This pub staple is usually covered in bread crumbs, but you won’t miss it with this combination of almond meal, parmesan, and herbs. Delicious!


Makes one serve

Energy: 837kcal. (3654kJ)

Fat: 71% (70g)

Protein: 24% (51g)

Carbohydrate: 5% (6g net carbs)


Prep Time: 10 mins.

Cook Time: 20 mins.



100g skinless chicken breast

30g almond meal

30g parmesan, grated

1 pinch smoked paprika

1 pinch mixed herbs

1 pinch black pepper

180g cauliflower, cut into florets

10g butter, melted

5mL Keto-Fit MCT oil

1 extra-large egg, beaten

25mL extra virgin olive oil

2 pinches sea salt

2 pinches black pepper

1 handfuls flat-leaf parsley, roughly chopped, to serve

1 lemon wedges, to serve



  • Use a heavy rolling pin to beat the chicken breast until it is about a centimetre in thickness.
  • Meanwhile, combine the almond meal (approx. 1/3 cup) with half the parmesan, as well as the paprika, mixed herbs and black pepper in a bowl; mix well to combine. Set aside.
  • Bring a pot of water to the boil and add the cauliflower. Cook for 10-12 minutes, or until soft enough to mash. Drain, and place in a food processor along with the butter (approx. 2 tsp), the remaining parmesan, and MCT oil (approx. 1 tsp). Season with salt and pepper, and blitz until smooth.
  • To coat your schnitzel, dip the chicken breast first in the beaten egg, and then the almond meal ‘crumb’. Ensure it’s evenly and well coated.
  • Heat the olive oil in a frying pan over medium-high heat. Cook the schnitzel for 4-5 minutes in total, turning halfway through.
  • Remove and leave to rest on a piece of kitchen paper for a minute or two prior to serving.
  • To serve, create a bed of cauliflower mash on a plate, top with schnitzel, fresh parsley, and serve with a lemon wedge. Season to taste.