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!

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

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

• 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!