Parmesan crusted chicken is a delicious, crispy dish, popular among those looking for a protein-rich meal. However, many people, especially those following low-carb or ketogenic diets, often wonder: Does parmesan crusted chicken have carbs? The answer depends on how the dish is prepared, with ingredients like breadcrumbs playing a major role in carb content.
In this article, we will explore the carb content of parmesan crusted chicken in different forms—homemade, store-bought, and restaurant-style—and show you how to make it a low-carb option. Additionally, we’ll provide tips on reducing carbs in your favorite recipes and discuss alternatives like gluten-free and paleo versions of this dish. Finally, we’ll answer common questions about parmesan crusted chicken and its variations.
What is Parmesan Crusted Chicken?
At its core, parmesan crusted chicken is a simple dish: chicken breasts are coated in a mixture of parmesan cheese, breadcrumbs, and seasonings before being baked or fried. The parmesan cheese gives the dish its characteristic salty, umami flavor, while breadcrumbs add a crunchy texture.
The carb content, however, varies significantly based on the use of breadcrumbs, the type of cheese, and any additional ingredients. For those following low-carb or ketogenic diets, adjusting the recipe can make this dish a great option.
Macronutrient Breakdown of Parmesan Crusted Chicken
1. Protein
Chicken breast is naturally rich in protein. In fact, a single serving of parmesan crusted chicken contains around 36-40 grams of protein. Protein is a critical macronutrient for building and maintaining muscle, and it does not contribute to your carbohydrate intake.
2. Fat
Parmesan cheese contributes to the fat content of the dish. A quarter-cup of parmesan provides about 9 grams of fat, with only around 1 gram of carbs. The fat content makes parmesan crusted chicken a filling and satisfying meal, especially for those on low-carb diets.
3. Carbohydrates
The most significant source of carbohydrates in parmesan crusted chicken comes from breadcrumbs, which are typically used to coat the chicken. Traditional breadcrumbs can add 8-12 grams of carbs per serving, which can be a concern for those limiting their carb intake.
If you’re looking to reduce carbs, you can substitute breadcrumbs with low-carb alternatives, which we’ll discuss in detail later.
For a detailed look at nutritional values, you can check this Nutritional Breakdown of Parmesan Chicken.
Carb Content in Different Types of Parmesan Crusted Chicken
1. Store-Bought Parmesan Crusted Chicken
When buying parmesan crusted chicken from the store, carb content can vary based on the brand and preparation method. Many store-bought options contain breadcrumbs or flour, which increases the carb count.
- Frozen Parmesan Crusted Chicken: Most frozen varieties have around 10-15 grams of carbs per serving due to the breading and preservatives used.
- Pre-Prepared Fresh Parmesan Crusted Chicken: These versions usually contain between 8-12 grams of carbs per serving, depending on the size and coating.
Some brands now offer low-carb or keto-friendly versions, using alternative ingredients such as almond flour or gluten-free breadcrumbs, which significantly reduce carb content to 3-5 grams per serving.
2. Homemade Parmesan Crusted Chicken
When making parmesan crusted chicken at home, you have full control over the ingredients, making it easier to reduce carb content. A typical recipe includes chicken breasts, parmesan cheese, and breadcrumbs. Here’s how you can modify it to make it lower in carbs:
- Swap Breadcrumbs for Almond Flour: Almond flour is a low-carb alternative to breadcrumbs and has only 2-3 grams of carbs per serving. It offers a similar crispy texture and works well in baked or fried recipes.
- Use Crushed Pork Rinds: For a truly zero-carb alternative, you can use crushed pork rinds. They add a crunchy coating without adding any carbs.
- Eliminate Breadcrumbs Entirely: You can also skip the breadcrumbs altogether, using only parmesan cheese as the crust, resulting in an even lower carb count of around 1-2 grams per serving.
Here’s a basic recipe to help you make your own low-carb parmesan crusted chicken:
Ingredients:
- 2 boneless, skinless chicken breasts
- Choose medium-sized chicken breasts, about 5-6 ounces each. You can flatten them slightly with a meat mallet for more even cooking if desired.
- 1 cup of almond flour
- Use finely ground almond flour for a smoother coating. This is a low-carb and gluten-free alternative to traditional flour.
- 1 cup of grated parmesan cheese
- Freshly grated parmesan works best as it melts nicely, creating a crispy, flavorful coating. Avoid pre-shredded as it may contain anti-caking agents.
- 2 large eggs
- These will be beaten to create the coating mixture for the chicken.
- Seasonings:
- Salt: 1/2 teaspoon, or to taste
- Pepper: 1/4 teaspoon, or to taste
- Garlic powder: 1/2 teaspoon (optional for extra flavor)
- Optional: Paprika, Italian seasoning, or cayenne pepper can be added for extra flavor, about 1/4 to 1/2 teaspoon each, depending on your taste preference.
