Chicken Milanese | Keto | Nut Free recipe

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Chicken Milanese a favourite meal of many, with a nut free keto twist. I aim to please and this is one recipe that will have the whole family asking for more!

If you are wondering what the difference is between a Chicken Milanese and a Chicken Schnitzel, the answer is…. parmesan. A chicken schnitzel recipe is traditionally done just with breadcrumbs. In this chicken Milanese recipe I have not only used parmesan but also used one of my all-time favourite ingredients golden flax seeds/meal. I love the earthiness of golden flax meal in recipes and as a schnitzel crumb this makes for a perfect nut-free keto recipe that allows many more people to enjoy it. Plus a super bonus is this is a suitable nut-free lunchbox recipe.

Chicken Milanese on black plate with rocket


Golden Flax Seeds/Meals

This really is a very easy recipe. But be like me and make sure you always have golden flax in the pantry or fridge. It is such a great ingredient to use in so many recipes that has a lovely flavour and colour (for pretty plating and photography). It is best to store flax seed in the fridge once open. Keeping it in the fridge stops the seeds from going rancid. If you only have brown flax you can use it but it will have a much stronger flavour. Golden flax seeds/meal are available in Coles supermarkets in the gluten-free aisle, or in most health and keto supply stores like Elite Health Supplements. For a simple substitute to flax, use almond meal, pepita meal or crushed pork rinds.


Whether it is parmesan, grana padano, romano, or any hard salty cheese this recipe will work. For a completely dairy free chicken Milanese recipe feel free to substitute with nutritional yeast or even just increase the amount of herbs and golden flax.

The Herbs and Spices

I love herbs and spices! Herbs and spices have always been my most used ingredient in all my cooking since I was knee high to a grasshopper. In this recipe I used fresh lemon thyme in the crumb and fresh chopped parsley to serve. I also did sneak 1/2 a teaspoon of Italian mixed herbs too but that is totally optional. This recipe would also work amazing with fresh rosemary, marjoram, sage or oregano.

The Wash

To make this very simple and fragrant I have actually created a wash of olive oil, wholegrain mustard, lemon zest and juice. 

Chicken Milanese ingredients in a blue triangle


This recipe is perfect to bake, fry or even air fry. Choose your favourite. As such a lazy cook I much prefer popping it in the oven and setting the time and doing something else, plus clean up is a breeze. If you are choosing to fry, use a little duck fat, or lard. Heat the oil to medium heat and shallow or deep fry until cooked through.

Chicken Milanese on black plate with rocket

Following a ketogenic diet is rewarding in so many ways. Aside from the amazing health benefits I love finding great new recipes that deliver on flavour and satisfaction. Eating delicious wholefood ingredients I feel on top of the world. I am so grateful every day that I found this way of eating. If you haven’t committed yet or would like to try a 28 day meal plan then maybe try our Keto Life – 4 week Meal Plan complete with daily macros, recipes and a full keto meal plan (even if you eat 3 meals a day). Try it and tell me after how great you feel too. It isn’t hard you just have to start.

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Chicken Milanese on black plate with rocket

Keto Chicken Milanese

My Chicken Milanese will soon be your favourite lunch or dinner. It is so simple but unbelievably tasty. A family favourite that even kids of all ages will love you all the more for making it.
5 from 6 votes
Prep Time: 5 mins
Cook Time: 15 mins
Total Time: 20 mins
Course: Lunch and Dinner
Cuisine: American
Recipe Category: Low Carb
Calories: 651kcal
Author: Megan Ellam
Servings: 2 serves
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  • 440 g chicken breast 1 large breast fillet or 2 small
  • 2 tablespoons olive oil
  • 1 tablespoon seeded mustard
  • Zest and juice of 1 lemon
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon paprika
  • 1 tablespoon fresh thyme leaves
  • 50 g golden flax meal
  • 25 g parmesan finely grated
  • Salt and pepper to taste
  • Fresh parsley to serve


  • 2 cups fresh rocket
  • 1/2 avocado chopped
  • lemon wedges and mayonnaise
  • Olive oil spray for baking


  • Lard Duck Fat, Tallow for frying


  • Preheat oven to 220℃. Line a large baking tray with baking paper.
  • Butterfly chicken breast and flatten slightly with the smooth side of a mallet.
  • Mix oil, mustard, zest and juice together in a medium-sized bowl.
  • In a separate bowl mix remaining ingredients.
  • Massage oil mix into prepared chicken breast then press firmly in coating. Press firmly to coat the chicken well.
  • Bake 15-20 minutes turning half way.
  • Serve with salad.


1. Chicken can be substituted for any meat, firm fish, or haloumi.
2. Crumbed chicken can be frozen cooked or raw.
3. For frying instructions read blog post.
4. At just 3g net carbs this makes for a delicious very low carb dinner option.


Serving: 1serve | Calories: 651kcal | Carbohydrates: 14g | Protein: 57g | Fat: 41g | Saturated Fat: 7g | Cholesterol: 149mg | Sodium: 473mg | Potassium: 1356mg | Fiber: 11g | Sugar: 1g | Vitamin A: 1125IU | Vitamin C: 16.3mg | Calcium: 275mg | Iron: 3.6mg | Net Carbs: 3g
Tried this recipe?Mention @meganellam or tag #madcreations!

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Chicken Milanese on black plate with rocket

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  • Sue says:

    Milanese is one of my favourite recipes and this didn’t let down my expectations …. Thankyou again for another outstanding meal & Thankyou for letting me test it for

  • Lynda says:

    5 stars
    Oh wow. I had no idea how flavour packed this meal is. This will be one of our regular meals from now on. I had my grandkids over and they loved it. I love easy meals and this one is quick and easy to make. Thanks Megan for another great recipe

  • Natusha says:

    5 stars
    This is 10/10 delicious! What a great dish!

  • Katrina says:

    Not sure what happened but it was a bit of a fail for me (oven method) ended a soggy mess! But the taste was amazing! Will try again and maybe shallow fry next time.

  • Nicole S says:

    5 stars
    Love these! I subbed the lemon for ACV and thyme for oregano because that’s what I had on hand. I tripled the recipe with the intention of freezing some for lunches but the family loved them too much for any to even make it to the fridge.

  • Lynda H says:

    5 stars
    YUM .. perfect with a side of cauliflower dauphinoise šŸ˜
    Love your recipes Megan.
    Iā€™m still catching up šŸ¤£šŸ¤£šŸ¤£

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