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Chicken Parmesan

[Gluten-free, Dairy-free, Low-Fodmap]

This is a great comfort recipe that the whole family can enjoy. I have hacked it to remove several major allergens and hard-to-digest ingredients. However, once you taste this version, I promise you won't miss the OG (original).

Chicken Parmesan is another dish that Lauren loved eating before she got sick. So, I had to come up with a recipe that had the main allergens removed but still tasted rich and delicious. It had to be a fairly easy recipe too, because I’m always strapped on time and don’t want to have to think much through a recipe. This one not only fits the bill, but it has become one of the family’s favorites. Everyone loves it so much that they can wipe out a double recipe using a 3-lb bag of chicken in a few days.

The gluten-free panko breadcrumbs keep the chicken crisp on the outside but juicy and tender on the inside. We love using the Rao’s sensitive marinara, because it has garlic and onion removed and is so flavorful. I prefer topping the dish with vegan parmesan cheese over mozzarella because the parmesan seems to mirror more of the dairy cheese flavor. However, feel free to experiment with different cheeses, or just leave cheese off – the dish can easily stand alone without it. I’ll make gluten-free noodles to serve alongside the dish, and with a veggie or salad added, you’ve got a fabulous meal. If you need to make the dish egg-free, simply use 1/2 cup of dairy-free milk with 2 teaspoons of lemon juice.

Chicken Parmesan

For the chicken:

  • 2 large eggs (for an egg-free option, use 1/2 cup of dairy-free milk with 2 tsp. of lemon juice)

  • 1 tsp. chives

  • 1 tsp. Italian seasoning

  • 1 tsp. salt

  • 1/4 tsp. pepper

  • 6 large chicken tenderloins or 3 large chicken breasts, halved

  • ½ cup garlic-infused olive oil for frying

  • 1 cup gluten-free Panko breadcrumbs

  • 1 tsp. rosemary


  • 14 oz. jar marinara - we like Rao’s sensitive because it has low-Fodmap ingredients


  • 1+ cup shredded vegan parmesan and / or mozzarella cheese

  • 2 Tbsp. parsley

  • Salt to season


  1. Preheat oven to 425 degrees. Spray a large baking dish with nonstick spray and set aside.

  2. Whisk together the eggs, chives, Italian seasoning, salt and pepper in a shallow bowl. Add the chicken to the egg mixture, making sure to completely coat each tenderloin. Allow the chicken to marinate for at least 15 minutes (or longer).

  3. Mix Panko breadcrumbs with rosemary in a shallow bowl. After the chicken has marinated, dip each fillet into the bread crumb mixture, evenly coating each side.

  4. Heat the oil in a large skillet until hot. Fry the chicken until golden, about 3-4 minutes on each side.

  5. Place the chicken in the prepared baking dish and top each fillet with about 1/3 cup of the marinara sauce. Top each tenderloin with vegan parmesan / mozzarella cheese. Sprinkle with parsley and salt.

  6. Bake, uncovered, for about 20-25 minutes until the chicken is completely cooked.

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