Best Gluten Free Low Carb Chicken Parmesan Recipe

How to make my easy, restaurant-quality Gluten Free, Low Carb Chicken Parmesan Recipe with almond and tapioca flour, & mozzarella cheese. It’s crispy on the outside & juicy tender on the inside.

Easy Gluten Free Low Carb Chicken Parmesan Recipe w/ almond flour, mozzarella, parmesan, Italian seasonings, marinara sauce, zucchini zoodles, and fresh basil.

You can easily make restaurant-quality chicken parmesan in your kitchen with my Gluten Free Low Carb Chicken Parmesan Recipe. First, almond and tapioca flour, parmesan cheese and Italian seasonings add amazing flavor to the crispy breading on the chicken. Then, the chicken is quickly pan-seared to golden brown, juicy perfection on your stovetop! With a simple egg wash, it’s crispy on the outside and tender on the inside. 

Finally, Mozzarella cheese is melted and lightly browned on top after a few minutes in your oven. Then, it’s ready to be served with your favorite marinara sauce and sides. You will be so proud of yourself for cooking such an impressive dish that will taste like you’re dining at an Italian restaurant!

YouTube video

Why You’ll Love This Low Carb Chicken Parmesan Recipe

  • You only need a few major ingredients.
  • It is super easy to make for an impressive result.
  • The flavor-rich ingredients make it taste amazing!
  • All the ingredients are easily digestible for a gentle tummy.

Ingredient Substitutions

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.

Adding wet ingredients to muffin batter.
Mixing cranberries into muffin batter.

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.

Adding wet ingredients to muffin batter.
Mixing cranberries into muffin batter.

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.

Adding wet ingredients to muffin batter.
Mixing cranberries into muffin batter.

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. 

Adding wet ingredients to muffin batter.
Mixing cranberries into muffin batter.

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.

Adding wet ingredients to muffin batter.
Mixing cranberries into muffin batter.

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.

Adding wet ingredients to muffin batter.
Mixing cranberries into muffin batter.

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!

Juiced and zested orange on a kitchen counter.

What Makes This Chicken Parmesan Recipe Low Carb?

To make chicken Parmesan low-carb, you typically make substitutions for the ingredients that contribute the most carbohydrates. Here are the key ingredient swaps:

  1. Breadcrumbs or Flour Coating: Instead of using regular breadcrumbs or all-purpose flour for coating the chicken, you can use almond flour, coconut flour, or a combination of grated Parmesan cheese and crushed pork rinds. These low-carb alternatives provide a similar breading texture.
  2. Marinara Sauce: Look for a low-carb marinara sauce or make your own by using crushed tomatoes without added sugar. Traditional pasta sauces can be high in carbohydrates, so it’s essential to choose a low-carb version.
  3. Sugar: Avoid adding sugar to your marinara sauce, as many commercial sauces contain added sugars. Use sugar substitutes like erythritol or stevia if you want a touch of sweetness without the extra carbs.
  4. Pasta: Chicken Parmesan is often served with pasta, which is high in carbs. To keep it low-carb, replace the pasta with low-carb alternatives like zucchini noodles (zoodles), spaghetti squash, or shirataki noodles.
  5. Portion Control: Pay attention to portion sizes. Smaller portions of breaded chicken and sauce can help reduce the overall carb content.

By making these ingredient swaps and being mindful of portion sizes, you can enjoy a low-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.

Almond Flour Texture: Almond flour can vary in texture. For a finer breading, use blanched almond flour. If using almond meal with a coarser texture, your breading will have a slightly different crunch.

Parmesan Substitutions: Experiment with nutritional yeast for a dairy-free version. Grated Pecorino Romano can also be a flavorful alternative to traditional Parmesan.

Italian Seasoning Flexibility: Don’t hesitate to adjust the Italian seasoning blend to your taste. You can create your own mix using dried basil, oregano, thyme, and rosemary. For a gluten-free version, ensure the Italian seasoning and garlic powder do not contain any hidden gluten-based fillers.

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.

Baking vs. Frying: To reduce the oil content, consider baking the breaded chicken in the oven on a wire rack. This maintains the crispiness while using less oil. If you prefer frying, use a healthy oil with a high smoke point.

Homemade Marinara: Crafting your own marinara sauce gives you control over flavors and ingredients. A basic sauce can be made by simmering crushed tomatoes, garlic, onion, and your choice of herbs.

Carb-Conscious Marinara: Look for low-carb, sugar-free marinara sauce options to align with your dietary goals.

Serving Suggestions: Chicken Parmesan pairs well with a side of zucchini noodles, spaghetti squash, or a fresh garden salad. A sprinkle of fresh basil or parsley adds a pop of color and flavor. Zucchini noodles are an excellent low-carb alternative to traditional pasta, perfectly complementing the chicken parmigiana.

