Keto Frango Empanado (Breaded Chicken)

Experience crispy, golden perfection with this Keto Frango Empanado (Breaded Chicken) recipe, a low-carb twist on the classic Brazilian favorite. Juicy chicken breasts are pounded to uniform thickness, then coated in a flavorful almond flour and parmesan cheese crust seasoned with garlic, onion, and paprika. Lightly pan-fried in olive oil before finishing in the oven, this keto-friendly dish delivers crunchy textures and savory goodness without the carbs. Best of all, it’s quick and easy to prepare, making it perfect for weeknight dinners or a crowd-pleasing centerpiece. Garnished with fresh parsley and served with optional lemon wedges for a refreshing zing, this gluten-free recipe effortlessly combines simplicity, health, and bold flavors.

Nutriscore Rating: 67/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces chicken breasts
• 1 cup almond flour
• 0.5 cup, grated parmesan cheese
• 3 large eggs
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon paprika
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup olive oil
• 2 tablespoons, chopped fresh parsley
• 1 optional, for serving lemon wedges

Directions

Step 1

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

Step 2

Place the chicken breasts between two sheets of plastic wrap or in a large ziplock bag. Use a meat mallet to pound the chicken to an even thickness, about 1/2 inch.

Step 3

In a shallow bowl, mix together the almond flour, grated parmesan cheese, garlic powder, onion powder, paprika, salt, and black pepper.

Step 4

In another shallow bowl, beat the eggs until well combined.

Step 5

Dip each chicken breast into the egg mixture, making sure it is fully coated.

Step 6

Then, coat the chicken in the almond flour mixture, pressing lightly to ensure it adheres well.

Step 7

Heat olive oil in a large skillet over medium-high heat. Once hot, add the chicken breasts, cooking for 2-3 minutes on each side until golden brown.

Step 8

Transfer the browned chicken breasts onto the prepared baking sheet.

Step 9

Bake in the preheated oven for 15-20 minutes or until the chicken is cooked through and the internal temperature reaches 165°F (75°C).

Step 10

Remove from the oven and let the chicken rest for a few minutes before serving.

Step 11

Garnish with chopped fresh parsley and serve with lemon wedges if desired.

Nutrition Facts

Serving size	(1078.5g)

Amount per serving	% Daily Value*
Calories	2633.2

Total Fat 157.8g	0%
Saturated Fat 32.6g	0%
Polyunsaturated Fat 5.3g
Cholesterol 1174.5mg	0%
Sodium 3413.8mg	0%
Total Carbohydrate 30.5g	0%
Dietary Fiber 12.4g	0%
Total Sugars 4.5g
Protein 270.5g	0%

Vitamin D 123IU	0%
Calcium 837.3mg	0%
Iron 12.6mg	0%
Potassium 392.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 54.1%

Protein: 41.2%

Carbs: 4.6%