This air fryer chicken parmesan is one of the simplest way to get fancy on a week night without a lot of fuss or mess. I LOVE this recipe because not only is it fast and healthy, it's also gluten free and low in carbs. If you're following the 21 Day Fix or Ultimate Portion Fix, or even just counting macros, this recipe is perfect for your meal plan!
But before we get to the recipe, do you have an air fryer yet?
If you don't, I need to take a second to "influence" you towards investing in one. There are so many things you can make in an air fryer, from carrot fries to cauliflower buffalo wings. It's all WAY healthier than an oil-based fryer, not to mention much easier to clean.
Haven't convinced you yet?
Here's some of the advantages and disadvantages of cooking in an air fryer
Air Fryer Pros
- It cooks food faster than an oven.
- It makes everything crispier, so if you're a fan of fried food, an air fryer will be your new healthy best friend.
- It's SUPER SIMPLE to use. Honestly, I am still a little terrified of my Instant Pot, but my air fryer is the easiest thing in the world to use. Even my husband uses it and he can barely work the microwave.
AIr Fryer Cons
- Air fryers are big. If you're in a small space, they can be hard to store. Since I use mine every day, I just leave it on the counter 24/7.
- Yes, it's one more kitchen appliance that you probably don't think you need, but I think you do, so there's that.
What Air Fryer should you invest in?
The one word of caution I would give you is to purchase an air fryer that's suitable for your family size. If you are cooking for 4 or more people, get a large one. This is the air fryer I have for my husband and I and I love it.
Now onto the Air Fryer Chicken Parmesan...
What you'll need for this recipe
- Almond flour
- Nutritional yeast or psyllium husk
- Parmesan cheese (grated)
- Italian seasoning
- 1 egg
- 2 chicken breasts, boneless, skinless
- Marinara sauce (try to find one with low or no added sugar)
- Shredded part-skim mozzarella cheese
How to Make Air Fryer Chicken Parmesan
- Spray the bottom of your air fryer basket.
- Combine flour and psyllium, half the parmesan cheese, salt, pepper and seasoning in a small bowl; mix well.
- Spread the mixture onto a plate (so you can dip and coat the chicken). Set aside.
- Place egg in a small bowl and coat each piece of chicken in it.
- Then move the chicken from the egg to the bread crumb mixture and coat evenly.
- Lay the chicken in the air fryer basket and cook at 370 degrees for 6 to 7 minutes, then flip it and cook for an additional 6 to 7 mins or until chicken is no longer pink in the middle and juices run clear. If you have big breasts (smirk) it's going to take longer.
- Preheat your toaster oven or oven broiler on high. Top each chicken breast evenly with marinara sauce, the remaining Parmesan, mozzarella cheese, and a little more seasoning for garnish, then return the pan to the to oven for 2 additional minutes or until cheese melts. DO NOT LEAVE THE OVEN AS IT WILL BURN (sorry for the shouty caps).
Protip: If you don't have access to an oven you can place your chicken breasts back in the air fryer to melt the cheese.
You might be wondering....
Can you put raw chicken in an air fryer?
Absolutely. Just ensure that you spray the base of the fryer with a non-stick spray so the coating doesn't stick.
How many minutes do you cook chicken in the air fryer?
It really depends on the size of the chicken breast, but I'd say around 6 to 8 minutes, then flip and cook for another 6 to 8.
Do you need to flip chicken in an air fryer?
To get a well-rounded crispy result, yes. You will want to flip your chicken half way through the cooking process.
Can you use breading in an air fryer?
Yes ma'am (or sir). As I mentioned, you just want to ensure that you use a good non-stick spray in the base of the tray. Also, be careful of what you use to flip the chicken. Tongs are easiest, I find.
What to eat with Air Fryer Chicken Parmesan
I recommend a hearty kale salad to keep the overall dish low carb. By the time you've prepared the salad, the chicken will be done and ready to go.
If you love Air Fryer Chicken Parmesan, You'll Love These, too
- Air fryer gluten free sandwich buns (perfect for your chicken parmesan!)
- Air fryer healthy turkey meatballs
- Thai turkey meatballs in the air fryer
- Air fryer Buffalo Cauliflower Wings
- Air Fryer Carrot Fries
Are you following the 21 Day Fix/Ultimate Portion Fix Meal Plan?
One 4 ounce chicken breast is 1/2 Purple, 1 Red, 1/2 Yellow, 1 Blue
Are you Counting Macros?
One 4 ounce chicken breast is 393 cals, 16.5 fat, 6g net carbs, 9g carbs, 3g fiber, 50g protein
Healthy Air Fryer Chicken Parmesan
This chicken parmesan is a simple air fryer recipe that's fast, healthy and super low in carbs. I love chicken parmesan because it's always a crowd pleaser and a delicious source of protein!
Ingredients
- 1/4 cup almond flour
- 2 tablespoons nutritional yeast or psyllium husk
- 4 Tbsp. grated Parmesan cheese, divided use
- 2 tsp Italian seasoning
- 1 egg, lightly beaten (or 3 tablespoons egg white)
- 2, 4-oz. raw chicken breasts, boneless, skinless
- 1/4 cup marinara sauce (try to find one with low or no added sugar)
- 1/4 cup shredded part-skim mozzarella cheese
- Salt and pepper to taste
Instructions
- Spray the bottom of your air fryer basket.
- Combine flour and psyllium, half the parmesan cheese, salt, pepper and seasoning in a small bowl; mix well.
- Spread the mixture onto a plate (so you can dip and coat the chicken). Set aside.
- Place egg in a small bowl and coat each piece of chicken in it.
- Then move the chicken from the egg to the bread crumb mixture and coat evenly.
- Lay the chicken in the air fryer basket and cook at 370 degrees for 6 to 7 minutes, then flip it and cook for an additional 6 to 7 mins or until chicken is no longer pink in the middle and juices run clear. If you have big breast (smirk) it's going to take longer.
- Preheat your toaster oven or oven broiler on high. Top each chicken breast evenly with marinara sauce, the remaining Parmesan, mozzarella cheese, and a little more seasoning for garnish, then return the pan to the to oven for 2 additional minutes or until cheese melts. DO NOT LEAVE THE OVEN AS IT WILL BURN (sorry for the shouty caps).
Notes
If you don't have access to an oven to melt the cheese, you can add the chicken breasts back into the air fryer for another 2 minutes.
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Nutrition Information
Yield 2 Serving Size 1, 4 ounce breastAmount Per Serving Calories 393Total Fat 16.5gCarbohydrates 9gNet Carbohydrates 6gFiber 3gProtein 50g
Caren is a certified yoga teacher, fitness instructor and ADHD Coach. As the founder of The Fit Habit, she shares ADHD-friendly self-care, food & fitness inspiration, along with practical ways to foster mind + body wellness.
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