Ultimate Low-FODMAP Chicken Parmesan / Parmigiano; Gluten-free
November 2, 2017Printer Friendly Version
Low-FODMAP Chicken Parmesan is the ultimate family dinner. It is full of low-FODMAP protein from chicken and cheese, delicious low-FODMAP vegetable nutrients in the homemade low-FODMAP marinara, and tasty low-FODMAP sources of calcium! Everyone loves low-FODMAP Chicken Parmesan, and you won’t feel left out of your favorite Italian meal. Plus this low-FODMAP dinner is super easy to make and freezes great!
You may also love:
- low-FODMAP Pizza
- low-FODMAP Lasagna
- low-FODMAP Chicken Piccata
- low-FODMAP Maple Dijon Chicken Thighs
- low-FODMAP Beef and Potato Stew
Or check out over 400 more low-FODMAP recipes on the blog. IBS-friendly!
Be healthy and happy,
Rachel Pauls, MD
Ultimate Low-FODMAP Chicken Parmesan/Parmigiano; Gluten-free
Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients
Bake 400 F
Prep time 30 min
Bake time 40 min
Equipment: 9 x 13 baking pan
- 2 pounds boneless, skinless chicken breasts or thighs (4-5 pieces)
- ½ cup low-FODMAP, gluten-free flour (any variety works well that I’ve tried)
- 1 tsp xanthan gum, if this is not included in your flour choice
- 3 large eggs
- 2 to 3 cups low-FODMAP gluten-free bread crumbs – see recipe, or use store-bought (I personally don’t tolerate the additives in commercial panko crumbs that I have tried, so I make my own!)
- 1-2 tsp kosher salt
- 1 tsp black pepper
- 2 TB olive oil, for frying
- 3 cups Rachels’ best low-FODMAP spaghetti/ marinara sauce
- about 3/4 recipe
- 2 TB finely grated Parmesan, preferably Parmigiano-Reggiano
- 2 cups fresh mozzarella, grated or torn into bite-sized pieces
Directions for low-FODMAP chicken parmesan:
- Heat oven to 400 degrees
- Place chicken cutlets between two pieces of parchment or plastic wrap
- Using a kitchen mallet or rolling pin, pound meat to even 1/4-inch-thick slices (this step is important)
- Place each of:
- flour plus xanthan gum (if not included in your flour)
- eggs and
- low-FODMAP bread crumbs separately into three wide, shallow bowls
- Season chicken pieces generously with salt and pepper
- Dip a piece in flour, then eggs, then coat with low-FODMAP bread crumbs
- Repeat until all the pieces are coated
- Fill a large skillet with 1/2-inch oil and place over medium-high heat
- When oil is hot, fry chicken in batches, turning halfway through, until golden brown
- Transfer to a paper towel-lined plate
- Spoon a thin layer of sauce on the pan and lay the cutlets on this
- Place half the mozzarella over the cutlets
- Spoon Rachel’s best low-FODMAP spaghetti sauce over the cutlets/cheese
- Top with remaining mozzarella
- Place Parmesan over the top
- Transfer pan to oven and bake until cheese is golden and casserole is bubbling, about 40 minutes
- Let cool a few minutes before serving
- Serve with salad, low-FODMAP roasted or baked potatoes, low-FODMAP vegetables, or low-FODMAP gluten-free pasta of your choice
It’s the ultimate low-FODMAP Chicken Parmesan!
Printer Friendly Version
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This recipe reminds me of Olive Garden! It is so good. Thank you for posting it.
Much appreciated! We agree it’s like a gourmet Italian restaurant. Thank you for taking the time to comment. Have a wonderful day!
Hi! I’ve made this a few times and enjoyed it. Is there a printer friendly version?
Actually we do not have printer ready formatting for the recipes, but if you copy/paste them to a word document, then you can print that version for yourself. Also, we will be launching a cookbook later this year for any interested readers! Have a great day 🙂
Thank you for this recipe. Cooking low fodmap Italian food seemed like a daunting task. Yet, this recipe is so easy and delicious. I almost didn’t try it as a reviewer compared it to Olive Garden. This is much better than anything OG serves. Glad I gave it a shot.
You crack us up, we thought the Olive Garden was a great compliment 🙂
However, we do agree this is probably an upscale version. So happy you enjoyed the recipe.
We also have a delish low-FODMAP Lasagna and low-FODMAP Meatball recipes if you want more Italian flavors.
Stay in touch with us, please!