Best Gluten-Free Low Carb Chicken Parmesan Recipe
Make restaurant-quality chicken parmesan at home with this Gluten-Free Low Carb Chicken Parmesan Recipe. Almond and tapioca flour, parmesan cheese, and Italian seasonings create a flavorful, crispy breading. Pan-seared to golden perfection, topped with mozzarella, and finished in the oven, it’s served with marinara sauce.
This Gluten-Free Low Carb Chicken Parmesan Recipe brings the flavors of restaurant-quality Italian cooking right into your kitchen. The crispy breading, made from a blend of almond and tapioca flour, parmesan cheese, and Italian seasonings, delivers incredible flavor and texture. After a quick pan-sear on the stovetop, the chicken turns golden brown and perfectly juicy. What makes this recipe stand out is the combination of crispy breading with tender chicken, achieved with a simple egg wash for a crisp exterior. Once topped with melty mozzarella cheese and lightly browned in the oven, it’s ready to be served with your favorite marinara sauce.
This is a dish you’ll feel proud to serve—impressive in flavor and presentation, but simple enough to make any night of the week. You’ll love how easy it is to recreate this Italian classic, minus the gluten and carbs, for a meal that tastes like it came straight from an Italian restaurant.
Why You’ll Love This Low Carb Chicken Parmesan Recipe
- Crispy and Tender: Almond and tapioca flour create a crispy coating while the chicken stays juicy inside.
- Restaurant-Quality Flavor: Italian seasonings and parmesan add rich flavor to the crispy breading.
- Quick and Easy: A pan-sear and oven finish make this dish both simple and delicious.
- Gluten-Free and Low Carb: Perfect for those looking for a lighter take on a classic Italian dish.
Ingredient Substitutions
Here is everything you need to make the best-tasting gluten free low carb chicken parmesan recipe:
Tapioca Flour: For a keto-friendly option, replace tapioca flour with coconut flour. Substitute with arrowroot flour or potato starch for a similar texture. You can also use cornstarch if gluten-free status is not a concern.*
Almond Flour: Replace with hazelnut flour or sunflower seed flour for a different nutty flavor. Try coconut flour, but use a smaller amount as it absorbs more liquid.*
Parmesan Cheese: Use nutritional yeast for a dairy-free option with a cheesy flavor. Grated Pecorino Romano can also work as an alternative.*
Italian Seasoning: Create your own blend with dried basil, oregano, thyme, and rosemary in equal parts. Replace with dried herbs like marjoram, savory, or even herbs de Provence.
Garlic Powder: Swap with garlic granules or garlic salt (adjust salt in the recipe accordingly).
Paprika: Substitute with smoked paprika for a deeper, smokier flavor. Try chili powder if you’re looking for a bit of heat.
Mozzarella Cheese: Use provolone, monterey jack, or fontina cheese for a different melty and creamy texture. Dairy-free options include vegan mozzarella or a mixture of vegan cheddar and mozzarella.
Marinara Sauce: Make your own homemade marinara sauce using crushed tomatoes, garlic, onion, and herbs. Use a low-carb, sugar-free marinara sauce if you’re looking to reduce carbs further.
Remember to adjust quantities and flavors based on your preferences and any dietary restrictions you have. Enjoy your gluten-free low-carb chicken Parmesan with these ingredient substitutions!
*I have not tested these substitutions and can not endorse the result.
How to Make My Gluten-Free Chicken Parmesan Recipe
Step 1. Prep the chicken
Place a boneless skinless chicken breast in a plastic bag and pound with a meat tenderizer or rolling pin until it is an even 1/2″ thickness throughout.
Add tapioca flour to dish #1. Whisk eggs in dish #2. Add almond flour, parmesan cheese, Italian seasoning, garlic powder, paprika, salt, and pepper to dish #3.
Dip each chicken breast in the tapioca flour and shake off any excess flour. Then dip in the egg mixture. Allow excess egg to run off the chicken before setting it in the seasoning. Then generously coat the chicken in the seasoning.
Tear off a piece of parchment paper twice the size of a baking sheet and fold the paper in half. Open the parchment paper so half of the paper is on the sheet. Place your coated chicken breasts on the inside half of the parchment paper.
Fold the open half of the parchment paper down over the chicken breasts and gently roll with a rolling pin. This will help adhere the coating to the chicken.
