Name: Keto Air Fryer Chicken Parmesan for 2 - Ready in 20 Minutes or Less!
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 2
Cuisine: Dinner
Ingredients: 1 Lb chicken tenders, frozen; 1/4 Cup fine almond flour; 1/4 Cup Parmesan cheese (plus 2 Tablespoons to top the chicken); 1 Tablespoon Italian seasoning; 2 Eggs; 1/2 Cup sugar free marinara; 1 Package Shirataki noodles (optional); Salt & pepper to taste

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This easy low carb and keto Air Fryer Chicken Parmesan recipe is ready in just under 20 minutes making it the perfect weeknight dinner! We love that it’s healthy, delicious, and the perfect mixture of crispy and juicy! You can serve it on its own, with shirataki noodles or zoodles!

Our crispy, salty, and delicious Italian dinner is made with almond flour and parmesan cheese and tastes like the real deal without the extra carbs or calories!

Who doesn’t love Italian food?! We’re obsessed with it, and it’s definitely our go-to. But we also have to be careful with it because of all of the grease, cheese, and carbs most pastas have. This recipe is not only satisfying, but it also fits into most diet plans!

Is chicken parmesan low carb?

Traditionally chicken parmesan is high in calories and carbohydrates because of the breadcrumbs and grease from frying the chicken. Our recipe is low carb friendly though because we skipped the breadcrumbs and opted for almond flour crisped in the air fryer!

Is marinara sauce keto?

It can be keto-friendly in moderation, but you need to check the nutrition labels. We like Rao’s Homemade marinara sauce.

Can you have tomatoes on keto or a low carb diet?

You can have tomatoes in moderation on a keto or low carb diet. A Cup of tomatoes has about 6 net carbs.

View our 20 Best Keto Veggies List!

How to Make Chicken Parmesan in the Air Fryer

If you need an air fryer, here’s the one we used.

First off, you’ll want to have all of your ingredients handy.

1 lb chicken tenders, frozen
1/4 Cup fine almond flour
1/4 Cup Parmesan cheese (plus 2 Tablespoons to top the chicken)
1 Tablespoon Italian seasoning
2 Eggs
1/2 Cup sugar free marinara
1 Package Shirataki noodles (optional)
Salt & pepper to taste

Now, it’s time to make your air fryer keto parmesan crusted chicken!
1. Start by whisking your eggs in a large bowl.

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2. In separate bowl, combine almond flour, 1/4 cup Parmesan cheese, and seasoning.

3. Dip frozen chicken tenders in egg, then into the flour mixture. Place in the bottom of the air fryer

4. Fry at 400 degrees for 8 minutes, then flip over carefully.

5. Top with 1/2 of the marinara sauce and remaining Parmesan cheese. Return to air fryer for an additional 2 minutes.

6. Meanwhile, rinse the noodles in hot water or prepare your side dish.

7. Spread the remaining marinara over the noodles, then top with chicken.

How To Use Your Air Fryer

If you’re new to using an air fryer, no worries! Here are a few tips to help you get started!

For even cooking, you can open the cooking chamber and shake the pan gently.
Before placing your food in the fryer, lightly spray the tray with a little olive oil.
Cook 1 layer at a time and never overcrowd the basket.
Consider flipping the food if possible to get both sides crispy.
We recommend pre-heating your air fryer. If you don’t have a pre-heat option, just set the basket inside and turn it to the recipe’s temperature for 3 minutes before adding your food.

Can you cook frozen chicken in the air fryer?

Yes, you can cook frozen chicken in the fryer. This recipe actually uses frozen chicken tenders in it!

You just want to make sure your chicken is cooked through and at 165 degrees if you have a meat thermometer.

Is air fried chicken healthy to eat?

Yes, air frying is a healthy alternative to traditionally frying chicken.

What can you serve with keto chicken parmesan?

We paired ours with shirataki noodles to make a pasta, but you could just make the chicken and pair it with any side dish.

Low carb side dishes for keto chicken parmesan include:

- shirataki noodles
- zoodles
- broccoli florets
- asparagus
- brussel sprouts
- mashed cauliflower
- cauliflower rice
- salad

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Yield: 2