This low FODMAP chicken parmesan is a low FODMAP take on a much loved Italian classic recipe! Made crispy and tender in the air fryer or oven and topped with low FODMAP marinara sauce (homemade or store-bought) and melted mozzarella cheese (lactose-free if needed), this dish is so mouthwateringly tasty that it is worth every bit of effort. Along with being low FODMAP, this chicken parmesan is gluten-free with a Keto, low carb, and grain-free breading option!
Is parmesan cheese low FODMAP?
Monash University's Low FODMAP Diet App currently indicates that parmesan cheese is low in FODMAPs up to 500 grams per serving. However, parmesan is high in fat, which can affect gut motility, and still trigger symptoms in some people with IBS. While low in lactose, this chicken parmesan recipe may not be suitable for those with problems with fat, dairy, or cheese in general.
Necessary Equipment
As mentioned, the chicken portion of this low FODMAP chicken parmesan can be made in either the air fryer or a conventional oven.
Low FODMAP Air Fryer Chicken Parmesan
The equipment I use to make this low FODMAP chicken parmesan in the air fryer includes:
- Air fryer - I use an Instant Pot Vortex Plus 10-quart Air Fryer. Smaller air fryers will work but may require cooking the chicken in multiple batches.
- Baking sheet
- Paper towels
- Chopping board and knife
- Measuring spoons and cups
- Large mixing bowl
- Small mixing bowl
- Whisk
- Flipping spatula
- Instant read thermometer
Low FODMAP Oven Baked Chicken Parmesan
The equipment I use to make this low FODMAP chicken parmesan in the oven includes:
- Oven
- Baking sheet
- Paper towels
- Chopping board and knife
- Measuring spoons and cups
- Large mixing bowl
- Small mixing bowl
- Whisk
- Flipping spatula
- Instant read thermometer
Ingredients
The ingredients I use to make this low FODMAP chicken parmesan include:
- Low FODMAP marinara sauce - I use my 4-ingredient Low FODMAP marinara sauce recipe; store-bought marinara can also be used.
- Large boneless, skinless chicken breasts (about ½ pound each)
- Large eggs
- Garlic-infused olive oil
- Low FODMAP gluten-free panko breadcrumbs, or crushed pork rinds (pork panko) for Keto/low carb and grain-free option. See my Low FODMAP Air Fryer Mozzarella Sticks post for instructions on how to make pork panko. I've tested this recipe using both panko types (although used gluten-free panko breadcrumbs for the pictures) and feel it tastes better with the pork panko, even though it's more effort to make. That being said, pork rinds are high in fat, which can trigger adverse symptoms for some people with IBS.
- Parmesan cheese, finely shredded. See section above for FODMAP information on parmesan.
- Low FODMAP Italian seasoning. I use my homemade blend of low FODMAP Italian Seasoning, but some store-bought blends are low FODMAP. Check the label for added high FODMAP ingredients, like garlic or onion.
- Salt - use less salt if making pork panko as pork rinds are typically salted. I give my recommendation for quantities in the recipe card.
- Ground black pepper
- Mozzarella (lactose-free if needed), coarsely shredded
- Avocado oil cooking spray (or your preferred cooking spray - not pictured above)
Method
The method to prepare this low FODMAP chicken parmesan for cooking is almost entirely the same regardless of using the air fryer or oven. It cooks faster in the air fryer and I feel turns out more crispy and delicious; however, baking it in the oven still turns out a tasty chicken parm. The following photos and instructions are focused on the air fryer method; oven instructions have been included in the recipe card below.
Make Marinara {Optional}
If using homemade 4-ingredient low FODMAP marinara sauce, prepare a full batch. This can be done a day in advance to make cooking faster the day-of. You can also use store-bought low FODMAP marinara sauce. Fody's low fodmap marinara pasta sauce is pretty good and convenient.
Prepare Pans
If using an Instant Vortex Plus 10-Quart Air Fryer (what I use), place cooking trays on a baking sheet and spray with cooking spray.
If using an air fryer without removable cooking trays, spray a baking sheet with cooking spray and then the air fryer pan after preheating. I start preheating the air fryer after breading the chicken as it typically takes me longer to go through all the steps to bread the chicken than it does for the air fryer to preheat.
Prepare chicken breasts
Dry chicken breasts with paper towels and slice in half horizontally.
Press your palm firmly on top of a chicken breast while carefully slicing it in half horizontally with a knife.
If desired, pound each half until all halves are even in thickness (I didn't for these photos). Sprinkle generously with salt and pepper.
Prepare breading
In a large mixing bowl, whisk together panko, parmesan cheese, Italian seasoning, salt, and pepper...
...until combined. Set bowl aside.
In a small mixing bowl, whisk together eggs and garlic-infused olive oil...
...until combined.
Bread chicken breasts
Designate your left hand as your “egg bowl hand” and your right hand as your “breading bowl hand.” Using your left hand, dip a chicken breast half into egg, shaking off the excess into the bowl without being obsessive.
