Keto Fried Chicken {Asiago and Parmesan Breaded}

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This recipe is one of my favorites, and I was eating it before I started the keto diet. My husband fell in love with Asiago cheese when we lived on Cape Cod. He would visit the Cape Cod bagel at least once a week and get the Asiago Bagle. I have to admit, they were delicious. Obviously, I would never eat one today, but I remember enjoying them a little more than I should have.

When I first made this recipe, he said it reminded him of those bagels, and he knew he had just won the jackpot! For me, cooking is not about eating good food, it is always about how my food makes other people feel. I've been this way since I was a teenager and cooked my first recipe from the Better Homes and Gardens cookbook (Spinach Pinwheels for Anyone Wondering).

If I was single, I'd probably never cook, and if I did, I'd probably eat a lot of lettuce wrappers!

It's harder for me to eat keto chicken because of the high protein content, but on days when I know I'm going to eat chicken for lunch or dinner, I generally try to balance my fat and protein with a fat pump. It may be easy to look at protein-rich foods and think you should cut them out, but I wouldn't recommend it.

It is often taught that eating too much protein can cause protein to break down like carbohydrates and turn into sugar, therefore expelling you from ketosis and causing weight gain. This has not yet been tested. Proteins take longer to break down than carbohydrates, so the rate alone would make a significant difference. From a scientific perspective. It's also difficult to determine what ā€œexcess proteinā€ would look like for each person because there are so many variables. All that said, I try to keep my diet at a moderate protein level because that seems to work well for me. I have energy, I'm not hungry that fast, and it works well in my meal planning and lifestyle. My husband, on the other hand, ingests a lot more protein than I do and would probably be considered on the top side of protein even though we "plan" to keep his protein in the 20% range.

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When it comes to what you choose to eat, you have to figure out what works for you and what doesn't. If you are interested in learning more about how your body works, try experimenting. If you want to increase your protein, try it for a week and see how it feels and if you gain weight. That is the only way you can be sure.

Keto Fried Chicken {Asiago Breaded and Parmesan:

Yield: 6 servings

Keto Fried Chicken

Healthy fried chicken? So is! Skinless fried chicken is lower in calories and tastes just as amazing. Of course, this is a keto recipe, so we're going to add a little fat, but it's the type you'll love to eat. Bacon!! The fried chicken breast with bacon and cheese will make your family beg to see this on the menu every week. If you don't like Asiago, we won't be offended! Try different cheeses to your liking.

Preparation time: 5 minutes

Time to cook: 15 minutes

Total time: 20 minutes


  • 1.50 pounds of chicken breasts
  • 1 large egg
  • 2 tablespoons of water
  • 3/4 cup grated Asiago cheese
  • 1/4 cup grated Parmesan cheese
  • 1/8 teaspoon garlic powder
  • 1/8 teaspoon of pepper
  • 1/4 teaspoon of salt
  • 2-4 tablespoons of olive oil
  • 1/2 lb cooked, minced bacon


  1. In a bowl mix egg and water
  2. In a separate bowl, mix the asiago cheese, parmesan cheese, garlic powder, salt, and pepper.
  3. Separate 1/4 cup of the cheese mixture and place in a small bowl
  4. Heat oil over low heat in a heavy skillet
  5. Dip the chicken breasts in the egg (both sides) and then top with the cheese mixture (both sides)
  6. Fry the chicken until golden brown (be careful not to let the crust stick to the pan) turning it every 3-5 minutes
  7. Fry the chicken until the temperature reads 165
  8. Place the chicken in the roasting pan and top with the remaining cheese mixture.
  9. Grill for 3-5 minutes (to melt cheese)

Nutritional information:

Yield: 6 Serving Size: 4 oz Calories: 513 Total Fat: 31 g Saturated Fat: 9 g Trans Fat: 0 g Unsaturated Fat: 20 g Cholesterol: 175 mg Sodium: 1042 mg Carbs: 2 g Net Carbs: 2 g Fiber: 0 g Sugar: 0 g Protein: 54 g

When you cook this, try to stay close to the stove. This cheese breaded will crumble and fall off if it's too hot too fast. Fry this in the lowest setting possible (but keep it warm enough to fry). It also helps to use a spatula to lift the chicken every few minutes to keep the "breading" on the chicken and out of the pan.

Nutritional information for Keto Fried Chicken Asiago and Parmesan breading:

This is for a 4 oz. Serving (recipe makes 6)

Calories: 341 Total fat: 17 g Cholesterol: 171 mg Sodium: 566 mg Potassium: 349 mg Carbohydrates: 0 Dietary fiber 0 Sugars: 0 Protein: 41 g

* We strive to make all of our recipes according to our dietary standards. Our recipes have to meet the following criteria: low in carbohydrates, high in fat, moderate protein, no sugar (we only allow natural fruits, vegetables and dairy sugars in our diet, and very little raw stevia) and gluten-free. You can learn more about how we eat and how to calculate the amounts of macronutrients you need on a daily basis.

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