Step 2. Cook the chicken
Bring a frying pan to medium/high heat and add 2-3 tablespoons of light olive oil. Tilt the pan to spread the oil throughout the pan. Lay the chicken inside the pan and cook undisturbed for 3-4 minutes or until the underneath turns golden brown. After about 2 minutes, drop in several pats of butter around the chicken for added flavor.
Flip the chicken breasts over and continue to cook for additional 3-4 minutes. Begin checking the internal temperature with a meat thermometer. Remove from heat as soon as the internal temperature reaches 165°F. This will ensure your chicken is juicy on the inside and not overcooked. Close your parchment paper on your baking sheet and place your cooked chicken on top.
Spread several spoonfuls of your favorite marinara sauce over your chicken breasts. Do not spread the sauce all the way to the edges of the chicken. This will keep them from getting soggy.
Thinly slice your mozzarella cheese and place on top of the marinara sauce.
Set your oven to broil on low and place the tray of chicken on the middle rack. Watch it carefully and allow it to broil for 2-3 minutes until the top of the cheese starts to toast lightly. Do not broil on high or the parchment paper, and chicken can quickly burn.
Note: Parchment paper tolerates temperatures up to 425°F. If your oven runs hot, even on the low broil setting, replace the parchment paper with aluminum foil under your chicken. Parchment paper does fine in my oven when set to Low Broil. Keep your oven light turned on and watch it while it broils. If the paper appears to start burning, remove the pan immediately.
Step 3. Make the Zucchini Zoodles
You can serve your chicken parmesan over your noodles or pasta of choice. Zucchini zoodles are my favorite and a great low-carb option.
Use a spiralizer to cut your zucchini noodles. This is my favorite electric spiralizer which makes quick work of it. Place your zoodles on a plate, sprinkle with a dash of salt, and microwave for 1 minutes. Pat off any excess moisture with a paper towel.
Step 4. Assemble Your Chicken Parmesan
If your chicken breasts are very large, you can cut them in half for individual portions. Layer your zoodles, chicken breast, marinara sauce, shredded parmesan cheese, and fresh-cut basil. Enjoy!
What Makes This Chicken Parmesan Recipe Low Carb?
To create a lower-carb version of Chicken Parmesan, certain ingredient swaps are made to reduce the overall carbohydrate content. Here are the key modifications:
- Breadcrumbs or Flour Coating: Instead of traditional breadcrumbs or all-purpose flour, this recipe uses almond flour, coconut flour, or a combination of grated parmesan cheese and crushed pork rinds to achieve a crispy coating.
- Marinara Sauce: Opt for a marinara sauce without added sugars or make your own using crushed tomatoes. Many store-bought sauces can contain added sugars, so choosing one without them is a simple way to reduce carbs.
- Sugar: Avoid adding sugar to the marinara sauce. If you prefer a hint of sweetness, you can use natural sweeteners like erythritol or stevia.
- Pasta Alternatives: While Chicken Parmesan is often served with pasta, this recipe suggests serving it with alternatives like zucchini noodles (zoodles), spaghetti squash, or shirataki noodles for a lower-carb option.
- Portion Sizes: Being mindful of portion sizes can help you enjoy the dish while keeping the overall carbohydrate content in check.
By incorporating these ingredient swaps and adjustments, you can enjoy a variation of Chicken Parmesan that aligns with lower-carb preferences, while still retaining the delicious flavors of the classic dish.carb version of chicken Parmesan that’s just as flavorful as the traditional dish.
Healthy Parmesan Chicken Recipe Notes
Chicken Prep: Pound the chicken breasts to an even thickness before breading. This ensures even cooking and tender results. You can place the chicken between plastic wrap or in a zip-top bag to avoid mess. Use a sharp knife to cut into the cooked chicken to check if it’s fully cooked. The internal temperature should read 165°F (74°C)
Flour Alternatives: If you’re avoiding tapioca flour, opt for arrowroot flour, potato starch, or cornstarch as a coating for the chicken. The choice will impact the texture and crispiness of the breading.
Parmesan Substitutions: Experiment with nutritional yeast for a dairy-free version. Grated Pecorino Romano can also be a flavorful alternative to traditional Parmesan.
