High-Protein Baked Chicken Parmesan (Almond Flour Crust)
Per serving (1 chicken breast)
Full nutrition
| Calories | 545 |
|---|---|
| Protein | 59g |
| Carbs | 9g |
| Fat | 31g |
| Fiber | 2g |
Almond flour swaps in for breadcrumbs here, so this bakes up genuinely crisp without the carbs a traditional dredge carries. I skip the pan-frying step entirely and bake it instead, which means less oil and no standing over a skillet watching for splatter. The parmesan already mixed into the coating adds enough salt and flavor that I don't miss the fried version.
Why you'll love this
- 59g of protein per serving from chicken, parmesan, and mozzarella together
- Baked, not fried, with a genuinely crisp almond flour crust
- Low-carb without giving up the melted cheese and marinara
Recipe
High-Protein Baked Chicken Parmesan (Almond Flour Crust)
Ingredients
Instructions
- Preheat the oven to 425°F. Line a sheet pan with parchment paper, and set a wire rack on top if you have one for a crispier bottom.
- Pound the chicken breasts to an even 1/2-inch thickness between two pieces of plastic wrap.
- In a shallow dish, whisk the eggs. In a second shallow dish, combine the almond flour, parmesan, garlic powder, Italian seasoning, salt, and pepper.
- Dip each chicken breast in the egg, then press into the almond flour mixture to coat both sides.
- Place the coated chicken on the prepared pan and spray the tops lightly with olive oil.
- Bake for 18 to 22 minutes, until the coating is golden and the chicken reaches an internal temperature of 165°F.
- Top each piece with marinara sauce and shredded mozzarella. Return to the oven, or switch to broil, for 2 to 3 minutes, until the cheese is melted and bubbly.
- Let rest for a few minutes before serving. Top with fresh basil if using.
Equipment
- Sheet pan
- Meat mallet
Notes
- I pound the chicken to an even thickness so it bakes evenly. Without this step, the thin end dries out before the thick end finishes cooking.
- I don't skip the egg wash even though almond flour isn't a traditional breadcrumb dredge. Without it, the coating doesn't stick to raw chicken well enough to survive the pan.
Nutrition (per serving)
| Calories | 545 |
|---|---|
| Protein | 59g |
| Carbs | 9g |
| Fat | 31g |
| Fiber | 2g |
Storage
Refrigerate leftovers in an airtight container for up to 4 days. Reheat in the oven or a toaster oven rather than the microwave, or the coating turns soft instead of staying crisp.
FAQ
Can I pan-fry this instead of baking it?
Yes, though baking is the point here: it uses far less oil and doesn’t require standing over a hot pan. If you do pan-fry, use a neutral oil over medium heat and expect the almond flour coating to brown faster than a traditional breadcrumb crust would.
Will the almond flour coating get soggy under the marinara?
It softens slightly, but stays intact. The coating is fully baked and crisp before the sauce and cheese go on, and the second bake is short, just long enough to melt the cheese, not long enough to steam the crust.
Can I use chicken thighs instead of breasts?
Yes. Boneless, skinless thighs work the same way and stay a little more forgiving if they’re in the oven a few minutes longer than planned. Pound them to an even thickness the same way for consistent cooking.
Looking for more low-carb chicken dinners: the air fryer chicken thighs is a faster, hands-off option for a busier night.
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