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Low Carb, Low Sugar Life: Dinner Idea – Chicken Parmesan

Chicken Parmesan is one of my favorite Italian dishes.  I figured out a way that I can still enjoy this dish, while keeping it low carb and low sugar.  I made it for dinner the other night and it was delicious!

And no I did not eliminate the coating on the chicken cutlet.  Instead of breadcrumbs, I crush pork rinds to the consistency of bread crumbs and use them.  My two favorite brands of pork rinds are 4505 and Epic brands.  Both come in a wide variety of flavors, such as Jalapeño and Cheddar, Sea Salt and Black Pepper, Barbecue, Classic Chile and Salt and others.

Keto Friendly Chicken Parmesan Recipe for 2


2 – 5 or 6 ounce boneless, skinless chicken breasts

5 oz. of Jalapeño and Cheddar Pork Rinds (Sea Salt works well too, but the Jalapeño gives it a nice little kick), ground finely in a food processor or blender, to the consistency of bread crumbs

1/2 cup of fresh thinly grated Parmesan

1 teaspoon dry basil

1/2 teaspoon ground black pepper

1 egg beaten

2-1 oz. slices of fresh mozzarella

1 cup of low sugar marinara/tomato sauce (check the label that there is no added sugar – one of my favorite brands is Contadina, especially the one with sea salt)

Chile pepper flakes

Non-stick cooking spray

Keto friendly, low carb, low sugar chicken

Low carb, low sugar Chicken Parmesan


Preheat your oven to 400 degrees.  Line a roasting pan with foil and place a rack on top and stick it in the oven as it warms up.

Cover a cutting board with a plastic wrap.  Place one of the chicken breasts, smooth side down, on top of the plastic.  Cover the breast with another piece of plastic, about 10 to 12 inches long. Then pound the chicken breast with a mallet until it is flattened to about an even 1/4 inch thick, this helps the chicken cook evenly and more quickly.  Set the first breast aside and repeat the same with the other chicken breast.

In a pie dish or other flat dish, combine the pork rind crumbs, 1/4 cup of the Parmesan, basil and black pepper.  Taste the mixture to taste if it is salty enough for you, the pork rinds can vary how salty they are.  If it is not salty enough, add more to your liking.

Once the oven has reached 400 degrees, Remove the pan from the oven, spray the rack with non-stick cooking spray.

Add a teaspoon of water to the beaten egg and mix.  Dip a chicken breast into the egg mixture, covering it.  Then dip it into the pork rind crumb mixture, so that it is evenly covered.  Place the breast on the rack.  Repeat with the other chicken breast.  Place the rack in the oven and bake for 10 minutes.  Put a slice of  fresh mozzarella on each breast and cook for 10 to 15 minutes more or until the interior is 165 degrees and the juices run clear.  The exterior should be crisp and a golden brown color and cheese should be melted.

While the chicken is cooking, heat your tomato sauce in a small sauce pan.  Taste it to see if you would like to add more salt or pepper.

Once the chicken is cooked, spoon half the sauce onto a plate and place a chicken breast on top.  Sprinkle with half of the remaining Parmesan cheese and a little of the Chile flakes.  Serve with your favorite  side of cooked vegetables and or salad.  Buon Appetito!  I hope you enjoy this dish as much as my husband and I did!