Ultimate Crispy Keto Garlic Parmesan Chicken (Pork Rind Crust)
If there is one thing that haunts the dreams of new keto dieters, it is the memory of a perfectly crispy, breaded chicken cutlet. The crunch is often the hardest texture to replicate without carb-heavy flour or breadcrumbs. Enter the humble pork rind (chicharrones). When crushed, pork rinds transform into the ultimate zero-carb breading substitute, offering a crunch that rivals traditional panko. This recipe pairs that savory, gelatin-rich crust with sharp parmesan cheese and aromatic garlic for a dinner that feels like a cheat meal but is actually a protein-packed powerhouse. Not only is this dish virtually zero-carb, but the collagen in the pork rinds also supports joint and skin health. It is the perfect weeknight savior that satisfies the 'fried chicken' craving while keeping you firmly in ketosis.
The Masterplan
Preheat your oven to 400°F (200°C) and place a wire rack over a baking sheet. Spray the rack with avocado oil to prevent sticking.
Place the pork rinds in a food processor or a sealed zip-lock bag and crush them until they resemble coarse breadcrumbs. Do not over-process into a powder; you want some texture.
In a shallow bowl, combine the crushed pork rinds, grated Parmesan cheese, garlic powder, onion powder, and smoked paprika. Mix well.
In a second shallow bowl, whisk together the eggs and heavy whipping cream until smooth.
Pat the chicken cutlets dry with paper towels. Season lightly with salt and pepper on both sides.
Dip each chicken cutlet first into the egg wash, allowing excess to drip off, then press firmly into the pork rind mixture to coat evenly on all sides.
Place the breaded chicken onto the prepared wire rack. Lightly spray the tops of the chicken with avocado oil spray to help them crisp up and turn golden brown.
Bake for 20-25 minutes, or until the coating is crispy and the internal temperature of the chicken reaches 165°F (74°C).
Let rest for 5 minutes before serving to lock in the juices.
Perfect Pairings
Keto Mediterranean Whipped Feta Steak Bites
Crispy Keto Brown Butter Sage Cauliflower Gnocchi
Slow-Cooker Keto Creamy Tuscan Chicken
Gather Your Energy
Step by Step
Preheat your oven to 400°F (200°C) and place a wire rack over a baking sheet. Spray the rack with avocado oil to prevent sticking.
Place the pork rinds in a food processor or a sealed zip-lock bag and crush them until they resemble coarse breadcrumbs. Do not over-process into a powder; you want some texture.
In a shallow bowl, combine the crushed pork rinds, grated Parmesan cheese, garlic powder, onion powder, and smoked paprika. Mix well.
In a second shallow bowl, whisk together the eggs and heavy whipping cream until smooth.
Pat the chicken cutlets dry with paper towels. Season lightly with salt and pepper on both sides.
Dip each chicken cutlet first into the egg wash, allowing excess to drip off, then press firmly into the pork rind mixture to coat evenly on all sides.
Place the breaded chicken onto the prepared wire rack. Lightly spray the tops of the chicken with avocado oil spray to help them crisp up and turn golden brown.
Bake for 20-25 minutes, or until the coating is crispy and the internal temperature of the chicken reaches 165°F (74°C).
Let rest for 5 minutes before serving to lock in the juices.