High-Protein Crispy Chicken with Roasted Tomatoes
Crispy chicken cutlets with roasted tomatoes and herbs — ready in 30 minutes
This high-protein crispy chicken with roasted tomatoes coats chicken cutlets in almond flour or crushed pork rinds, pan-fries them until golden, then tops them with roasted cherry tomatoes and herbs, like the plate. Each serving has 38 g of protein and 4 g net carbs.
Low carb, sugar-free, and no breadcrumbs.
Why you’ll love this chicken
- 38g protein per serving
- 4g net carbs
- Crispy coating
- Ready in about 30 minutes
- Roasted tomatoes
- Herbs
Health notes
- Protein: Chicken breast cutlets.
- Low carb: Almond flour or pork rinds. No breadcrumbs or sugar.
- Sugar-free: No added sweetener.
- Keto-friendly: Each serving stays around 4g net carbs if the coating is measured.
Key element — use a low-carb coating
Regular breadcrumbs are not in the 4g number. Use almond flour or crushed pork rinds so the macros hold, like the plate.
Ingredients
Chicken (4 servings)
- 4 boneless skinless chicken breasts, pounded thin
- 1 cup almond flour or crushed pork rinds
- 2 large eggs
- 2 Tbsp oil
- 1 cup cherry tomatoes
- Fresh basil or parsley, chopped
- 1 tsp garlic powder
- ½ tsp black pepper
- Salt, to taste
Swaps
- Breadcrumbs or a sugar sauce: Not in the 4g number.
- Chicken thighs: Same amount. Fat rises a little.
- Extra tomatoes: Carbs rise. Measure them.
- No herbs: Flavor is milder.
Instructions
| 1 | Coat. Beat the eggs in a shallow bowl. Place the almond flour or pork rinds in another bowl. Season the chicken with salt, pepper, and garlic powder. Dip each piece in the egg, then press into the coating. |
| 2 | Fry. Heat oil in a large skillet over medium-high heat. Cook the chicken 4–5 minutes per side until golden and cooked through. Remove. |
| 3 | Tomatoes. In the same pan, add the cherry tomatoes. Cook 3–4 minutes until blistered. |
| 4 | Serve. Place the chicken on plates. Top with the roasted tomatoes and chopped herbs, like the photo. This batch makes 4 servings. |
Pro tips
- Use almond flour or crushed pork rinds. Breadcrumbs are not in these numbers.
- Do not overcrowd the pan. Work in batches.
- Cook until the coating is golden so the chicken stays crisp.
- Measure the tomatoes. Extra raises the carbs.
- Macros are per serving, 4 from this batch.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 310 |
| Protein | 38g |
| Net carbohydrates | 4g |
| Total carbohydrates | 6g |
| Fiber | 2g |
| Total fat | 15g |
| Sodium | 420mg |
Estimates based on chicken breast, almond flour or pork rinds, and roasted tomatoes, divided into 4 servings. Breadcrumbs and a sugar sauce are not included.
Variations
Chicken thighs
Same amount. Fat rises a little.
No tomatoes
Skip them. Carbs drop a little.
Cheese
Stuff a slice of mozzarella inside the cutlet before coating.
Spicy
Add a pinch of cayenne to the coating.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 3 days | Cover once cool |
| Reheat | 2 min | Skillet or air fryer |
| Freezer | Up to 1 month | Cool fully. Thaw in the fridge |
FAQ
Test your knowledge
5 quick questions about this crispy chicken
1. Protein per serving?
2. Net carbs per serving?
3. What keeps the carbs at 4g?
4. About how long does this take?
5. What is not in the 4g number?
