Gluten Free Chicken Parmesan Recipe
It can be challenging to transition to a gluten-free diet. Learning the ins and outs of this whole new world involves scouring nutrition facts labels, questioning restaurant staff, and doing a lot of research. However, being gluten-free doesn't mean you have to give up all of your favorite comfort foods. Gluten-free alternatives make it easy to enjoy some nostalgic meals.
Recipe developer and registered dietitian nutritionist, Kristen Carli, MS RD brings us this recipe for a gluten-free chicken Parmesan served over zucchini noodles. Even without flour, this chicken gets golden brown and crispy, not to mention packed with flavor. The batter contains Italian seasoning, Parmesan cheese, and a few special gluten-free ingredients. It's so tasty, you truly won't believe it's gluten-free.
We like to serve this gluten-free chicken Parmesan over zucchini noodles, but feel free to use any vegetable noodle or gluten-free pasta you like. It's even delicious served on top of rice or polenta.
Gather your ingredients for gluten-free chicken Parmesan
To make this gluten-free chicken Parmesan recipe, you will need boneless and skinless chicken breasts, almond meal, eggs, gluten-free breadcrumbs, Parmesan cheese, Italian seasoning, salt, pepper, olive oil, marinara sauce, mozzarella cheese, minced garlic, and zucchini noodles. The key to making this recipe gluten-free is using gluten-free breadcrumbs as well as almond meal. The almond meal acts like flour would in a typical dredge, but it is a grain-free, paleo, and keto alternative.
Flatten the chicken breasts
First things first, preheat your oven to 400 F. Now, you can get started pounding the chicken breasts. This will help the chicken cook more quickly and get extra crispy. Using a meat mallet, pound the chicken breasts until they are about ½-inch thick.
Create the gluten-free dredging station
Now, you can create the dredging station. Gather three large, shallow bowls. In one, pour in the almond meal. In the second, crack the eggs and whisk until beaten. In the third, add and mix the gluten-free breadcrumbs, Parmesan cheese, Italian seasoning, salt, and pepper. Now it is time to coat the chicken in the batter. Start by dipping both sides of the chicken into the almond flour. Once it is coated, you can then dip the chicken into the egg. Lastly, press the chicken into the breadcrumb mixture until it is evenly coated. Repeat this process with all the chicken breasts.
Crisp up the chicken
Heat a large skillet over medium heat. Once hot, add 1 tablespoon of olive oil. Once the oil is shimmering, add the chicken. Cook for about 3 minutes on each side, until golden brown. It's important to note that the inside of the chicken will not be cooked thoroughly at this step, but don't fret. The chicken will get cooked all the way through in the oven.
Layer the sauce, chicken, and cheese
Next, pour the marinara sauce into a 9x13-inch baking dish. Then, add the chicken breasts on top of the sauce. Lastly, top each chicken breast with sliced mozzarella cheese. Place this baking dish into the preheated oven for about 25 minutes. This last step is crucial as the chicken will continue cooking and the mozzarella cheese will melt in the oven.
Sauté the zucchini noodles in garlic
While the baking dish is in the oven, you can prepare the zucchini noodles. In a large skillet over medium heat, add the remaining olive oil. Once hot, add the minced garlic and stir around to saute, until the garlic becomes fragrant. Then, add the zucchini noodles. Using tongs, toss in the garlic oil until the zucchini noodles are warmed through. Place them into the bottom of serving dishes. Then top each dish with chicken and marinara sauce.
- 3 boneless skinless chicken breasts
- ½ cup almond meal
- 2 eggs
- ¾ cup gluten-free breadcrumbs
- ¼ cup grated Parmesan cheese
- 1 tablespoon Italian seasoning
- 1 teaspoon salt
- ½ teaspoon pepper
- 2 tablespoons olive oil, divided
- 1 (24-ounce) jar marinara sauce
- 1 (8-ounce) mozzarella cheese ball, sliced
- 1 tablespoon minced garlic
- 48 ounces frozen zucchini noodles, thawed and drained
- Preheat oven to 400 F.
- Pound the chicken breasts until ½-inch thick.
- Create the dredging station. Gather three large plates with high side rims. Pour almond meal into one. Crack eggs into the second one and beat with a fork. Into the third dish, add the gluten-free breadcrumbs, Parmesan cheese, Italian seasoning, salt, and pepper. Whisk this mixture until combined.
- Dredge each chicken breast in the almond meal, then the eggs, and finally into the cheese and breadcrumb mixture.
- In a large skillet over medium heat, add 1 tablespoon of olive oil. Once hot, add the chicken breasts. Allow them to cook on each side for about 3 minutes, until golden brown.
- Pour the marinara sauce into the bottom of a 9x13-inch baking dish. Add the crispy chicken on top. Top each chicken breast with sliced mozzarella.
- Place the baking dish in the oven for 25 minutes, until the chicken is cooked through and the mozzarella cheese is melted.
- While the baking dish is in the oven, prepare the zucchini noodles. In a large skillet, over medium heat, add the remaining tablespoon of olive oil. Once hot, add the minced garlic. Sauté the garlic for 30 seconds, until fragrant. Then, add the zucchini noodles. Toss the noodles in the skillet until warmed through, about 5 minutes.
- Remove the zucchini noodles to serving dishes. Top with crispy chicken and red sauce.