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Keto Air Fryer Chicken Parmesan

Crispy pork rind-crusted chicken under melted mozzarella and Rao's marinara, cooked in under 20 minutes with no breadcrumbs and no compromise on texture. The air fryer's convection heat sets the crust while keeping the chicken moist — a result a conventional oven cannot match at this speed.
Print Recipe
Prep Time 10 minutes
Cook Time 16 minutes
Total Time 26 minutes
Servings: 4
Course: Main Course
Cuisine: Italian
Calories: 475
Ingredients Equipment Method Notes

Ingredients
  

For the chicken:
  • 2 chicken cutlets (or 2 chicken breasts halved and pounded to
  • ½- inch thickness)
  • 2 eggs
  • 1 tbsp water
  • Salt and pepper
For the crust:
  • 60 g plain pork rinds finely crushed
  • 30 g Parmesan finely grated
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp Italian seasoning
To finish:
  • 4 tbsp Rao's Marinara
  • 60 g fresh mozzarella sliced
  • Extra Parmesan for topping
  • Olive oil spray
  • Fresh basil to serve optional

Equipment

  • 1 Air fryer
  • 1 Meat thermometer
  • 2 Mixing bowls
  • Paper towels
  • Olive oil spray

Method
 

  1. Pat chicken completely dry with paper towels. Season both sides lightly with salt and pepper.
  2. Combine crushed pork rinds, grated Parmesan, garlic powder, onion powder, and Italian seasoning in a shallow bowl.
  3. Beat eggs with water in a second shallow bowl.
  4. Dip each cutlet in the egg wash, then press firmly into the pork rind mixture to coat both sides. Press the crumb in — do not dust it on.
  5. Preheat air fryer to 380°F (193°C) for 3 minutes. Spray the basket lightly with olive oil.
  6. Place cutlets in a single layer. Spray tops lightly with olive oil. Cook for 7–9 minutes, flipping once at the halfway point, until the crust is golden and internal temperature reaches 160°F (71°C).
  7. Spoon 2 tbsp Rao's over each cutlet. Lay mozzarella slices on top and add a pinch of Parmesan. Return to the air fryer for 1–2 minutes until cheese is melted and chicken reaches 165°F (74°C).
  8. Rest for 2 minutes before serving. Top with fresh basil if using.

Notes

Nutrition per serving (1 cutlet): ~5g net carbs | 45g protein | 24g fat | 475 calories. Crush pork rinds to a fine crumb — large pieces fall off during cooking. Use a food processor or a zip-lock bag and rolling pin.
Taste the crumb before seasoning; some brands run salty.