Keto Chicken Parmesan Zucchini

This keto chicken parmesan zucchini layers crispy chicken cutlets over golden zucchini rounds with bubbling mozzarella for just 6g net carbs per serving. ♡

If you have been missing chicken parmesan on keto, this keto chicken parmesan zucchini is the swap. Almond flour breading replaces the breadcrumbs, pan-fried zucchini rounds take the place of pasta, and the whole stack still gets blanketed in marinara and melty mozzarella. You land at 6 grams of net carbs and 38 grams of protein per serving.

The double dredge technique gives the chicken the same shatter-crisp crust as the original. You skip none of the comfort. Let’s make it together.

Ingredients

Keto Chicken Parmesan Zucchini

• 4 thin chicken breast cutlets (about 1.5 lbs total)
• 2 large zucchini, sliced into 1/2 inch rounds
• 1 cup almond flour
• 1/2 cup grated parmesan, plus 2 tbsp for topping
• 2 large eggs, beaten
• 1 tsp garlic powder
• 1 tsp italian seasoning
• 1/2 tsp onion powder
• 1 cup low sugar marinara sauce
• 1 1/2 cups shredded mozzarella
• 3 tbsp olive oil
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1/4 cup fresh basil leaves, torn
• 1/2 tsp red pepper flakes

Optional add-ins

• Pork rinds crushed (replace half the almond flour for extra crunch)
• Pesto on top instead of marinara
• Sliced fresh tomato layer
• Provolone or fontina cheese
• Crushed red pepper

How to Make Keto Chicken Parmesan Zucchini

1. Preheat. Preheat oven to 400F.
2. Salt. Salt the zucchini rounds on both sides and let them sit on paper towels for 5 minutes to release moisture. Pat dry.
3. Mix. In a shallow dish stir together almond flour, 1/2 cup parmesan, garlic powder, italian seasoning, onion powder, salt, and pepper. In another bowl beat the eggs.
4. Coat. Dip each chicken cutlet in egg, then press firmly into the almond flour mixture on both sides.
5. Sear. Heat olive oil in a large skillet over medium-high heat. Cook the chicken cutlets 3 to 4 minutes per side until deeply golden. Transfer to a plate.
6. Brown. In the same skillet add the zucchini rounds. Cook 2 minutes per side until golden on both sides.
7. Layer. In a baking dish layer the zucchini rounds, then top each with a chicken cutlet. Spoon marinara over each one. Top with mozzarella and the remaining 2 tbsp parmesan.
8. Bake. Bake 12 to 15 minutes until the cheese is bubbling and golden in spots.
9. Serve. Top with torn basil and red pepper flakes.

Why This Recipe Works

Salting the zucchini first is the move that keeps the dish from getting watery. Zucchini holds a ton of water and skipping this step means a swimming pool at the bottom of the baking dish. Five minutes of salting draws the moisture out so the rounds caramelize instead of steaming.

Almond flour holds together better than crushed pork rinds for this recipe because it browns evenly without burning. The fine texture creates a crust just as crispy as breadcrumbs at half the carbs. According to USDA nutrition data almond flour contains 6g of fat and 2g of net carbs per tablespoon, which keeps this italian low carb dinner firmly in keto territory.

Pan-frying the chicken before baking is the secret to keeping the crust crispy. Baking from raw makes the breading soggy under the cheese and sauce. Searing first creates a barrier that holds up to 15 minutes of bake time. This is how Italian restaurants serve chicken parm. Pair with our keto buffalo chicken zucchini boats for a low carb dinner week.

Tips

• Salt the zucchini for 5 minutes minimum. This is non-negotiable to prevent watery dish.
• Use thin cutlets (1/4 inch). Thicker chicken takes too long to cook and dries out under the cheese.
• Press the breading firmly into the chicken. Light dusting falls off in the pan.
• Storage: leftovers keep for 3 days in the fridge. The breading softens overnight.
• Reheating: bake at 375F for 8 minutes to re-crisp the crust. Microwave on 70 percent power for 90 seconds is the lazy option.
• Substitution tip: pork rinds make the crust extra crispy. Use 1/2 cup crushed pork rinds plus 1/2 cup almond flour.
• Meal prep: bread the chicken cutlets ahead and refrigerate up to 24 hours before frying.
• Use low sugar marinara. Many jarred sauces have hidden sugar that adds carbs.

Variations

• Eggplant version: swap zucchini for sliced eggplant.
• Pesto chicken parm: replace marinara with basil pesto.
• Spicy: add 1 tsp of crushed red pepper to the breading.
• Three cheese: top with mozzarella, provolone, and fontina.
• Stuffed: layer with fresh sliced mozzarella inside.
• Sausage version: swap chicken cutlets for thinly sliced italian sausage.

Common Mistakes to Avoid

• Skipping the zucchini salting. The dish ends up watery and the breading goes mushy.
• Using thick chicken. The breading burns before the chicken cooks through.
• Not pressing the breading. It falls off in the pan and you lose half the crust.
• Baking too long. The mozzarella overbrowns past 15 minutes and turns rubbery.
• Using sweetened marinara. Adds hidden carbs that kick this out of keto.

Keto Chicken Parmesan Zucchini

Crispy almond flour breaded chicken cutlets layered with pan-fried zucchini, marinara, and bubbling mozzarella. 6g net carbs and 38g protein.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 30 minutes mins

Total Time 40 minutes mins

Servings: 4 servings

Course: Dinner

Cuisine: Italian

Calories: 540

Ingredients Method Notes

Ingredients

  

• 4 thin chicken cutlets about 1.5 lbs
• 2 large zucchini sliced 1/2 inch thick
• 1 cup almond flour
• 1/2 cup grated parmesan plus 2 tbsp for topping
• 2 large eggs beaten
• 1 tsp garlic powder
• 1 tsp italian seasoning
• 1/2 tsp onion powder
• 1 cup low sugar marinara
• 1 1/2 cups shredded mozzarella
• 3 tbsp olive oil
• 1 tsp kosher salt
• 1/2 tsp black pepper

Method

 

1. Preheat oven to 400F.
2. Salt zucchini rounds on both sides. Rest on paper towels 5 minutes. Pat dry.
3. Stir together almond flour, 1/2 cup parmesan, garlic powder, italian seasoning, onion powder, salt, and pepper. Beat eggs in a separate bowl.
4. Dip each chicken cutlet in egg then press into the almond flour mixture.
5. Heat oil in a large skillet over medium-high. Cook chicken 3 to 4 minutes per side until golden. Transfer to a plate.
6. In the same skillet brown the zucchini rounds 2 minutes per side.
7. Layer in a baking dish: zucchini, chicken, marinara, mozzarella, parmesan.
8. Bake 12 to 15 minutes until cheese is bubbling and golden.
9. Top with torn basil and red pepper flakes.

Notes

Salt the zucchini for 5 minutes to draw out water. Use thin chicken cutlets. Pan-fry the chicken first to keep the crust crispy under the cheese.

FAQ

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