Enjoy a delicious and healthy twist on the classic Chicken Parmesan with this keto-friendly recipe. Utilizing almond flour and Parmesan cheese for the crust, this dish offers a crispy, flavorful experience without the extra carbs.

FULL RECIPE:

Ingredients

• 1 lb frozen chicken tenders
• 1/4 cup fine almond flour
• 1/4 cup grated Parmesan cheese (plus 2 tablespoons for topping)
• 1 tablespoon Italian seasoning
• 2 large eggs
• 1/2 cup sugar-free marinara sauce
• 1 package Shirataki noodles (optional)
• Salt and pepper to taste

Directions

1. Whisk the eggs in a large bowl.
2. In a separate bowl, combine almond flour, 1/4 cup Parmesan cheese, and Italian seasoning.
3. Dip each frozen chicken tender into the egg mixture, then coat with the almond flour mixture.
4. Place the coated chicken tenders in the air fryer basket.
5. Air fry at 400°F (200°C) for 8 minutes.
6. Carefully flip the tenders, top with half of the marinara sauce and remaining Parmesan cheese.
7. Return to the air fryer and cook for an additional 2 minutes.
8. Meanwhile, rinse the Shirataki noodles in hot water or prepare your chosen side dish.
9. Serve the chicken over the noodles, topping with the remaining marinara sauce.

Nutrition Facts 

• Calories: 358 kcal
• Carbohydrates: 5 g
• Protein: 40 g
• Fat: 17 g
• Saturated Fat: 5 g
• Cholesterol: 47 mg
• Sodium: 715 mg
• Fiber: 1 g
• Sugar: 2 g

Why This Recipe is Perfect for a Keto Diet

One of the biggest challenges when following a keto diet is finding meals that are both satisfying and low in carbohydrates. Many traditional comfort foods, including chicken parmesan, rely heavily on high-carb ingredients like breadcrumbs and pasta. This keto-friendly version of chicken parmesan swaps out the breadcrumbs for almond flour and Parmesan cheese, significantly reducing the carb content while still maintaining that classic crispy texture. Additionally, using sugar-free marinara sauce prevents unnecessary sugar intake, keeping the dish completely keto-compliant. Not only is this dish low in carbs, but it is also packed with high-quality protein and healthy fats. The combination of protein from the chicken and healthy fats from the cheese and almond flour helps keep you full longer, making it an excellent choice for those trying to stay on track with their keto lifestyle. The use of the air fryer also allows for a much healthier cooking method compared to traditional frying, reducing excess oil while still providing the perfect level of crispiness.

The Benefits of Using an Air Fryer

Air fryers have become increasingly popular due to their ability to create crispy, delicious meals with minimal oil. When making keto chicken parmesan, the air fryer helps achieve a perfectly crisp coating without needing to deep-fry the chicken in unhealthy oils. This not only reduces the calorie count but also makes for a cleaner and easier cooking process. Unlike pan-frying, which can sometimes leave the chicken soggy, the hot circulating air in an air fryer ensures even cooking and a consistently crunchy texture. Another benefit of using an air fryer is the reduced cooking time. Compared to traditional oven baking, which can take up to 30 minutes, an air fryer can cook chicken parmesan in as little as 10 minutes. This makes it an excellent option for busy individuals who want a nutritious and flavorful meal without spending hours in the kitchen. Additionally, air fryers are incredibly easy to clean, making post-dinner cleanup quick and hassle-free.

Serving Suggestions and Side Dishes

While traditional chicken parmesan is typically served over pasta, this keto version pairs well with low-carb alternatives. One of the best options is Shirataki noodles, which are made from konjac root and contain almost no carbs or calories. These noodles have a neutral taste and absorb the flavors of the dish, making them an excellent substitute for traditional pasta. Another great option is zucchini noodles, often referred to as “zoodles.” These can be quickly sautéed in olive oil and garlic for a delicious and nutritious side. Spaghetti squash is another fantastic low-carb alternative that provides a slightly sweet and nutty flavor, complementing the rich and savory chicken parmesan. For those who prefer a heartier side dish, roasted vegetables such as asparagus, broccoli, or cauliflower make excellent choices. The roasted flavor pairs beautifully with the crispy chicken and marinara sauce, adding a nutritious boost to the meal. A simple Caesar salad with a homemade keto-friendly dressing is also a refreshing addition to this dish.

Ways to Customize the Recipe

One of the best things about this keto air fryer chicken parmesan recipe is how versatile it is. If you prefer a spicier version, adding a dash of red pepper flakes to the marinara sauce or the breading mixture can give it an extra kick. Some people also enjoy adding a layer of mozzarella cheese on top for an extra cheesy, gooey texture. If you’re a fan of herbs, fresh basil or parsley can be sprinkled on top for added freshness and flavor. For those who want to incorporate different flavors into the dish, swapping the Italian seasoning for a mix of smoked paprika and garlic powder can create a smoky, garlicky crust. Another way to customize this recipe is by using different types of protein. While chicken is the most common option, this method works well with pork chops or even eggplant for a vegetarian-friendly version.

Storing and Reheating Instructions

If you have leftovers, storing and reheating this dish properly is essential to maintaining its crispy texture. Once cooled, store the chicken parmesan in an airtight container in the refrigerator for up to three days. To keep the chicken crispy when reheating, avoid using the microwave, as this can make the coating soggy. Instead, use the air fryer or an oven set to 350°F (175°C) and heat for about 5 minutes or until the chicken is warmed through. For those who want to meal prep, this recipe is an excellent option because the chicken can be breaded ahead of time and stored in the refrigerator for up to 24 hours before cooking. This makes it even easier to throw together a quick meal on a busy night. You can also freeze cooked chicken parmesan by wrapping each piece individually in plastic wrap and placing them in a freezer-safe bag. When ready to eat, simply reheat in the air fryer or oven for the best results.

Conclusion

Keto Air Fryer Chicken Parmesan is a fantastic dish that combines the rich flavors of classic Italian cuisine with a low-carb, high-protein approach. By using almond flour and Parmesan cheese instead of breadcrumbs, this recipe maintains a deliciously crispy texture while staying keto-friendly. The air fryer makes the cooking process quick, easy, and healthier by reducing the amount of oil needed. Whether you’re looking for a satisfying weeknight dinner or a dish that fits seamlessly into your keto meal plan, this recipe is an excellent choice.