With a few simple ingredients, you can have a delicious crunchy gluten free chicken Parmesan! With no eggs or dairy, this recipe will work with all sorts of healing diets!
Breading chicken withOUT eggs can be a bit tricky, but with a little technique, you will be breading ANYTHING to your heart’s content!
I have provided all the various gluten free, paleo, and low carb ways we bread our chicken parmesan so that YOU can choose your adventure!
Gluten free chicken Parmesan…made egg and dairy free too! Italian food heaven!
Breaded cutlets of chicken always seem to be a kid pleaser! Something about that crispy coating around tender chicken wins them over every time!
But how to make this classic chicken Parmesan with no egg? Or additionally, how about a DAIRY free chicken Parmesan too?! It is much easier than you think!
Making an emulsion of some fat and a dairy free milk replaces the eggs, and some dairy free shreds fill in for the Parmesan!
This breading technique can be used with any meat. I use it in my gluten free pan fried fish, and my gluten free panko chicken!
Here is your gluten and dairy free chicken Parmesan recipe! And don’t be intimidated with what looks like a long recipe: this is really super easy to throw together! 30 minutes and on the table!
How to make gluten free breadcrumbs:
Gluten free or grain free breads are pricey, and none of the kids will eat the heels. Rather than throw them away, I store them in a Ziploc in the freezer. (When I create a gluten free vegan bread FAIL, that goes in the bag too)!
When I accumulate enough old bread, I whir the whole bit (defrosted and torn into bits) in the food processor or blender and then whir into fine crumbs (see below).
I use these fresh, as is. They need to be stored in the freezer as they are not dried out and toasted and will mold in the pantry.
Can I make a paleo or low carb chicken Parmesan?
Yes! I make this for myself this way!
My favorite is using ground up pork rinds in place of the bread crumbs! I purchase a large bag of these pork rinds at Costco to have on hand for a breading option that is low carb, paleo, and Whole30 friendly! I prefer these since I know the fat has come from humanely and responsibly raised animals.
It’s easy to throw them into your food processor or blender and whir them to make fine crumbs!
Nutritionally, this brings the carbs down to 16 g per serving (primarily from the tomato sauce).
Additionally, a reader reported that she used almond flour in place of the crumbs with success too! If I was to use almond flour, I would probably mix it half and half with another low carb flour like lupin flour, which crisps well.
Serving suggestions for gluten free chicken Parmesan with no eggs:
- We like to serve our on top of noodles! My kids use some gluten free pasta, and I stick to some zoodles sautéed in a bit of olive oil and garlic!!
- with a side salad and a homemade vinaigrette! Here are over 15 paleo dressings to try!
- sautéed broccoli goes well with so many dinners, and this one is no exception!
For another great chicken breast recipe, try this stuffed chicken breast with spinach!
Gluten Free Chicken Parmesan No Egg Recipe:
If you try this dairy fee chicken Parmesan, be sure to come back and leave a comment!
Dairy Free & Egg Free Chicken 'Parm'
Ingredients
- 1 pound boneless skinless chicken breasts pounded to 1/2" thick
- 2 cups gluten free bread crumbs OR ground pork rinds for low carb. A reader used almond flour with success for paleo!
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1 teaspoon oregano
- 1 teaspoon thyme
- 1 teaspoon sea salt
- 1/2 cup tapioca starch or any light flavored flour
- 1/2 cup unsweetened non-dairy milk I used So Delicious Coconut Milk
- 2 tablespoons avocado oil or 1 egg
- 1 cup spaghetti sauce I sometimes use my blender pasta sauce!
- 1/2 cup Daiya Cheese Mozzarella Shreds or parmesan for those who can tolerate dairy
Instructions
- Preheat your oven to 425 degrees.
- Pound your chicken pieces to a uniform 1/2" thick...this is key to quick and even cooking (see picture above). I love my mallet for this!
- As long as all your remaining ingredients are cued, preheat your pan over medium heat....cast iron and stainless steel will give you the best, most crunchy texture.
- Meanwhile, place a 1/2 cup of tapioca flour (or other starch) on a plate, set aside.
- In a bowl, whisk the non-dairy milk and avocado oil until slightly emulsified, set aside.
- In another bowl, or on a plate, mix together the bread crumbs and all the seasonings.
- Now your ready for your assembly line (see picture above). I like to set all my containers to the side of preheated pans so I can move the breaded pieces right into the pan.
- Add a tablespoon of preferred fat to the awaiting pan, then begin your breading process.
- Dredge a piece of chicken in the tapioca flour, shake of excess.
- Dredge in the milk & olive oil emulsion.
- Continue with the breadcrumbs, pressing firmly on both sides to get as many crumbs stuck on there as possible.
- Cook chicken pieces until golden brown on each side, about 2-3 minutes per side.
- Place chicken in an 11 x 17 baking pan or a a cookie sheet.
- Drizzle each piece with a few tablespoons of sauce, and top with a sprinkling of cheese.
- Bake in the oven for about 10-15 minutes to melt the cheese and heat the sauce through.
- Enjoy!
Notes
- Carbs are reduced to 16g per serving by using ground pork rinds. Make sure to use a sugar free spaghetti sauce.
- serving suggestions are above in the post
Nutrition
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Wondering if I can make this dish ahead without the cheese and freeze it for a few days?
Sure, you could with the cheese too, it just won’t be as crispy.
I have been missing ‘real’ Italian food… OMGosh this was fabulous! Thank you!
Nice Claire! so glad to hear it!
We are having this tonight and I’m reminded how much I like this recipe and so does my family. Very satisfying and comforting as most italian dishes are in my world. 🙂 Takes a little more effort then other recipes but all in all it’s about an hour start to finish. I love the crispy breading! Yum!
Thanks you for the great recipes. This is my second attempt with your recipe. I try pumpkin creamy soup yesterday and everyone loves it. Hubby rave about it and he said what did I do different about this pumpkin soup. My chicken parmigiana is in the oven now and it looks delish and cant wait for the family to come home and savour it all. Thanks so much. Your recipe will be a regular and it will be an everyday meal for my family. Thanks very much 🙂
Delicious and easy to boot! I will definitely be putting this on the repeat list! Yumm!!!
Love, your #1 fan 🙂
oh goodness this is making my mouth water! yummo!
I like the spice combo with the bread crumbs. Thanks for sharing over on Tuesday Greens!
These were fab! Of course I didn’t have any breadcrumbs, so I substituted Almond Flour for the breading! Turned out like the real thing!!! Yum! Thanks Tessa!