Instructions:
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Preheat the Oven:
- Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper or lightly grease it with olive oil or cooking spray to prevent the chicken from sticking.
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Prepare the Coating:
- In a medium bowl, combine the almond flour, grated parmesan cheese, salt, pepper, garlic powder, and any additional seasonings you prefer (like paprika or Italian seasoning). Mix thoroughly to guarantee an even distribution of all ingredients.
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Prepare the Chicken:
- Pat the chicken breasts dry with paper towels to remove any excess moisture. This helps the coating stick better.
- Optionally, you can cut the chicken breasts into tenders or strips if you prefer smaller portions or quicker cooking.
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Coat the Chicken:
- Beat the eggs:
- In a shallow dish, beat the two eggs until fully blended, making sure the yolks and whites are mixed smoothly.
- Dip the chicken in the egg:
- Take one chicken breast at a time and dip it into the beaten eggs. Ensure the entire surface is coated with egg. Let the excess egg drip off for a moment.
- Coat with almond flour mixture:
- Immediately transfer the egg-coated chicken into the almond flour and parmesan mixture. Gently press the chicken down to ensure the mixture sticks well. Flip the chicken and repeat, ensuring it’s fully coated. Lightly shake off any excess.
5. Place on the Baking Sheet:
- Arrange the chicken:
- Place each coated chicken breast on a greased or parchment-lined baking sheet. Leave about 1-2 inches of space between them for even cooking and browning.
6. Bake:
- Baking time:
- Bake the chicken in the preheated oven at 375°F (190°C) for 25-30 minutes. After 15 minutes, flip the chicken to ensure even browning.
- Check doneness:
- Bake until the chicken is golden brown and crispy. The internal temperature should reach 165°F (74°C) when tested with a meat thermometer.
7. Optional Finishing Step:
- Broil for extra crispiness:
- For extra crunch, broil the chicken for 1-2 minutes, watching closely to prevent burning. This will give a golden, crispy finish.
- Beat the eggs:
8. Serve:
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- Remove the chicken from the oven and let it rest for 5 minutes before serving. This helps the juices redistribute, ensuring a moist and tender texture.
Serving Suggestions:
- Serve the crispy baked chicken with a side of roasted vegetables, a fresh green salad, or cauliflower mash for a low-carb meal. You can also drizzle a bit of lemon juice over the chicken for added brightness or pair it with a sugar-free marinara sauce.
This recipe results in a crispy, low-carb version of parmesan crusted chicken that can fit well into most low-carb diets.
3. Parmesan Crusted Chicken in Restaurants
Dining out and ordering parmesan crusted chicken at a restaurant can be challenging if you’re trying to limit carbs. Many restaurants use traditional breadcrumbs or a flour-based breading, which can increase the carb count to 15-20 grams per serving. Popular restaurants like LongHorn Steakhouse feature parmesan crusted chicken dishes that are delicious but can have a relatively high carb count.
Here are some tips to keep your carb intake low when ordering parmesan crusted chicken at restaurants:
- Ask for No Breadcrumbs: Request the dish without breadcrumbs or ask if they can use an alternative low-carb coating like almond flour or just parmesan cheese.
- Choose Low-Carb Sides: Instead of ordering sides like mashed potatoes or fries, opt for steamed vegetables or a side salad.
- Check Nutritional Info: Many chain restaurants provide nutritional information on their websites, making it easier to track your carb intake.
How to Make Parmesan Crusted Chicken Fit into a Low-Carb or Keto Diet
For those following a low-carb or keto diet, the key to enjoying parmesan crusted chicken without exceeding carb limits is in the preparation. Let’s go through the most effective ways to keep the carb content minimal:
1. Using Low-Carb Breadcrumb Substitutes
As mentioned earlier, the main source of carbs in parmesan crusted chicken comes from breadcrumbs. By switching to a low-carb alternative like almond flour or crushed pork rinds, you can significantly reduce the carb content while maintaining the dish’s delicious, crispy texture.
2. Avoid Sugary Sauces
Many people enjoy parmesan crusted chicken with a dipping sauce or gravy, but be cautious—store-bought sauces can contain hidden sugars and carbs. Instead, make a simple low-carb sauce using olive oil, butter, garlic, and herbs.
3. Stick to Keto-Friendly Sides
Pairing parmesan crusted chicken with low-carb sides helps keep your meal balanced. Some keto-friendly side options include:
- Roasted Cauliflower: A low-carb vegetable with only 3 grams of net carbs per cup.
- Zucchini Noodles (Zoodles): A great pasta substitute, containing 4 grams of net carbs per cup.
- Mashed Cauliflower: A creamy alternative to mashed potatoes, with 5 grams of net carbs per serving.
By following these guidelines, you can make parmesan crusted chicken a regular part of your low-carb or keto diet.
