Chicken Milanese | Keto | Nut Free recipe

Chicken Milanese is a favourite family that is ready in minutes. Bake it, air fry it, fry it! The choice is yours!
Before jumping to the recipe please note that the below information contains HOT TIPS for this recipe. We try and answer all your questions to guarantee a perfect keto recipe every time.

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. While a Milanese is crusted in parmesan.

Chicken Milanese on black plate with rocket

The Ingredients

Chicken Milanese ingredients in a blue triangle

How to Make It

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.

To air fry; bake at 200°C for 10-12 minutes. I only turn mine over with the last few minutes remaining to cook.

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

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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 7 votes!
Prep Time: 5 mins
Cook Time: 15 mins
Total Time: 20 mins
Course: Lunch and Dinner
Cuisine: American
Diet: Gluten Free
Recipe Category: Low Carb
Calories: 568kcal
Author: Megan Ellam
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Servings: 2 serves
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  • 440 g chicken breast 1 large breast fillet or 2 small
  • 2 tablespoons avocado 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 or crushed pork rinds
  • 25 g parmesan finely grated
  • Salt and pepper to taste


  • 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 the 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.


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.

Your Own Notes


Serving: 1serve | Calories: 568kcal | Carbohydrates: 9g | Protein: 56g | Fat: 34g | Saturated Fat: 6g | Polyunsaturated Fat: 10g | Monounsaturated Fat: 15g | Trans Fat: 1g | Cholesterol: 149mg | Sodium: 549mg | Potassium: 1064mg | Fiber: 7g | Sugar: 1g | Vitamin A: 415IU | Vitamin C: 3mg | Calcium: 231mg | Iron: 3mg | Magnesium: 166mg | Net Carbs: 2g
Tried this recipe?Mention @meganellam or tag #madcreations!

Megan Ellam is an Australian keto recipes blogger and author of amazing keto cookbooks such as Slow Cook KetoKeto LocoThe Healthy Family Keto Cookbook and Every Day Keto.

Megan has been following a ketogenic diet since being diagnosed with insulin resistance in early 2017.

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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¤£

  • Nina says:

    5 stars
    What to say – my family coukd eat this every day. Such an amazing flavour, šŸ‘ šŸ˜ Thank you Megan!

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