Reheating Tips: To reheat leftovers, use an oven or toaster oven to maintain the crispiness of the breading. Microwaving may result in a softer texture.

Customization: Feel free to get creative by adding a layer of sautéed spinach, roasted red peppers, or even a drizzle of balsamic reduction for an extra layer of flavor.

Store any leftover low carb chicken parmesan in an airtight container in the refrigerator for up to 3 days.

To retain the crispy crust, reheat the chicken in a preheated oven rather than using the microwave.

If you’re planning to enjoy it later, you can bread the chicken pieces ahead of time and store them,

Can I use traditional bread crumbs instead of almond flour for breading?

While almond flour provides a low-carb option, you can use traditional bread crumbs if you’re not following a low-carb diet.

Is this recipe suitable for those on a keto diet?

Yes, this low-carb chicken parmesan is keto-friendly due to the absence of high-carb ingredients and the use of almond flour.

Can I bake the chicken instead of frying it?

Absolutely, baking the chicken cutlets in a preheated oven at 400°F (200°C) until they reach an internal temperature of 165°F (74°C) can result in a healthier version.

Can I use a different type of flour for breading?

Certainly! While the recipe calls for tapioca flour, you can substitute with arrowroot flour, potato starch, or even cornstarch for a similar coating texture.

Can I use a different cheese instead of Parmesan?

Absolutely. You can experiment with grated Pecorino Romano for a similar salty kick. For a dairy-free option, try nutritional yeast for a cheesy flavor without the dairy.

How can I make this recipe dairy-free?To make this recipe dairy-free, choose dairy-free cheese alternatives such as vegan mozzarella or a blend of vegan cheddar and mozzarella. Use nutritional yeast instead of Parmesan, and ensure your marinara sauce is free of dairy products.

Can I bake the chicken instead of frying it?

Yes, you can bake the breaded chicken in the oven on a wire rack to maintain crispiness. Preheat the oven to 400°F (200°C) and bake for about 20-25 minutes or until the chicken reaches an internal temperature of 165°F (74°C).

How do I store leftovers?

Store leftover cooked chicken Parmesan in an airtight container in the refrigerator for up to 3-4 days. To maintain the crispy texture when reheating, use an oven or toaster oven rather than a microwave.

Can I use pre-made marinara sauce?

Yes, using a pre-made marinara sauce is convenient. Look for options with low carbs and no added sugars to align with a low-carb diet.

What can I serve with chicken Parmesan?

Chicken Parmesan pairs well with zucchini noodles, spaghetti squash, or a side salad. For a heartier meal, serve it with a side of roasted vegetables or cauliflower rice.

Can I use a different type of meat?

Absolutely. While chicken is traditional, you can use boneless pork chops or even eggplant slices for a vegetarian version.

How do I know when the chicken is cooked through?

The chicken is cooked when it reaches an internal temperature of 165°F (74°C). You can use a meat thermometer to check the temperature at the thickest part of the chicken.

Can I freeze breaded chicken for later?

It’s best to cook the breaded chicken first and then freeze any leftovers. When reheating from frozen, use the oven to help retain the crispy texture.

Can I adjust the level of spiciness?

Absolutely. You can adjust the amount of paprika and pepper to control the spiciness level. If you enjoy heat, consider using smoked paprika or adding a pinch of cayenne pepper.

Can I make the breading in advance?

While it’s best to coat the chicken just before cooking for optimal texture, you can prepare the dry breading mix in advance and store it in an airtight container until you’re ready to cook.

Easy Gluten Free Low Carb Chicken Parmesan Recipe w/ almond flour, mozzarella, parmesan, Italian seasonings, marinara sauce, zucchini zoodles, and fresh basil.

Best Gluten Free Low Carb Chicken Parmesan Recipe

Gluten-Free diet-friendly recipe
How to make my easy, restaurant-quality Gluten Free, Low Carb Chicken Parmesan Recipe with almond and tapioca flour, & mozzarella cheese. It's crispy on the outside & juicy tender on the inside.
5 from 1 vote
Servings 4
Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes

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!

Video

YouTube video

Nutrition

Calories: 457kcalCarbohydrates: 16gProtein: 35gFat: 29gSaturated Fat: 9gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gTrans Fat: 0.02gCholesterol: 194mgSodium: 1755mgPotassium: 355mgFiber: 4gSugar: 2gVitamin A: 1048IUVitamin C: 1mgCalcium: 468mgIron: 3mg
Keyword chicken, Italian seasoning, low carb, mozzarella cheese, parmesan, zoodles, zucchini
Did you make this recipe?Please let me know in the comments below how it turned out 🙂

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating