Veal Milanese with Rocket and Parmesan

Why This Works for Intermittent Fasting

Veal Milanese is traditionally built on a breadcrumb crust, but swapping in crushed pork rinds and almond flour gives you the same shattering crunch with zero starch and almost no carbohydrate. Veal cutlets are lean and very high in protein, while the parmesan in the crust and the olive oil finishing the rocket salad supply the fat needed for real satiety — so a modest portion still leaves you satisfied through a long fasting window. It's rich enough to feel like a treat while staying squarely inside a keto or carnivore-adjacent eating pattern.

Ingredients

For the veal:

• 4 veal cutlets (about 5 oz / 140g each), pounded to ¼-inch thickness
• ½ cup finely crushed pork rinds
• ½ cup blanched almond flour
• ½ cup finely grated parmesan, plus extra shaved parmesan to serve
• 2 large eggs
• 1 teaspoon sea salt
• ½ teaspoon black pepper
• ½ teaspoon garlic powder
• 4 tablespoons olive oil, for frying
• 2 tablespoons butter

For the rocket topping:

• 4 cups fresh rocket (arugula)
• 2 tablespoons olive oil
• 1 lemon, juiced, plus wedges to serve
• Sea salt and black pepper, to taste
• ¼ cup shaved parmesan

Instructions

1. Prepare the cutlets. Place each veal cutlet between two sheets of parchment or plastic wrap and pound to an even ¼-inch thickness with a meat mallet.
2. Set up the crust station. In one shallow bowl, whisk the eggs. In a second bowl, combine the crushed pork rinds, almond flour, grated parmesan, salt, pepper, and garlic powder.
3. Bread the veal. Dip each cutlet in the beaten egg, letting the excess drip off, then press firmly into the pork rind and almond flour mixture, coating both sides evenly.
4. Heat the fat. In a large skillet, heat the olive oil and butter over medium-high heat until shimmering.
5. Fry the cutlets. Working in batches so the pan isn't crowded, fry the veal for 2–3 minutes per side, until deeply golden and crisp. Transfer to a wire rack or paper towel-lined plate.
6. Dress the rocket. In a bowl, toss the rocket with olive oil, lemon juice, a pinch of salt, and pepper.
7. Assemble. Plate each crisp veal cutlet and top generously with the dressed rocket and shaved parmesan. Serve immediately with lemon wedges.

Nutrition Per Serving

Fasting Compatibility

The high protein and fat combination makes this an excellent choice for breaking a fast or as the single meal of an OMAD protocol, and its near-zero carbohydrate load fits comfortably within a 16:8 or 18:6 eating window without disrupting the fast that follows.

Related Recipes

• Rack of lamb with herb and garlic crust
• Parmesan chicken caesar
• Steak salad with rocket and parmesan

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.