Ultimate Low-FODMAP Chicken Parmesan / Parmigiano; Gluten-free

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!

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Or check out over 300 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD


Ultimate Low-FODMAP Chicken Parmesan/Parmigiano; Gluten-free

low fodmap chicken parmesan above

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients

Bake 400 F

Prep time 30 min

Bake time 40 min

Serves 6-8

Equipment: 9 x 13 baking pan

Ingredients

  • 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

  • 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!

Comments Rating 5 (1 review)

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5 Comments

  1. Sadie Cooper December 28, 2019
    • Rachel Pauls Food December 28, 2019
  2. Tamara January 8, 2020
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