Appetizer/SnackMain DishRecipes

3-2-1 Keto Breading

I don’t know if you can actually call this a “recipe.”

It’s a mixture of three different ingredients that form a perfect keto breading.  It holds up to baking and frying.  It’s inexpensive and lasts forever.

(Yes, I have used crushed pork rinds, and I don’t care for them).

Are you ready for this?



  • 3T parmesan cheese
  • 2T golden flaxseed meal
  • 1T almond flour

Yes, that is it.


Measure out your ingredients in a bowl.  Add whatever seasoning you’d like – I usually throw in some garlic powder, onion powder, and seasoning salt.  If I’m frying fish, I like Old Bay.  If I’m cooking chicken, I like Mrs. Dash.  Go crazy.


Mix all ingredients together with a fork.


Coat some meat in mayo or an egg wash and bake and/or fry it.  This is what I use on my chicken strips now.  It’s amazingly versatile.

Just look at this pork chop!


Oh yeah.  Look how crispy that breading looks.

The parmesan lends a delightful flavor and is dirt cheap.  The flaxmeal adds a little fat and some valuable nutrition.  The almond meal has the best texture, but is too expensive and calorically dense to use on its own.  This trifecta is the best!


One batch of the breading is enough to coat two servings of meat – chicken strips for my husband and I, two big fish fillets, two porkchops, etc.  Just scale up or down depending on the amount of things you want to bread – the important thing is to keep the 3:2:1 ratio.  At 130cal, 1g net carbs, 11g fat, and 4g protein, it’s perfect for most macros.


As always, if you enjoyed this recipe, would you pretty please consider liking my Facebook page?  You could also follow me on Instagram.  And I love comments here – let me know how you like a recipe, and/or how you tweak it to make it your own!

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  1. I don’t know why 3-2-1 breading isn’t on the cover of Time Magazine! Absolutely fantastic, thank you so much for this. The first time I had this I was chatting with my boyfriend on the phone. I took a bite, and then asked him to hold on a sec because I literally had to get up and dance… YES IT WAS THAT GOOD!

    1. Thank you!! I’m so glad you like it! It’s definitely one of my less popular recipes, which kind of boggles my mind because I use it ALL THE DAMN TIME. But savory stuff is just not nearly popular as desserty stuff, I guess. But oh man, I’m always frying me up some fish or making some meatballs.

    1. You can do either! I usually prefer to fry my fish and chicken strips, but I bake my porkchops. I also like to use this breading as a filler in meatballs!

        1. When most people make meatballs or meatloaf, they don’t just make lumps of beef – they add some sort of filler to bulk it up and to spread the meat out more. That’s why meatloaf kind of has the connotation of being poor people food – you get a little bit of beef and you stretch it with things like corn flakes, or oatmeal, and ketchup, etc. When I make meatballs, I use ground beef, an egg, and my 3-2-1 breading. It bulks them up and gives a good flavor and that traditional meatball consistency.

    1. Oh nice!!! Do you have a picture you could share? This is the first time someone has used it for that particular application… hmm, never thought of onion rings, but I’m not a big fan of onions anyway. I bet I could make some mean fried pickles, though…

      Thanks for the idea!

  2. Hi, I bought regular flaxseed meal instead of golden. Should that make a big difference? I couldn’t find a lot of information on the difference. Thanks!

    1. It shouldn’t make a difference! Golden flaxmeal is just slightly mellower in flavor, I believe. There’s not really much of a difference at all!

  3. I really love your recipes! and I haven’t been getting your newsletter/blog and now I know why, it says that I opted out on emails, which I didn’t or did by accident, so would you please sign me up for your newsletter by email, please!.

    1. Kelly, I tried to subscribe you, but it said you opted out – it should have sent you some details about how to sign back up via wordpress. Hope that helps! I’ve never ran into that issue before!

  4. I just tried these and they’re pretty great! Do you have any advice on how to lower the parmesan amount though? I’m lactose intolerant and this is a bit too much cheese.

    1. You don’t have to use the parmesan at all — you can just mix flax and almond meal if you’d like! I just like the parmesan because it’s cheap and I prefer the flavor.

  5. I just used this for shrimp. It was great! I didn’t have the powdered parm, so I used the shredded and it was still great! Thank you so much!!!!!!! Life saver for sure.

    1. I think it’s just the texture of the parmesean! Hell, I’ve never looked at the additives… I figure there are so many additives in everything, I don’t worry about it.

  6. Tried it tonight…worked really well. I used it for wild cod. Dipped it in egg wash First and then the breeding. Cooked it in coconut oil in a cast iron skillet. Thanks, great recipe!

  7. I just liked your page on Fb. I’m from the Deep South. I know all about cornmeal!! Can I just use the egg wash and almond meal to fry some whiting fish?

  8. Thank you for this, look forward to trying this tomorrow. My husband loves fried catfish and hasn’t been able to have it due to his diabetes. Now I have a bearding he can eat!!!!

  9. In your computation for the calories in your Parmesan (I used same brand) you made an error. The container says 20 calories for 2 teaspoons. 3 tablespoons is 9 teaspoons thus the calorie count should be 90 not 30 as you stated. The total calorie count should be 190 not 130 and thus 95 per serving not 65. But I still like the low carb count!

  10. Hi, love this recipe and tried it as is with fish…AWESOME! Today I want to use it with some chicken wings but I ran out of almond meal (still have the parm and flax), I have some arrowroot starch and coconut flour. Do I just skip the almond or should I add any of the other things I have there?

  11. THIS WAS AMAZING. Just made it for my whole family and it was a big hit. The same texture as breadcrumbs, but more flavorful. Holy grail!

  12. I made this a few eeks ago and used it to deep fry some fish and it came out great. Tried it again tonight to deep fry some shrimp and it just fell right of the shrimp in the fryer. Any idea why? The only difference was for the fish I slathered the fish in mustard and the shrimp I used Mayo.

  13. Wow, so happy I found your recipe! Made chicken strips… awesome! Next, onion rings, shrimp, fish… the possibilities are endless . Oh, and just saw your low carb sausage ball recipe. I’ve got some carbquick that I wanted to use up and these sound amazing!

  14. I know most said this but just made chicken strips…OMG IT IS THE BEST THING EVER!! I added onion powder, garlic powder, paprika, salt and pepper. Didn’t even need a dipping sauce. Next time going to add franks hot sauce powder to see if I can turn up the heat.
    Thank you for making Keto delicious!

  15. Did not have the outcome was expecting. Mix did not stay well when cooking, nor got very crispy, yes, the oil was hot enough. Salt, pepper, Old Bay, nothing crazy. Addeda bit of heavy cream to the egg, nice and thick.
    I usually let my breaded proteins rest after breading to allow the coating to saturate, thus holding the coating on.
    Tried it the way it is written?
    Next time Ill try it that way.
    Nice addition though, expands the possibilities!

  16. I just broke down and ordered a Cuisinart Air fryer/ toaster/ oven. I absolutely love fish and chips, but I’m trying to be pure with my Keto diet, so I don’t have it but once a year or so! I’ve always been petrified of deep fat frying, so I’m hoping that this will be the answer to my prayers. Anyway, in anticipation, I was looking for recipes such as this. All of the positive comments are making my mouth water, realizing that I will be able to stay true to the diet while eating foods I love. I was thinking of the same exact ingredients, but I wasn’t sure of proportions–thank you for doing the legwork! I have some chicken breasts in the fridge…I think my maiden voyage into air frying will be with your recipe….I’m so excited

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