Keto Garlic Parmesan Chicken – High Protein, Low Carb, Maximum Flavor 🍗🧄🧀

If you’ve been looking for a keto dinner that’s easy, satisfying, and protein-packed, this Keto Garlic Parmesan Chicken will hit every craving. Think juicy chicken breasts coated in a golden garlic-parmesan crust, baked or air-fried to perfection — crispy on the outside, tender inside, and smothered in a creamy low-carb sauce that feels indulgent but fits your macros.

This recipe is the perfect combination of flavor and simplicity. It’s your answer to those nights when you want comfort food that still supports your fitness goals. Ready in under 30 minutes, it’s ideal for busy evenings, meal prep Sundays, or post-workout fuel. 💪

• ✔️ High in protein and low in carbs
• ✔️ Crispy parmesan crust without breadcrumbs
• ✔️ Simple ingredients, minimal prep
• ✔️ Perfect for meal prep or quick keto dinners
• ✔️ Naturally gluten-free and grain-free

Storytime: When I started eating low-carb, I missed creamy comfort dishes the most. So I re-created my favorite Italian chicken dinners — without flour, breadcrumbs, or guilt. The first bite of this garlic parmesan chicken made me realize something important: you don’t have to give up flavor to stay on track. You just have to cook smarter.

Ingredients

Ingredient	Amount
Chicken breasts (boneless, skinless)	2 large
Grated Parmesan cheese	1/2 cup
Garlic powder	1 1/2 tsp
Smoked paprika	1/2 tsp
Salt and pepper	to taste
Olive oil or avocado oil	2 tbsp
Heavy cream	1/2 cup
Fresh garlic (minced)	3 cloves
Shredded mozzarella or parmesan (for topping)	1/4 cup
Fresh parsley (optional, for garnish)	1 tbsp

Choosing the Best Ingredients

Chicken: Opt for boneless, skinless chicken breasts or thighs. Thighs are juicier and higher in fat (great for keto macros), while breasts are leaner and perfect for post-workout fuel.

Cheese: Use freshly grated Parmesan — it melts better and adds that irresistible umami flavor. Combine with mozzarella if you love a creamy melt.

Garlic: Freshly minced garlic makes all the difference for flavor and aroma. You can roast it slightly in oil for a deeper, sweeter note.

Pro Tips & Keto Swaps

• Use crushed pork rinds or almond flour if you want an even crispier crust.
• Substitute Greek yogurt for heavy cream to cut calories and add protein.
• Add spinach or kale to the sauce for extra micronutrients and fiber.
• For a dairy-light version, swap cream for coconut milk and use nutritional yeast instead of cheese.

For a complete meal, serve it with roasted sweet potatoes (for non-keto family members) or a side of garlic butter cauliflower mash for a perfect low-carb pairing.

Step-by-Step Instructions

1. Preheat & Prep: Preheat oven to 400°F (200°C) or air fryer to 375°F. Pat chicken dry with paper towels — this ensures a crisp crust.
2. Mix Seasoning: In a small bowl, combine Parmesan, garlic powder, paprika, salt, and pepper.
3. Coat Chicken: Brush each chicken breast lightly with olive oil and press into the Parmesan mixture to coat evenly on both sides.
4. Bake or Air Fry:
   • Oven: Place chicken on a parchment-lined tray, bake for 20–25 minutes, until internal temp hits 165°F (74°C).
   • Air Fryer: Cook for 18 minutes, flipping halfway for a golden crust.
5. Make the Sauce: In a skillet, sauté minced garlic in a teaspoon of oil until fragrant. Add heavy cream and simmer for 2–3 minutes. Stir in extra Parmesan and season to taste.
6. Combine: Pour the sauce over the chicken and top with a sprinkle of mozzarella. Broil for 2–3 minutes until bubbly and golden.

Texture & Crispy Tips

• Pat your chicken completely dry before coating — moisture kills crispiness.
• Always preheat your oven or air fryer for consistent browning.
• Use a wire rack on your baking tray to keep air circulating around the chicken.
• Let chicken rest for 5 minutes before slicing — this locks in juices.

Variations

• Spicy Kick: Add chili flakes or cayenne for a fiery garlic-parmesan fusion.
• Extra Creamy: Double the sauce and serve over zoodles or steamed broccoli.
• Meal Prep Friendly: Make ahead, refrigerate up to 4 days, and reheat in skillet for crisp edges.
• Veggie Boost: Add sautéed mushrooms, spinach, or zucchini to the sauce.

Storage & Reheating

Store leftovers in an airtight container for up to 4 days in the fridge. To reheat, place in the oven at 350°F for 10 minutes or air fryer for 5 minutes to re-crisp. Avoid microwaving — it softens the coating.

FAQ

• Is this recipe keto? Absolutely — it’s under 5g net carbs per serving.
• Can I make it dairy-free? Yes, use coconut cream and nutritional yeast instead of cheese.
• Can I freeze it? Yes! Freeze cooked portions for up to 2 months. Thaw overnight and reheat in air fryer.
• What sides go best? Try it with Mediterranean baked veggies or a simple green salad.

Conclusion

This Keto Garlic Parmesan Chicken proves that “healthy” and “hearty” can absolutely go hand in hand. It’s the kind of dish that makes meal prep exciting again — juicy, cheesy, and full of clean energy. Whether you’re tracking macros or just craving something comforting after a workout, this recipe will become a staple on your keto rotation.

For another low-carb dinner that’s big on flavor, check out Creamy Italian Sausage Gnocchi Soup — it’s cozy, filling, and surprisingly keto-friendly when made with cauliflower gnocchi. 🔥