FODMAP Life Blog

Low-FODMAP Chicken Parmesan Recipe!

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Friends in Waltham, MA

As I scroll through Facebook and look at pictures posted by my friends and family on the East coast, I can’t help but remember what it was like to grow up with snow.  The good –  making snowmen and sledding down the nearby golf course.  The bad – remembering how hard it was for our parents to get out of the steep driveway and instead rocking back and forth on ice.  The ugly – being in my senior year of high school, already late and de-icing the locks on my old ugly car – I’m so embarrassed – it was a half brown, half peach colored Ford Zephyr!  I thought that car was so ugly so I made it uglier with stickers all over the rusty bumper.

If I were to be inside now, cold and bored, I’d want a rendition of my Mother’s Chicken Parmesan.   It’s definitely one of my most favorite meals she ever made.  I can still enjoy it now and have it low-FODMAP, wheat-free and gluten-free (it’s naturally soy-free and nut-free of course!).

IMG_2563 I hope you enjoy this recipe and I wish a safe next couple of days for all friends and family braving the cold!  With love from California, Colleen.


Chicken Parmesan – Recipe based on 4 servings

  • 2 pounds of chicken (preferably organic, and with all the fat trimmed off)
  • 2 cups of fresh organic baby spinach
  • Rao’s Sensitive Formula Marina Sauce
  • 1 (8-ounce) ball fresh buffalo mozzarella, water drained
  • 1/4 to 1/2 cup of Freshly grated parmesan cheese
  • 1 cup Ian’s Gluten-Free Original Panko Breadcrumbs
  • 2 large organic eggs, lightly beaten
  • Sea salt and cracked black pepper
  • 1 TBS Organic oregano
  • 1-2 TBS of extra virgin olive oil
  • 1 TBS butter

Preheat the oven to 450 degrees F.


  1. Slice the mozzarella into thin circular pieces.IMG_2860
  2. Place two shallow bowls to the left of a  plate which should be nearest to the stove
  3. In your first bowl, lightly beat two eggs
  4. Place cup of bread crumbs in the other shallow bowl and mix in salt, pepper and oregano
  5. Put a wide skillet on the stove with a pat of butter or 1 tablespoon of olive oil.  Don’t turn on the stove until you’re done with step 6.
  6. Take each piece of chicken and dip it into the egg mixture, allowing any excess egg to drip off, then dip the chicken in the breadcrumbs and make sure every piece of the chicken is coated
  7. Turn on the skillet to medium-high heat and place all of the chicken in the pan.  Fry for 4 minutes on each side until golden and crusty, only turning once.
  8. As the chicken is cooking, lightly grease a glass casserole dish and ladle some tomato sauce to the bottom.
  9. Once the chicken is ready, place it in the casserole dish.  Lightly ladle the chicken with sauce and then place mozzarella cheese on top of the chicken breasts and sprinkle on parmesan cheese.
  10. Sprinkle spinach on top, ladle with more sauce and the rest of the cheese.
  11. Measure one tablespoon of olive oil and spread across the top of everything.
  12. Bake for 15 to 20 minutes.  Just look to see when the sauce and cheese is bubbly!

Serve with gluten-free rice pasta shells.  After I boil the rice pasta I like to put it into a pan on low heat for a couple minutes and toss it with butter, 3-4 fresh, chopped Roma tomatoes and cracked black pepper.  Delizioso!

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No Comments

  1. Jenn

    OMG, a low FODMAP marinara? I think you just changed my life! Thank you!!! Trying to make my own, and it’s never quite right…

  2. Jen

    omg… this looks AMAZING COLLEEN!! Where can i find the Marinara Sauce?? I live In Lowell Ma so reading your blog today seeing your friends plowing all the snow hits home, lol!! Def Really Bad here I am 4 foot 10 inches tall and the snow goes to my waist! and still snowing as I write this and looking at another storm this Friday… OMG!! Help us all!!

    • Colleen

      Yikes I know, I have seen pictures, it’s nuts! Stay safe! I’d say if you can’t find this in your nearest natural foods store or regular supermarket you can just go to their website and order it!

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