Place into the breading bowl, using your right hand to cover it with breading, shaking off the excess into the bowl.
Place back into egg bowl, repeating the previous steps until all halves have been dipped twice in egg and breading. Some breading will fall off in the egg bath, and that's okay.
Place fully breaded halves on prepared air fryer cooking trays or baking sheet. Use any excess breading to fill in any holes in the breading. Spray the tops lightly with cooking spray.
Air fry
Preheat air fryer to 400°F. If you haven’t already done so, spray air fryer pan with cooking spray. Place breaded chicken in the air fryer and air fry for 10 minutes, flipping (and rotating the pans if using an Instant Vortex Plus) with a flipping spatula halfway through, or until an instant read thermometer reads 160°F when inserted into the thickest part of the thickest chicken breast (temp will rise to 165°F once removed). Chicken must reach an internal temperature of 165°F to be safely consumed.
Add toppings
Top each chicken breast half with 3-4 tablespoons of the marinara sauce sauce and ¼ cup of the shredded mozzarella.
Depending on the size of your chicken breast halves, you may not need the full ¼ of sauce to cover each one.
Air fry for 3 minutes more or until cheese is melted and starting to brown. Depending on the size of your air fryer, you may need to do this in batches.
Serving Options
Serve this low FODMAP chicken parmesan with an additional ¼ cup sauce (for a low FODMAP serving if sensitive to fructose) over the following options:
- Your favorite low FODMAP gluten-free spaghetti noodles - I like brown rice spaghetti – up to 1 cup for low FODMAP if sensitive to fructans.
- Low FODMAP polenta
If eating low carb/grain-free, serve over:
- Spaghetti squash - up to ½ cup for low FODMAP if sensitive to fructans)
- Hearts of palm noodles
- Shirataki noodles (Miracle Noodles)
Storage
This low FODMAP chicken parmesan is best when served fresh. When stored in the refrigerator, the breading loses its crispiness. However, leftovers can be stored in an air tight container in the fridge for 3-4 days. Just keep in mind it will no longer be as crispy as it was when fresh.
Print
Low FODMAP Chicken Parmesan (Air Fryer / Oven)
- Total Time: 35 minutes
- Yield: 4 1x
Description
This Low FODMAP Chicken Parmesan is a low FODMAP version of an Italian favorite. Made crispy and tender in the air fryer or oven, this low FODMAP chicken parmesan is gluten-free with a Keto, low carb, and grain-free option.
Ingredients
- 1 cup low FODMAP marinara sauce, homemade or store-bought, plus more for serving*
- 2 large boneless skinless chicken breasts, about ½ pound each
- 2 large eggs
- 1 tablespoon garlic-infused olive oil
- 1 ½ cups low FODMAP gluten-free panko breadcrumbs, or crushed pork rinds (pork panko) for Keto/low carb and grain-free option*
- ½ cup parmesan cheese, finely shredded
- 2 teaspoons low FODMAP Italian seasoning, homemade or store-bought
- ½ - 1 teaspoon salt, plus more for sprinkling (see note)
- ¼ teaspoon ground black pepper, plus more for sprinkling
- 1 cup mozzarella cheese (lactose-free if needed), coarsely shredded
- Avocado oil cooking spray, or your preferred cooking spray
Instructions
Air Fryer Instructions:
- Make marinara {optional}: If using my homemade 4-ingredient low FODMAP marinara sauce, prepare a full batch. This can be done a day in advance to make cooking faster the day-of.
- Prepare pans: If using an Instant Vortex Plus Air Fryer (what I use), place cooking trays on a baking sheet and spray with cooking spray. If using an air fryer without removable cooking trays, spray a baking sheet with cooking spray and then the air fryer pan after preheating.
- Prepare chicken breasts: Dry chicken breasts with paper towels and slice in half horizontally (see photo under “Prepare Chicken Breasts” section above for clarity). If desired, pound each half until all halves are even in thickness. Sprinkle generously with salt and pepper.
- Prepare breading: In a large mixing bowl, whisk together panko, parmesan cheese, Italian seasoning, salt, and pepper until combined. Set bowl aside.
- In a small mixing bowl, whisk together eggs and garlic-infused olive oil until combined.
- Bread chicken breasts: Designate your left hand as your “egg bowl hand” and your right hand as your “breading bowl hand.” Using your left hand, dip a chicken breast half into egg, shaking off the excess into the bowl without being obsessive. Place into the breading bowl, using your right hand to cover it with breading, shaking off the excess into the bowl. Place back into egg bowl, repeating the previous steps until all halves have been dipped twice in egg and breading. Place fully breaded halves on prepared air fryer cooking trays or baking sheet. Use any excess breading to fill in any holes in the breading. Spray the tops lightly with cooking spray.
