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low fodmap chicken parmesan topped with chopped Italian parsley on spaghetti on a blue plate.

Low FODMAP Chicken Parmesan (Air Fryer / Oven)


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  • Author: Gail Gromaski
  • Total Time: 35 minutes
  • Yield: 4 servings 1x
  • Diet: Gluten Free

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

Units Scale
  • 1 cup low FODMAP marinara sauce, homemade or store-bought, plus more for serving*
  • 2 large boneless skinless chicken breasts, about 1/2 pound each
  • 2 large eggs
  • 1 tablespoon garlic-infused olive oil
  • 1 1/2 cups low FODMAP gluten-free panko breadcrumbs, or crushed pork rinds (pork panko) for Keto/low carb and grain-free option*
  • 1/2 cup parmesan cheese, finely shredded
  • 2 teaspoons low FODMAP Italian seasoning, homemade or store-bought
  • 1/2 - 1 teaspoon salt, plus more for sprinkling (see note)
  • 1/4 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:

  1. 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.
  2. 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.
  3. 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.
  4. Prepare breading: In a large mixing bowl, whisk together panko, parmesan cheese, Italian seasoning, salt, and pepper until combined. Set bowl aside.
  5. In a small mixing bowl, whisk together eggs and garlic-infused olive oil until combined.
  6. 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.
  7. 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.
  8. 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.
  9. 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:

  1. 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.
  2. Preheat: Preheat oven to 400°F and place oven rack on 2nd rung from the top. Spray a baking sheet with cooking spray.
  3. 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.
  4. Prepare breading: In a large mixing bowl, whisk together panko, parmesan cheese, Italian seasoning, salt, and pepper until combined. Set bowl aside.
  5. In a small mixing bowl, whisk together eggs and garlic-infused olive oil until combined.
  6. 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.
  7. 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.
  8. 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.
  9. 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 (1/2 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