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Chicken Milanese on black plate with rocket

Keto Chicken Milanese

Megan Ellam
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
Servings 2 serves
Calories 568 kcal


  • 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.


Serving: 1serveCalories: 568kcalCarbohydrates: 9gProtein: 56gFat: 34gSaturated Fat: 6gPolyunsaturated Fat: 10gMonounsaturated Fat: 15gTrans Fat: 1gCholesterol: 149mgSodium: 549mgPotassium: 1064mgFiber: 7gSugar: 1gVitamin A: 415IUVitamin C: 3mgCalcium: 231mgIron: 3mgMagnesium: 166mgNet Carbs: 2g
Keyword chicken milanese nut free
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