Low FODMAP Chicken Parmesan Recipe

This crispy, cheesy Low FODMAP Chicken Parmesan is made with garlic-infused oil and gluten-free breadcrumbs, ready in just 40 minutes. The golden layer of bubbling mozzarella perfectly balances the crunchy coating and savory tomato sauce. I finally feel like I can enjoy Italian night again without the stomach ache.

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Why This Classic Works

I used to think Italian food was off-limits because of the garlic and onion heavy sauces. The secret here is using garlic-infused olive oil, which gives you all the aroma without the FODMAP triggers that cause bloating.

My biggest mistake early on was using standard gluten-free flour for the dredge, which turned gummy. Using cornstarch or a high-quality rice flour blend keeps the coating light and incredibly crisp under the sauce.

Low FODMAP Chicken Parmesan Ingredients

• 2 large chicken breasts, sliced horizontally into cutlets
• 1/2 cup cornstarch or gluten-free flour
• 2 large eggs, beaten
• 1 cup gluten-free breadcrumbs
• 1/2 cup grated Parmesan cheese
• 1/4 cup garlic-infused olive oil (ensure no visible garlic pieces)
• 1 cup low FODMAP marinara sauce (onion and garlic free)
• 1 cup shredded mozzarella cheese
• Salt and black pepper to taste
• Fresh basil leaves, for garnish

How To Make Low FODMAP Chicken Parmesan

1. Prep The Chicken: Pound the chicken cutlets to an even 1/2-inch thickness using a meat mallet, then season liberally with salt and pepper on both sides.
2. Set Up Station: Arrange three shallow bowls: one with cornstarch, one with beaten eggs, and one with the gluten-free breadcrumbs mixed with half the Parmesan cheese.
3. Bread The Cutlets: Dredge each piece of chicken in cornstarch, dip into the egg wash, and finally press firmly into the breadcrumb mixture to coat.
4. Pan Fry: Heat the garlic-infused oil in a large skillet over medium-high heat and fry the chicken for 3-4 minutes per side until golden brown and crispy.
5. Bake With Cheese: Transfer the fried chicken to a baking dish, top with marinara sauce and mozzarella, and bake at 400°F (200°C) for 10-15 minutes until the cheese bubbles.

Recipe Tips

• Watch the Oil: Garlic-infused oil can burn faster than regular olive oil, so keep an eye on the heat level while frying the cutlets.
• Check Your Crumbs: Many gluten-free breadcrumbs contain high FODMAP additives like onion powder or honey, so always read the label carefully.
• Rest Before Cutting: Let the chicken sit for 5 minutes after baking so the juices redistribute and the cheese sets slightly.

What To Serve With Chicken Parmesan

Serve this chicken atop a bed of gluten-free spaghetti or brown rice pasta for a hearty, traditional meal. A simple side salad with arugula and a homemade balsamic vinaigrette cuts through the richness of the cheese perfectly.

How To Store

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or an air fryer at 350°F to restore the crispiness of the breading.

FAQs

• Is mozzarella cheese low FODMAP? Yes, mozzarella is naturally low in lactose and is generally considered safe in servings of roughly 1/4 cup per meal.
• Can I use almond flour for breading? Almond flour is high FODMAP in larger quantities (over 1/4 cup), so it is safer to stick with corn-based or rice-based gluten-free breadcrumbs.
• Where can I find low FODMAP sauce? Look for specific brands like Fody or Rao’s Sensitive Marinara, or use plain tomato passata seasoned with herbs and garlic-infused oil.

Nutrition

• Calories: 480
• Total Fat: 22g
• Saturated Fat: 8g
• Cholesterol: 145mg
• Sodium: 890mg
• Total Carbohydrate: 28g
• Protein: 42g

Try More Recipes:

• Low FODMAP Chicken Shawarma Recipe
• Low FODMAP Eggplant Parmesan Recipe
• Low FODMAP Chicken Tikka Masala