Low Carb Italian Chicken Cutlets
Low Carb Italian Chicken Cutlets recipe is high in protein and full of flavor. The chicken is dipped in Greek yogurt to help the crispy pork rind crumb breading stick, making it a delicious, keto and diabetic friendly option for a quick and easy meal! Make it in the oven or air fryer!
Servings: 5 people
Calories: 411kcal
Cost: $15
Ingredients
- 5 skinless chicken breasts 6oz around ¼ inch thick.
Marinade
- 2 tablespoon olive oil
- 2 teaspoon lemon juice
- ¼ teaspoon salt
- ¼ teaspoon black pepper
Pork Rind Breading
- 1.5 cups pork rind crumbs
- ½ cup grated parmesan
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- 2 tablespoon italian seasoning
Yogurt Mixture
- 1.5 cups plain greek yogurt (2-5%)
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- 1 tablespoon milk or cream of needed
Instructions
- Preheat your oven to 400°F (200°C).
- Pound the chicken breasts to a thickness of ¼ inch (each breast should be around 6 oz). If they are too thick, you can cut them into thinner pieces. If your chicken breasts are large you may only need 2-3 chicken breasts.5 skinless chicken breasts
- In a large bowl, whisk together the marinade ingredients and then transfer the chicken to the bowl. Let it marinate for at least 30 minutes to enhance the flavor and tenderness.2 tablespoon olive oil, 2 teaspoon lemon juice, ¼ teaspoon salt, ¼ teaspoon black pepper
- On a flat platter or dish, combine seasoned pork rind breading and mix until well combined.1.5 cups pork rind crumbs, ½ cup grated parmesan, ¼ teaspoon salt, ¼ teaspoon black pepper, ½ teaspoon garlic powder, ½ teaspoon onion powder, 2 tablespoon italian seasoning
- In a medium-sized bowl, whisk together the yogurt mixture. If yogurt mixture is too thick, you can thin it out with milk or cream.1.5 cups plain greek yogurt (2-5%), ¼ teaspoon salt, ¼ teaspoon black pepper, 1 tablespoon milk or cream
- After 30 minutes, remove each chicken breast from the marinade. Let any excess liquid drip off. Dip the chicken into the yogurt mixture, ensuring it is fully coated. Shake off any excess yogurt.
- Then place the yogurt coated chicken in the seasoned pork rind mixture, ensuring each cutlet is generously coated.
- Prepare for baking. Place the breaded cutlets on a baking sheet lined with parchment paper and a wire rack to allow for even cooking. If you don't have a wire rack you can bake on a sheet pan lined with parchment paper, just flip a couple of times to promote even browning.
- Spray the chicken cutlets with olive oil spray or baking spray. This will help achieve a golden, crispy crust while baking.
- Bake in the oven at 425°F (220°C) for 30 minutes. Flip the cutlets halfway through cooking for even browning. Cook until the internal temperature reaches 165°F (74°C). Baking time may vary depending on how thick your chicken breasts are.
- See notes above for the step by step directions for the air fryer directios.
Video
Nutrition
Calories: 411kcal | Carbohydrates: 4g | Protein: 54g | Fat: 19g | Fiber: 1g | Sugar: 2g
