My PCOS Kitchen - Gluten-free Chicken Parmigiana - This low carb chicken parmigiana is the perfect healthy dinner idea!
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5 from 1 vote

Chicken Parmigiana (Keto/Gluten-free/Low-carb)

A healthier alternative to the popular chicken parmigiana!
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 4 people
Calories 558kcal
Author Mira


  • 1 cup mozzarella cheese
  • 4 zucchini

Marinara Sauce

  • 1/2 onion
  • 2 cloves garlic
  • 240 g diced tomato can 1 small can
  • 1 tsp tomato paste
  • 1 tbsp fresh basil
  • 1 tbsp fresh parsley
  • 1 tbsp fresh oregano
  • 3 bay leaves
  • 3/4 tsp salt
  • 1/2 tsp black pepper
  • 3/4 cup water
  • 2 tbsp olive oil

"Fried Chicken Breast"


  • Spiralize each zucchini using your spiralizer.
  • Shred the cheese.

Marinara Sauce

  • Thinly dice the onion and garlic. Mince the fresh spices.
  • In a sauce pot, add the olive oil and heat. Add the onion and garlic and cook until soft, 2-3 minutes, on medium heat.
  • Add the tomato can and water to the pan. Add the chopped spices, bay leaf, salt, pepper, and tomato paste. Mix well and simmer on medium-low heat for 15-20 minutes or until the sauce has thickened.

Fried Chicken

  • Slice each chicken breast into 2 pieces.
  • Sprinkle the salt and pepper over each breast on both side. Sprinkle the almond flour over each breast and make sure all sides are nicely coated.
  • Add the coconut oil to a large cast iron skillet and heat on medium heat. Add the breasts to the pan and fry. Cook 5-7 minutes on both sides, or until a thermometer inserted in the middle of the breasts registers at 65C/150F or higher.


  • You can either eat the zoodles cold or cook them in a separate frying pan without oil for 30 seconds - 1 minute until they're warm.
  • When the chicken is cooked, pour the tomato sauce over the chicken and sprinkle the cheese over. Cover and cook for 1 minute, just until the cheese has melted.
  • Add the zoodles to a plate and cover with the chicken breast and tomato sauce.


Serving: 1serving | Calories: 558kcal | Carbohydrates: 14.06g | Protein: 53.7g | Fat: 32.75g | Saturated Fat: 14.06g | Cholesterol: 131mg | Sodium: 373mg | Fiber: 4.88g | Sugar: 5.77g | NET CARBS: 9.18g