Alternatives to Traditional Parmesan Crusted Chicken
There are various ways to adapt parmesan crusted chicken for different dietary preferences, whether you are looking for a gluten-free, paleo, or vegetarian version.
1. Gluten-Free Parmesan Crusted Chicken
For those avoiding gluten, traditional breadcrumbs are off-limits. Fortunately, gluten-free breadcrumbs or alternatives like almond flour and coconut flour offer a gluten-free and low-carb option. Gluten-free versions of parmesan crusted chicken typically have fewer carbs compared to those made with traditional breadcrumbs.
2. Paleo Parmesan Crusted Chicken
For the paleo diet, which avoids processed foods and grains, using almond flour or crushed nuts instead of breadcrumbs is ideal. You may also need to substitute the cheese with nutritional yeast if you are following a stricter version of paleo that avoids dairy.
3. Vegetarian Parmesan Crusted Options
For vegetarians, simply replace the chicken with an alternative protein, such as tofu or eggplant. Parmesan crusted tofu provides a satisfying meat-free version of the dish, with a similar texture and flavor, minus the carbs from breading.
Frequently Asked Questions (FAQs)
How many carbs are in parmesan crusted chicken?
The carbohydrate content in parmesan crusted chicken largely depends on the recipe and the specific ingredients used. For a typical serving made with breadcrumbs, the dish can contain between 8-12 grams of carbs. However, if you use low-carb substitutes such as almond flour or crushed pork rinds, the carb count can be reduced to as little as 2-3 grams per serving. For homemade versions, always check the nutritional labels of the ingredients you’re using to get an accurate carb count.
Is LongHorn parmesan crusted chicken low-carb?
No, the LongHorn Steakhouse parmesan crusted chicken is not considered low-carb in its standard form. This restaurant version typically contains around 10-15 grams of carbs per serving, mainly due to the use of breadcrumbs in the crust. However, you can request modifications to the dish, such as asking for no breadcrumbs or a different crust option, which could reduce the carb content and make it more suitable for low-carb or keto diets.
Does chicken parmesan have carbs?
Yes, chicken parmesan has a higher carb content compared to parmesan crusted chicken. The carb count comes from several sources: the breaded chicken cutlets, the tomato sauce, and the side of pasta commonly served with it. A typical serving of chicken parmesan with pasta can range from 20-40 grams of carbs, making it less ideal for those following a low-carb or ketogenic diet. If you are watching your carb intake, you might want to enjoy chicken parmesan without the pasta or request low-carb alternatives, such as zucchini noodles.
Is there a lot of carbs in breaded chicken?
Yes, traditional breaded chicken can have a significant amount of carbs, particularly when made with white or refined breadcrumbs. The breadcrumbs alone can add 8-15 grams of carbs per serving, depending on how much breading is used. If you’re aiming to reduce your carb intake, you can opt for low-carb breading alternatives like almond flour, crushed pork rinds, or flaxseed meal, all of which offer the crispy texture of traditional breading without the carb overload.
Can I make parmesan crusted chicken keto-friendly?
Absolutely! By simply replacing high-carb ingredients like breadcrumbs with low-carb substitutes (such as almond flour or crushed pork rinds) and ensuring that no sugary sauces are used, you can make parmesan crusted chicken keto-friendly. This modified version will have significantly fewer carbs—often as low as 1-3 grams per serving—while still providing the same rich, savory flavor.
Conclusion: Is Parmesan Crusted Chicken a Low-Carb Option?
To wrap things up, parmesan crusted chicken can be a delicious and versatile dish that fits well into a variety of diets, including low-carb and ketogenic plans. While the traditional recipe includes breadcrumbs, which add carbs, there are several ways to reduce or even eliminate the carb content. By using low-carb alternatives such as almond flour, crushed pork rinds, or even going breadcrumb-free, you can easily modify this dish to suit your dietary needs.
Key Takeaways:
- Homemade Versions: If you’re preparing parmesan crusted chicken at home, you have full control over the ingredients. Substituting breadcrumbs with low-carb options can significantly reduce carb content, making it more suitable for low-carb, keto, paleo, or gluten-free diets.
- Restaurant Options: Be mindful when ordering parmesan crusted chicken at restaurants, as many versions will contain more carbs due to the use of traditional breadcrumbs. Requesting modifications, such as asking for no breadcrumbs or a low-carb side, can help.
- Carb Content: The carbohydrate content in parmesan crusted chicken can range from as little as 2 grams (in low-carb versions) to 15 grams or more in recipes or store-bought varieties that use traditional breading.
For more low-carb meal ideas, check out Low-Carb Chicken Recipes or explore additional low-carb dishes from Kinsley Recipes.
By following the tips outlined in this article, you can continue to enjoy parmesan crusted chicken while staying aligned with your low-carb lifestyle. Whether you’re cooking at home or dining out, making mindful ingredient choices will allow you to enjoy this flavorful dish without exceeding your carb limits.