Cheese Choices: While mozzarella is classic, feel free to use provolone or fontina for a distinct twist. If you’re dairy-free, explore options like vegan mozzarella or a blend of vegan cheddar and mozzarella.
Carb-Conscious Marinara: Look for low-carb, sugar-free marinara sauce options to align with your dietary goals.
Delicious Serving Suggestions
- With marinara sauce: Serve the chicken parmesan topped with your favorite marinara sauce for a classic pairing.
- Over zucchini noodles: For a low-carb side, pair with spiralized zucchini noodles or spaghetti squash.
- With a side salad: Add a fresh Italian salad with tomatoes, cucumbers, and olive oil for a light complement.
- On a gluten-free roll: Turn this into a chicken parmesan sandwich by placing it on a gluten-free bun or roll.
Do you love Italian-inspired food? Check out more of my easy and nutritious Italian-inspired recipes:
Best Gluten Free Low Carb Chicken Parmesan Recipe
Ingredients
- 2 boneless skinless chicken breasts 2-4 chicken breasts
- 1/2 cup tapioca flour or all-purpose flour
- 3 eggs
- 3/4 cup almond flour or bread crumbs
- 3/4 cup shredded parmesan cheese
- 1 tablespoon Italian seasoning
- 2 teaspoons garlic powder
- 2 teaspoons paprika
- 2 teaspoons salt
- 1/2 teaspoon black pepper
- 4 oz sliced or shredded mozzarella cheese
Instructions
- Place a boneless skinless chicken breast in a plastic bag and pound with a meat tenderizer or rolling pin until it is an even 1/2″ thickness throughout.
- Add tapioca flour to dish #1. Whisk eggs in dish #2. Add almond flour, parmesan cheese, Italian seasoning, garlic powder, paprika, salt, and pepper to dish #3.
- Dip each chicken breast in the tapioca flour and shake off any excess flour. Then dip in the egg mixture. Allow excess egg to run off the chicken before setting it in the seasoning. Then generously coat the chicken in the seasoning.
- Tear off a piece of parchment paper twice the size of a baking sheet and fold the paper in half. Open the parchment paper so half of the paper is on the sheet. Place your coated chicken breasts on the inside half of the parchment paper.
- Fold the open half of the parchment paper down over the chicken breasts and gently roll with a rolling pin. This will help adhere the coating to the chicken.
- Bring a frying pan to medium/high heat and add 2-3 tablespoons of light olive oil. Tilt the pan to spread the oil throughout the pan. Lay the chicken inside the pan and cook undisturbed for 3-4 minutes or until the underneath turns golden brown. After about 2 minutes, drop in several pats of butter around the chicken for added flavor.
- Flip the chicken breasts over and continue to cook for additional 3-4 minutes. Begin checking the internal temperature with a meat thermometer. Remove from heat as soon as the internal temperature reaches 165°F. This will ensure your chicken is juicy on the inside and not overcooked. Close your parchment paper on your baking sheet and place your cooked chicken on top.
- Spread several spoonfuls of your favorite marinara sauce over your chicken breasts. Do not spread the sauce all the way to the edges of the chicken. This will keep them from getting soggy.
- Thinly slice your mozzarella cheese and place on top of the marinara sauce.
- Set your oven to broil on low and place the tray of chicken on the middle rack. Watch it carefully and allow it to broil for 2-3 minutes until the top of the cheese starts to toast lightly. Do not broil on high or the parchment paper, and chicken can quickly burn.
- Note: Parchment paper tolerates temperatures up to 425°F. If your oven runs hot, even on the low broil setting, replace the parchment paper with aluminum foil under your chicken. Parchment paper does fine in my oven when set to Low Broil. Keep your oven light turned on and watch it while it broils. If the paper appears to start burning, remove the pan immediately.
- You can serve your chicken parmesan over your noodles or pasta of choice. Zucchini zoodles are my favorite and a great low-carb option.
- Use a spiralizer to cut your zucchini noodles. This is my favorite electric spiralizer which makes quick work of it. Place your zoodles on a plate, sprinkle with a dash of salt, and microwave for 1 minutes. Pat off any excess moisture with a paper towel.
- If your chicken breasts are very large, you can cut them in half for individual portions. Layer your zoodles, chicken breast, marinara sauce, shredded parmesan cheese, and fresh-cut basil. Enjoy!
