Keto Breaded Chicken Cutlets

Keto Breaded Chicken Cutlets are crispy on the outside, juicy on the inside, and packed with flavor—without using any traditional breadcrumbs or flour. This low-carb version uses a keto-friendly breading made from pork rinds and Parmesan cheese, giving the chicken a golden, crunchy coating while keeping it suitable for a ketogenic diet. These cutlets are perfect for dinner, meal prep, or as a base for many keto meals.

---

Ingredients

For the Chicken

• 4 boneless, skinless chicken breasts
• 1 teaspoon salt
• 1/2 teaspoon black pepper

For the Keto Breading

• 1 cup pork rinds, finely crushed
• 1/2 cup grated Parmesan cheese
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon paprika
• 1/2 teaspoon dried oregano or Italian seasoning
• 1/4 teaspoon cayenne pepper (optional)

For the Coating

• 2 large eggs
• 2 tablespoons heavy cream or water

For Cooking

• 3–4 tablespoons avocado oil, olive oil, or butter

---

Equipment Needed

• Meat mallet or rolling pin
• Cutting board
• Three shallow bowls
• Large skillet

---

Instructions

Step 1: Prepare the Chicken

1. Slice each chicken breast horizontally to create two thin cutlets.
2. Place the cutlets between two sheets of plastic wrap or parchment paper.
3. Gently pound the chicken to an even thickness, about 1/4 inch.
4. Season both sides with salt and black pepper.

---

Step 2: Prepare the Breading Stations

1. In the first shallow bowl, place the crushed pork rinds.
2. Add Parmesan cheese, garlic powder, onion powder, paprika, oregano, and cayenne pepper.
3. Mix thoroughly so the seasonings are evenly distributed.
4. In the second bowl, whisk together eggs and heavy cream until smooth.

---

Step 3: Bread the Chicken

1. Dip each chicken cutlet into the egg mixture, allowing excess to drip off.
2. Press the chicken firmly into the pork rind mixture, coating both sides evenly.
3. Place breaded cutlets on a plate and let them rest for 5 minutes. This helps the coating adhere.

---

Step 4: Cook the Cutlets

1. Heat oil or butter in a large skillet over medium heat.
2. Once hot, add the cutlets in a single layer. Do not overcrowd the pan.
3. Cook for 3–4 minutes per side, until golden brown and cooked through.
4. The internal temperature should reach 165°F (74°C).

---

Step 5: Drain and Rest

1. Transfer cooked cutlets to a plate lined with paper towels.
2. Let rest for 2–3 minutes before serving to retain juices.

---

Optional Oven Method

1. Preheat oven to 400°F (200°C).
2. Place breaded cutlets on a wire rack over a baking sheet.
3. Spray lightly with oil.
4. Bake for 18–20 minutes, flipping halfway, until crispy and cooked through.

---

Helpful Tips

• Crush pork rinds very finely for a breadcrumb-like texture.
• Use freshly grated Parmesan for best flavor and adhesion.
• Avoid high heat to prevent burning the coating before the chicken cooks.
• Letting the breaded chicken rest improves crispiness.

---

Serving Suggestions

• Serve with cauliflower mash or roasted broccoli
• Top with sugar-free marinara and mozzarella for keto chicken parmesan
• Slice and add to salads or lettuce wraps

---

Storage and Reheating

• Store leftovers in an airtight container in the refrigerator for up to 4 days
• Reheat in an oven or air fryer to maintain crispiness
• Avoid microwaving, as it softens the coating

---

Why This Recipe Is Keto-Friendly

• No breadcrumbs or flour
• High fat and moderate protein
• Pork rinds and Parmesan provide crunch without carbs
• Suitable for strict ketogenic diets