- Air fry: Preheat air fryer to 400°F. If you haven’t already done so, spray air fryer pan with cooking spray. Place breaded chicken in the air fryer and air fry for 10 minutes, flipping (and rotating the pans if using an Instant Vortex Plus) with a spatula halfway through, or until an instant read thermometer reads 160°F when inserted into the thickest part of the thickest chicken breast (temp will rise to 165°F once removed). Chicken must reach an internal temperature of 165°F to be safely consumed.
- Add toppings: Top each chicken breast with 3-4 tablespoons of the marinara sauce sauce and ¼ cup of the shredded mozzarella. Air fry for 3 minutes more or until cheese is melted and starting to brown. Depending on the size of your air fryer, you may need to do this in batches.
- Serve: serve with an additional ¼ cup sauce (for a low FODMAP serving if sensitive to fructose) over your favorite low FODMAP spaghetti noodles (I like brown rice spaghetti – up to 1 cup for low FODMAP if sensitive to fructans), low FODMAP polenta, or if eating low carb/grain-free: spaghetti squash (up to ½ cup for low FODMAP if sensitive to fructans), hearts of palm noodles, or shirataki noodles (Miracle noodles).
Oven Instructions:
- Make marinara {optional}: If using my homemade 4-ingredient low FODMAP marinara sauce, prepare a full batch. This can be done a day in advance to make cooking faster the day-of.
- Preheat: Preheat oven to 400°F and place oven rack on 2nd rung from the top. Spray a baking sheet with cooking spray.
- Prepare chicken breasts: Dry chicken breasts with paper towels and slice in half horizontally (see photo under “Prepare Chicken Breasts” section above for clarity). If desired, pound each half until all halves are even in thickness. Sprinkle generously with salt and pepper.
- Prepare breading: In a large mixing bowl, whisk together panko, parmesan cheese, Italian seasoning, salt, and pepper until combined. Set bowl aside.
- In a small mixing bowl, whisk together eggs and garlic-infused olive oil until combined.
- Bread chicken breasts: Designate your left hand as your “egg bowl hand” and your right hand as your “breading bowl hand.” Using your left hand, dip a chicken breast half into egg, shaking off the excess into the bowl without being obsessive. Place into the breading bowl, using your right hand to cover it with breading, shaking off the excess into the bowl. Place back into egg bowl, repeating the previous steps until all halves have been dipped twice in egg and breading. Place fully breaded halves on the prepared baking sheet.
- Bake: Bake in preheated oven for 25 minutes, flipping with a spatula halfway through, or until the internal temperature reaches 160°F per an instant read thermometer when inserted into the thickest part of the thickest chicken breast (temp will rise to 165°F once removed). Chicken must reach an internal temperature of 165°F to be safely consumed.
- Add toppings: Top each with 3-4 tablespoons of the marinara sauce and ¼ cup of the shredded mozzarella and broil until cheese is melted and starting to brown, 2-4 minutes.
- Serve: serve immediately with an additional ¼ cup marinara sauce (for a low FODMAP serving if sensitive to fructose) over your favorite low FODMAP spaghetti noodles (I like brown rice spaghetti – up to 1 cup for low FODMAP if sensitive to fructans), low FODMAP polenta, or if eating low carb/grain-free: spaghetti squash (up to ½ cup for low FODMAP if sensitive to fructans), hearts of palm noodles, or shirataki noodles (Miracle noodles).
Notes
- Leftovers: this low FODMAP chicken parmesan is best when served fresh. Leftovers can be stored in the refrigerator or 3-4 days, but the breading may lose its crispiness when refrigerated.
- Marinara sauce: my low FODMAP marinara sauce recipe prepares 3 ½ cups of sauce. ¼ cup will go on the chicken parmesan, and an additional ¼ cup (for low FODMAP if sensitive to fructose) can be used for serving over low FODMAP spaghetti, spaghetti squash (½ cup for low FODMAP if sensitive to fructans), or your preferred noodle or starch option. You may have some sauce left over, which I recommend freezing and using in future recipes or as a dipping sauce for my Low FODMAP Air Fryer Mozzarella Sticks.
- Pork panko: See my Low FODMAP Air Fryer Mozzarella Sticks post for how to make pork panko. While generally believed to be low FODMAP, pork rinds are high in fat, which can cause dietary upset in some people with IBS.
- Salt: if using gluten-free panko, use 1 teaspoon of salt in the breading. If using pork panko, use only ½ teaspoon.
- Cooking and prep times reflect that to make the chicken parmesan in the air fryer only and does not include the time needed to make low FODMAP marinara sauce, spaghetti noodles, etc. Cooking times may vary by air fryer model.
- Prep Time: 20 minutes
- Cook Time: 15 minutes
- Category: Dinner
- Method: Air Fryer / Oven
- Cuisine: Italian
Keywords: low fodmap chicken parmesan, low fodmap air fryer recipes, low fodmap chicken recipes
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