low-carb chicken parm.


This is a chicken parm with no bread crumbs or frying oil.



  • fresh mozzarela
  • 1T fresh parsley
  • 4-5 fresh basil leafs
  • 2 cloves of garlic, chopped
  • 4 peppercorns & salt to taste
  • 1 small sweet onion, chopped
  • 2 boneless chicken breasts
  • 2 eggs
  • 1/4 cup almond flour/meal
  • 1/4 cup coconut flour
  • 1/4 cup parmesan cheese, grated
  • 2 20oz cans of tomato sauce
  • 1t dried Italian seasoning
  • 1t dried basil
  • 1t dried parsley
  • 4 zucchini
  • 1T Ghee
  • salt & pepper to taste
  • 1/2t garlic powder
  • 1/2t onion powder

First off you need the “breadcrumb” mix. Place 1 clove of fresh garlic, 4 fresh basil leaves, fresh parsley, peppercorns and salt into your Mortar and Pestle. Mix/crush everything until it has made a kind of paste.

Next place the mixture you just made in a bowl with almond flour, coconut flour, and parmesan cheese.

Mix eggs in a bowl.

Take both chicken breasts and place in a large plastic baggie. Then tenderize the meat with this Meat Tenderizer.

Dip the chicken in egg then coat with “breadcrumbs”.

Place in air fryer and cook on 400 for 20 min. At the 10 min marker flip the chicken. Flipping them halfway through the 20 min will make sure both sides are crunchy.

Dice up small onion and place in pan with some olive oil. Dice up a clove of garlic and place in pan until both are translucent. Once cooked put both cans of sauce in the pan. Add in all dried spices (Italian, basil, parsley). If you want this to be a little creamy, you can add in 1/4 cup of almond or coconut milk (I will usually do this depending on what mood I’m in). 

While the chicken and the sauce is cooking, spiralize the squash. I will throw these in a pan with some olive oil, garlic powder and onion powder. How long you cook these are personal preference. I like mine with a little crunch still which is why I saved this step for last.


Once the chicken is all cooked, spoon a little bit of sauce over each piece, place 2 slices of the fresh mozzarella on top with some sliced basil. Place back in the air fryer and watch closely until the cheese is melted.

Plate with some “Zoodles” and Enjoy!

***if you do not have an air fryer the chicken can most definitely be baked in the oven!***

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