Parmesan Chicken Cutlets (≈3g Net Carbs)

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Parmesan Chicken Cutlets (≈3g Net Carbs)

Crispy, golden chicken cutlets coated in a savory Parmesan crust—juicy inside, crunchy outside, and perfect for low-carb or keto lifestyles.

 Servings

4 servings (1 cutlet per serving)

Time

  • Prep: 10 minutes

  • Cook: 12–15 minutes

  • Total: ~25 minutes

 Ingredients

  • 2 large boneless, skinless chicken breasts (butterflied & halved)

  • 1 cup finely grated Parmesan cheese (not shredded)

  • ½ cup almond flour

  • 1 tsp garlic powder

  • 1 tsp Italian seasoning

  • ½ tsp paprika

  • Salt & black pepper, to taste

  • 1 large egg

  • 2 tbsp heavy cream (optional, improves coating)

  • 3 tbsp avocado oil or olive oil (for frying)

  • Optional garnish: chopped parsley or lemon wedges

 Instructions

  1. Prepare Chicken
    Pound chicken cutlets to even thickness (¼–½ inch).

  2. Make Coating
    In a shallow bowl, mix Parmesan, almond flour, garlic powder, Italian seasoning, paprika, salt, and pepper.

  3. Egg Wash
    Whisk egg with heavy cream in a separate bowl.

  4. Coat Chicken
    Dip chicken into egg mixture, then press firmly into Parmesan coating.

  5. Cook
    Heat oil in a skillet over medium heat.
    Cook cutlets 3–4 minutes per side until golden brown and internal temperature reaches 165°F (74°C).

  6. Rest & Serve
    Rest for 2 minutes before serving to maintain crispness.

 Description Notes

  • Finely grated Parmesan is essential—it melts and crisps instead of burning.

  • Almond flour replaces breadcrumbs to keep carbs low.

  • The crust forms a natural seal, keeping chicken moist.

 Pro Tips

  • Extra crispy: Add 1 tbsp pork rind crumbs (optional, zero carb).

  • Air fryer: 375°F for 10–12 minutes, flipping halfway.

  • Oven baked: 400°F for 18–20 minutes on a wire rack.

  • Avoid soggy crust: Don’t overcrowd the pan.

 Nutritional Information (Per Serving – Approx.)

  • Calories: 420 kcal

  • Protein: 38g

  • Fat: 28g

  • Total Carbs: 4g

  • Fiber: 1g

  • Net Carbs: ~3g

  • Cholesterol: 165mg

  • Sodium: 620mg

(Values may vary slightly based on brand and portion size)

 Health Benefits

  • Low Carb & Keto-Friendly – Supports ketosis

  • High Protein – Muscle maintenance & satiety

  • Gluten-Free – Suitable for gluten sensitivity

  • Rich in Calcium – From Parmesan cheese

  • Healthy Fats – Supports energy and brain function

 Recipe Q&A

Q: Can I use chicken thighs instead?
A: Yes! Boneless thighs work great but will be slightly higher in fat.

Q: Is this safe for strict keto?
A: Absolutely—stick to finely grated Parmesan and almond flour only.

Q: Can I meal prep this?
A: Yes. Store refrigerated up to 3 days. Reheat in oven or air fryer for best texture.

Q: What can I serve with it?
A: Zucchini noodles, cauliflower mash, garlic green beans, or a Caesar salad (no croutons).

Q: Can I freeze it?
A: Freeze cooked cutlets up to 2 months. Reheat directly from frozen in oven or air fryer.

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