Ultimate Low-FODMAP Chicken Parmesan / Parmigiano; Gluten-free

Print Friendly Version
low fodmap chicken parmesan

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:

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

low fodmap chicken parmesan above

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


  • 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

  • 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!

Comments Rating 5 (2 reviews)

7 Responses

    1. Sadie,
      Much appreciated! We agree it’s like a gourmet Italian restaurant. Thank you for taking the time to comment. Have a wonderful day!

    1. Thanks Tamara!
      Actually we do not have printer ready formatting for the recipes, but if you copy/paste them to a word document, then you can print that version for yourself. Also, we will be launching a cookbook later this year for any interested readers! Have a great day 🙂

  1. Amazing

    Thank you for this recipe. Cooking low fodmap Italian food seemed like a daunting task. Yet, this recipe is so easy and delicious. I almost didn’t try it as a reviewer compared it to Olive Garden. This is much better than anything OG serves. Glad I gave it a shot.

    1. Hi Jack!
      You crack us up, we thought the Olive Garden was a great compliment 🙂
      However, we do agree this is probably an upscale version. So happy you enjoyed the recipe.
      We also have a delish low-FODMAP Lasagna and low-FODMAP Meatball recipes if you want more Italian flavors.
      Stay in touch with us, please!

Leave a Reply

Your email address will not be published. Required fields are marked *


As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

Enjoy everything my site has to offer!

More about me


Low-FODMAP Options at Starbucks: Coffee, Bakery and More!
Our 20 Most Popular Low-FODMAP & Gluten-free Family Dinners: Easy 30-Minute; One-Pot, Sheet-Pan and Slow Cooker Recipes
Low-FODMAP 30-Minute Creamy Tuscan Chicken; Gluten-free
Dr. Rachel’s Low-FODMAP Grocery Shopping List; IBS-friendly, Gluten-free