- Even thickness equals even cooking: If your breasts are uneven, place them between plastic wrap and gently pound to about 3/4–1 inch thickness. This prevents overcooking thin edges while waiting for the center to reach temperature.
- Use fine almond flour for a smoother crust: Coarser almond meal can cause the coating to fall off. Blanched almond flour binds better with parmesan and creates a more cohesive crust.
- Dry the chicken first: Pat breasts dry with paper towels before dipping into the egg. Excess moisture prevents adhesion and can make the crust loose.
- Fresh parmesan vs pre-grated: Freshly grated parmesan melts and crisps better. Pre-grated cheeses often contain celluloses that inhibit browning. If you must use pre-grated, increase oven time by a few minutes and watch carefully.
- Light oiling is key: A quick spray or brush of oil helps the parmesan brown and develop color. Too much oil makes the crust greasy, too little leaves it pale. Aim for a light sheen.
- Rack vs direct pan: Baking on a wire rack over a sheet allows air circulation and yields a crispier bottom. Direct on parchment is easier to clean but slightly less crispy. Choose based on your priorities.
- Test internal temp: Rely on an instant-read thermometer rather than time alone. Breast sizes vary and a few extra minutes can mean the difference between juicy and dry.
- Make ahead: Coat the chicken and store on a tray in the fridge for up to 4 hours before baking. This brief rest firms the crust and improves adhesion.
- Re-crisping leftovers: Reheat in a 375°F oven or air fryer for 6–10 minutes rather than microwaving to avoid sogginess.
Storage & Freezing
Fridge: Cool cooked chicken to room temperature for no more than two hours.
Store in an airtight container for up to 4 days.
Place paper towel between layers to absorb excess moisture and keep the crust from softening.
Freezer: For longer storage, flash-freeze the baked breasts on a sheet until solid, then transfer to freezer bags or airtight containers.
They keep well for up to 3 months.
Label with date and slice the servings if you plan to reheat single portions.
Reheating: Thaw overnight in the fridge for best results.
To reheat and restore crispness, bake at 375°F for 8–12 minutes or use an air fryer at 350°F for 5–8 minutes.
Avoid microwaving unless you don’t care about texture; it will make the crust chewy.
Variations & Substitutions
- Add heat: Mix 1/4–1/2 teaspoon cayenne or smoked paprika into the coating for a spicy kick.
- Herb-forward: Swap Italian seasoning for a blend of fresh chopped rosemary and thyme folded into the dry mix for a fresher, more aromatic profile.
- Cheesy swap: If you want a milder cheese, mix half parmesan and half finely grated Pecorino Romano for a sharper salt profile.
- Dairy-free option: Replace parmesan with a mixture of crushed pork rinds and nutritional yeast for a keto, dairy-free crust. Adjust salt to taste.
Frequently Asked Questions
Q: Can I use chicken thighs instead of breasts?
A: Yes. Boneless, skinless thighs work well and are more forgiving because they contain more fat. Reduce baking time slightly and check internal temperature for doneness.
Q: Will the coating fall off during baking?
A: If the coating falls off, it’s usually because the chicken was wet or the egg wash was insufficient. Pat the chicken dry, press the crust firmly onto the meat, and let it sit on the tray for 5–10 minutes before baking to help adhesion.
Q: Is almond flour interchangeable with coconut flour?
A: Not directly. Coconut flour is much more absorbent and will create a very different texture. If you substitute coconut flour, use a much smaller amount and consider adding an extra egg to bind.
Q: Can I air fry this recipe?
A: Absolutely. Air fry at 380°F for about 12–15 minutes, flipping halfway, until golden and cooked through. Watch closely as air fryers vary.
Q: How do I avoid a soggy bottom?
A: Use a wire rack over your baking sheet, preheat the pan slightly, and avoid overcrowding. These steps allow steam to escape from underneath and keep the crust crisp.
Final Thoughts
This Keto Garlic Parmesan Chicken is one of those easy, reliable recipes that impresses without drama.
It strikes a pleasing balance between crunch and tenderness and fits well into weekly meal plans.
Please leave a star rating in the recipe card below if you try it, and pin this to your Pinterest boards so you can find it again.
Conclusion
For a similar take on garlic-parmesan chicken with clear step-by-step notes, see this version at Garlic Parmesan Chicken · Easy Family Recipes.
If you want a creamier skillet-style variation to compare techniques, check out Creamy Garlic Parmesan Chicken | That Low Carb Life.
And for another keto-focused approach with alternative tips, visit Creamy Garlic Parmesan Chicken | The Best Keto Recipes.
Keto Garlic Parmesan Chicken
Ingredients
Chicken and Coating
- 4 pieces chicken breasts Choose even-sized breasts or pound them lightly for uniform cooking.
- 1 cup grated parmesan cheese Use freshly grated Parmigiano-Reggiano for best results.
- 1/2 cup almond flour Finely ground almond flour creates a smoother crust.
- 3 cloves garlic, minced Fresh garlic infuses the coating with flavor.
- 1 teaspoon garlic powder
- 1 teaspoon Italian seasoning
- to taste Salt
- to taste Pepper
- 2 pieces eggs, beaten Used for the egg wash.
- as needed Olive oil or cooking spray For greasing the baking sheet.
Instructions
Preparation
- Preheat your oven to 400°F (200°C) and line a baking sheet with foil or parchment. Lightly grease it with olive oil or cooking spray.
- In a medium bowl, combine the grated parmesan, almond flour, minced garlic, garlic powder, Italian seasoning, salt, and pepper. Whisk until evenly mixed.
- In a separate dish, beat the two eggs. Dip each chicken breast into the eggs, letting excess drip off, then press into the parmesan-almond mixture until well coated.
- Place the coated chicken breasts on the prepared baking sheet, leaving space between each piece. Lightly spray or brush the tops with olive oil.
Cooking
- Bake in the preheated oven for 25–30 minutes until the chicken is cooked through and golden brown, resting for 5 minutes before serving.
