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Keto Chicken Milanesa

By October 26, 2016December 14th, 2023Main Dish, Nut Free, Poultry

Keto Chicken Milanesa

I adore my subscription to Bon Appetit and I often get inspiration from their recipes. A few months ago they did a Chicken Milanesa with Maggi Ranch Sauce and I thought… I can make that “healthified!” Since I have been extremely busy with other projects (plus I have HUGE news coming soon!!!!), I just made a note to try it in a few months when things slow down… yeah, right!

Anyway, Primal Kitchen just came out with an AMAZING plant based ranch dressing! Once mine came in the mail (you all know I don’t like shopping!) I quickly pounded out some chicken breasts and made Keto Chicken Milanesa with Primal Kitchen Plant Based Ranch. OH MAN! It is awesome!

**NOTE that not ALL Primal Kitchen products have ingredients I personally use and recommend to my clients. Some have added starches and honey that we do not recommend. Always read the labels!

I often wished a company would come out with quality salad dressings without harmful canola and soy oils and finally we now have a company with our health in mind; Primal Kitchen rules!

Click HERE to find Primal Kitchen Products!

Chicken Milanesa with Primal Ranch

BUSY FAMILY TIP: Ask your local butcher to pound out boneless chicken thighs. All you have to do is bread them in the keto breading and fry for 4 minutes! Easy peasy!

Chicken Milanese with Primal Ranch

Maria Emmerich
Nut Free Dairy Free Option
Prep Time 5 minutes
Cook Time 6 minutes
Course Dairy Free, Main Course, Nut Free, Poultry, Sauces and Condiments
Cuisine American
Servings 4
Calories 511.3


  • 4 6- ounce boneless skinless chicken breasts pounded thin (or boneless skinless chicken thighs)
  • Fine grain sea salt and freshly ground black pepper to taste
  • 2 large eggs beaten
  • 1/2 cup pork rind crumbs or grind pork rinds into fine powder
  • 1/2 cup powdered Parmesan (place shredded Parmesan into a food processor until powdered)
  • 3 tablespoons Primal Kitchen avocado oil or coconut oil for frying
  • 2 cups leafy greens chopped
  • 2 small radishes sliced thin
  • 4 tablespoons Primal Kitchen Ranch Dressing
  • 1 lemon quartered


  • Place the chicken breasts in between 2 pieces of parchment paper and using a rolling pin, pound gently until chicken thighs are about ¼ inch thick. Season well with salt and pepper on both sides.
  • Place the beaten eggs into a shallow bowl. Beat in a tablespoon of water and season with salt and pepper. Place the pork dust and powdered Parmesan into another shallow bowl.
  • Dredge each breast in the beaten eggs and let extra drip off, then dip both sides in the pork dust mixture.
  • Place the chicken cutlets in the preheated pan and fry for 3 minutes, then flip and fry for 3 more minutes or until chicken is cooked through and breading is golden brown.
  • Meanwhile make the salad by chopping the lettuce and slicing the radish.
  • Place the fried chicken onto serving plates and divide the salad onto each plate. Squirt a lemon over each piece of chicken and salad. Drizzle with Primal Kitchen Plant based Ranch Dressing and serve.


Calories: 511.3 | Fat: 28.8g | Protein: 61.3g | Carbohydrates: 3.5g | Fiber: 1g | P:E Ratio: 2


KETO CLASS PARTICIPANT TESTIMONY: “I have been amazed at all the things I can eat and still lose weight, thanks to your recipes! 90 lbs down in a year as of today. Had a minor plateau for a few months, then started your supplement plan and tips from your keto life class and I’m losing again.

Already passed what was my goal weight for as long as I could remember, and now I’m 17 lbs away Chicken Milanesa with Primal Ranchfrom my crazy goal weight…the  low one I never thought I’d reach. If/when I reach that, I’ll have to set an insane goal weight! Like 125 or something. I literally have no idea when I weighed this little in my life. It must have been sometime in my young teenage years, before I ever  monitored my weight on the scale.

Get started on your path to Healthy Healing today! Join my Advanced Keto Class today!

Chicken Milanesa with Primal Ranch

Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • Liza Anderson says:

    Hi, I am excited at the keto recipes I’m finding. Thank you so much. I’m wondering if the nutritional value can be found somewhere?

    Thank you

  • Giovanna says:

    I have started going keto about 4 weeks ago and got motivated because I walked into the our local library and found your book! I will have to return it this week and I have already put one in my amazon order so I can keep it forever. I will probably memorize 🙂
    I am feeling so much better already. I started seeing a doctor who got all my results from saliva and blood work, super high on estrogen, super low on progesterone, low on Vit D. So I am taking supplements now but the change in my diet made a HUGE difference! I am not bloated and my breasts are not tender anymore! By the way, I am 47, starting with all the changes that age brings with. I also bought your webimar for Nov 6th, I am excited.
    Thank you for your blog and your recipes. And, as Liza, the lady who commented before me. I know it is more work for you, but could you please continue writing the nutritional information for your recipes? By the way, Milanesa (as we call it in Peru), is a dish we love in my country. thanks again

  • GiGi Eats says:

    I just saw that Primal Kitchen has RANCH DRESSING!! I must seek it out and try it ASAP! Plus my fiance is OBSESSED with ranch, and this would be 204398249384 x better than the crap you find in the store currently!

  • Lynn says:

    Hi there Maria,

    What are you feelings about Omega 3 to 6 ratios for Avocado oil? Extremely high in omega-6.

    “So, let’s get back to the avocado oil. Each single tablespoon (14 g) of avocado oil has a whopping 1754 mg of omega-6 and only 134 mg of omega-3. ”

    Thank you!

    • Maria Emmerich says:

      In general, yes, you want less omega-6 in your diet. But it is much better than the vegetable oils used in most ranch dressings. This is a convenience food so while not perfect, it is good if you are in a pinch. You can make your own ranch from my recipe and that is even better. 🙂

  • Sue says:

    Maria, you’ve taught us to avoid all trans fat, but there is some in this dressing, per the label. Why is this ok? Thank you –

  • Kathy says:

    This looks amazing! Where do you get your pork rinds and what brand do you prefer?

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