Home / Food & Fitness / 3-2-1 Keto Breading

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!


  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!

    • 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.

  2. Do you fry or bake with this recipe?

    • 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!

  3. This is absolutely delicious! Can’t wait to make it again. Thanks so much! 5⭐️⭐️⭐️⭐️⭐️

  4. OMG!!! Made it for dinner and it is soooo good!!!! Even my picky husband liked it!!!

    • Try using it as a meatball filler! So versatile!

        • 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.

  5. This was delicious, thank you!

  6. I just used your “breading” to make onion rings…. DELICIOUS!!!

    • 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!

  7. 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!

    • 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!

  8. I can’t wait to try this! Making pan-fried fried fish tonight for dinner.

  9. 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!.

    • 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!

  10. 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.

    • 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.

  11. Is there anything you suggest to substitute for the flaxseed meal?

  12. Just used this as a meatball filler. I don’t eat pork so that eliminates pork rinds as breading. That you so much for this

  13. 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.

  14. I just found bags of the flaxseed meal at Aldi’s for a fraction of the price anywhere else! I cannot wait to get back to “breaded” food on my Keto diet! Thank you!!

  15. Thanks for the recipe – going to make chicken nuggets tonight.
    Love your blog and kitty pics!

  16. Is it teaspoon of tablespoon ….. the T

  17. Do you think the additives in the Kraft cheese makes this work so well? Or is it the texture of the cheese?

    • 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.

  18. I love this recipe. I like making fried chicken cooked in lard with it, and I’ve linked to this so many times.

  19. 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!

  20. Can I use regular flaxseed meal or does it have to be golden?

  21. Altanett Winbush

    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?

  22. I will be trying this on shrimp tomorrow night. Can’t wait!!!!

  23. Just wanted you to know that this was a GAME. CHANGER. Thank you!

  24. 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!!!!

  25. Great recipe. I don’t do keto but definitely getting white flour and sugar out of my diet. This is perfect for my needs. Thanks!

  26. 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!

  27. Did this on my baked od. Awesome.

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