Low FODMAP Baked Chicken Parmesan
Recipe

Low FODMAP Baked Chicken Parmesan

Published on Wednesday, June 21, 2023
by
Jessie Hulsey

Low-FODMAP
IBS
Jump to Recipe

Craving the rich flavors and mouth-watering dishes Italian cuisine is known for?

If you're following a Low FODMAP diet, indulging in Italian food can be challenging. Thankfully, with a few adjustments and ingredient swaps, you can still enjoy your favorite Italian recipes without triggering digestive discomfort. In this article, we'll explore a delicious Low FODMAP version of a beloved Italian dish: Chicken Parmesan. Additionally, we'll highlight some common high FODMAP ingredients found in Italian cuisine and provide tips on how to savor Italian flavors while adhering to a Low FODMAP diet.

Items to Watch Out for When Eating Italian:

Italian cuisine often incorporates ingredients high in FODMAPs, such as wheat-based pasta, garlic, onions, and high-lactose dairy products. These can trigger digestive symptoms in individuals with sensitive guts. When dining out or preparing Italian meals at home, it's crucial to be mindful of the following high FODMAP ingredients:

  • Wheat-Based Pasta: Traditional pasta made from wheat contains high levels of FODMAPs. Opt for gluten-free pasta varieties like rice, corn, or quinoa pasta.
  • Garlic and Onions: These aromatic ingredients are widely used in Italian cooking. However, they are high in FODMAPs. When cooking at home, consider using garlic-infused oil or the green tops of spring onions for flavor.
  • High-Lactose Dairy: Italian cuisine commonly uses cheese, cream, and milk-based products. Look for lactose-free or low-lactose alternatives, such as aged cheeses like Parmesan or lactose-free milk and mozzarella cheese.

Enjoying Italian Cuisine Out While Low FODMAP:

When dining out at an Italian restaurant while following a Low FODMAP diet, there are a few tips and strategies that can help you navigate the menu and enjoy your meal without sacrificing your dietary needs. 

Firstly, it's essential to communicate your dietary requirements to the server or chef. They can guide you through the menu and suggest Low FODMAP options or make modifications to accommodate your needs. 

Secondly, you can opt for simple dishes less likely to contain hidden FODMAPs. Grilled meats or fish with plain seasonings, salads with olive oil and vinegar dressing, or steamed vegetables are usually safe choices. Be cautious with pasta dishes, and consider requesting gluten-free alternatives made from rice or corn. 

Lastly, be mindful of sauces and dressings containing high FODMAP ingredients like garlic or onion. Ask for sauces on the side, or choose options with more straightforward ingredients. By communicating your needs and making wise choices, you can savor the flavors of Italian cuisine while staying true to your Low FODMAP lifestyle.

Low FODMAP Baked Chicken Parmesan Recipe

Indulge in the irresistible flavors of our Low FODMAP Chicken Parmesan Recipe. This delightful dish features tender chicken breasts coated in a crispy gluten-free breadcrumb mixture, then topped with a flavorful Low FODMAP marinara sauce and a generous amount of melted lactose-free cheese.

With carefully selected ingredients that are gentle on sensitive stomachs, this recipe allows you to enjoy the comforting taste of chicken Parmesan while following a Low FODMAP diet. Serve it alongside a side of gluten-free pasta or a fresh green salad for a complete and satisfying meal that will leave you feeling nourished and satisfied.

[[ recipeID=recipe-8likdmojd, title=Low FODMAP Baked Chicken Parmesan ]]

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Jessie Hulsey

RD, LD

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Low FODMAP Baked Chicken Parmesan

With a tender chicken breast, a flavorful Low FODMAP marinara sauce, and a crispy, golden cheese topping, this dish promises to satisfy both your taste buds and dietary requirements! Our baked Chicken Parmesan version is a crowd-pleaser dish free from high FODMAPs. 

Servings: 4

Keywords:

  • Prep Time: 15 mins
  • Cook Time: 20 mins
  • Total Time: 35 mins

Ingredients

Instructions

Ingredients

  • 4 boneless, skinless chicken breasts (4 oz each)
  • 1 large egg
  • ½ cup gluten-free breadcrumbs
  • ¼ cup grated Parmesan cheese
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • ½ tsp salt
  • ¼ tsp black pepper
  • 1 cup Low FODMAP marinara sauce
  • ½ cup shredded mozzarella cheese

Instructions

  1. Preheat your oven to 375°F. Line your sheet pan with parchment paper.
  2. In a shallow dish, whisk the egg. Combine the gluten-free breadcrumbs, grated Parmesan cheese, dried oregano, dried basil, salt, and black pepper in another shallow dish.
  3. Dip each chicken breast into the whisked egg and then into the breadcrumb mixture, ensuring it's evenly coated.
  4. Place the coated chicken breasts on a baking sheet lined with parchment paper.
  5. Bake the chicken in the preheated oven for approximately 15 minutes or until fully cooked and golden brown.
  6. Remove the chicken from the oven and top each breast with marinara sauce, followed by a sprinkle of shredded mozzarella cheese.
  7. Return the baking sheet to the oven and bake for an additional 5 minutes or until the cheese has melted and turned bubbly.
  8. Remove the chicken from the oven. Serve with your choice of Low FODMAP pasta or a side salad. Enjoy!

Nutrition Facts

Serving Size: 1

Serving Per Recipe: 4

Amount Per Serving
Calories 364
% Daily Value*
Total Fat 13.8g 21%
Saturated Fat 2.6g 13%
Trans Fat 0g
Sodium 729mg 30%
Total Carbohydrate 15.5g 5%
Dietary Fiber 1g 4%
Sugars 2.6g
Protein 43.8g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Notes

Kitchen Tools: 

2 shallow medium bowls 

Fork 

Parchment paper

Large sheet pan 

Serving bowls 


According to Monash University, ¼ cup grated mozzarella is considered low in FODMAPs. 


Fody Foods has a wonderful line of Low FODMAP pasta sauces, free from garlic and onions!


Taste and nutrition may vary depending on ingredient variations. Nutrition analysis does not include side options such as pasta or salad.