Chicken Schnitzel & Cauliflower Mash

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!

Prep Time
10 minutes
Cook Time
20 minutes
Serves 1
Keto Chicken Schnitzel & Cauliflower Mash


Step 1. Use a heavy rolling pin to beat the chicken breast until it is about a centimetre in thickness.

Step 2. 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.

Step 3. 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.

Step 4. 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.

Step 5. Remove and leave to rest on a piece of kitchen paper for a minute or two prior to serving.

Step 6. 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.


  • 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

Per serve:

Energy: 837kcal. (3654kJ)

Fat: 71% (70g)

Protein: 24% (51g)

Carbohydrate: 5% (6g net carbs)

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