Grain-Free Chicken Parmesan

Grain free and Gluten free chicken parmesan

This is my latest healthy Italian dish variation. I never really liked Chicken Parmesan until I had it at a friend’s bridesmaid’s luncheon. It was the most grain free item on the menu, and it was wonderful (I later found out it was breaded in some type of potato starch and not flour!).

paleo primal low carb chicken parmesan dippers 300x220When I got home, I decided to try to make a truly healthy version, and thus, this recipe was born. I also created a Chicken Parmesan Fingers recipe that the kids loved, so I could make a fun meal for them and a nice dinner for my husband and I in the same night.

If you ever miss Italian foods, this is a good alternative, and even if you were never a pasta person, you might like this one.

5.0 from 3 reviews
No-Grain Chicken Parmesan
Prep time
Cook time
Total time
Grain free chicken parmesan made with coconut or almond flour.
Recipe type: Main
Cuisine: Italian
Serves: 6+
  • 2-3 lbs of boneless, skinless, chicken breasts (or strips for the Chicken Fingers variation)
  • ½ cup coconut flour (or almond flour)
  • ⅓ cup arrowroot (option, can use more flour instead)
  • seasonings: garlic powder, basil, salt, etc
  • 3-4 eggs
  • 1 TBSP heavy cream (optional)
  • 1 jar (approx 24 ounces) of pasta sauce (check ingredients if store bought)
  • Parmesan cheese (optional)
  • Mozzarella cheese (optional)
  • Tallow, Lard or Coconut Oil for frying
  1. Put 1-2 cups of lard, tallow or coconut oil in a large skillet or fryer and turn on medium high heat.
  2. If using chicken breasts, butterfly them and pound slightly with meat hammer or flat side of heavy spoon until about ½ inch thick. If using chicken strips, this is not necessary.
  3. Beat eggs with heavy cream (if using) in a medium sized bowl.
  4. On a large plate or dish, combine coconut flour, arrowroot, and spices and mix well.
  5. Dip the chicken into the egg mixture and then into the flour/arrowroot mixture until well coated.
  6. Put directly into hot oil and cook, flipping once, until both sides have browned and chicken is cooked (about 4 minutes per side on my stove).
  7. While chicken is cooking, heat sauce over medium heat until warmed.
  8. If making regular Chicken Parmesan, place chicken in large baking dish once cooked and top with pasta sauce and cheeses (if using). Heat on broil the oven until cheese is melted. For Chicken Parmesan Dippers, put the cooked chicken strips on a plate and serve with pasta sauce for dipping.
  9. Serve with salad with homemade dressing of choice.

This recipe can also be modified to make delicious Eggplant Parmesantoo!

What’s your favorite Italian dish? Ever tried to make a grain-free version?

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Reader Comments

  1. Made this tonight for dinner, it was excellent! 

    Thanks for the recipe.  Quick, healthy, and tasting.  That’s what I love.

  2. I used this to make oven fried chicken with some thigh pieces.  Just coated the chicken, put in buttered dish on 350, flipped after about 15 min for another 15 min.  Delicious!!!!   :-)

  3. what would you recommend as a side? I really wanted to eat this tonight but I couldnt think of what to replace the pasta with. :( I’m not that imaginative in the kitchen.

  4. I was thinking of doing the strips version for dinner, I just may serve them with fresh cut sweet potato fries. As a play on chicken strips and fries.

  5. This recipe was astoundingly good, especially without the grain! So glad that there’s one less meal I have to go without on the wellness challenge! Absolutely delicious, and very satisfying!

  6. Mmmmm yum! I’ve had this before with cauliflower rice (blended cauliflower until consistency of rice, then lightly pan fried) and a hearty tomato based sauce to bring it all together. Thanks for the recipe, will be trying it tonight :)

  7. This is the first recipe I’ve ever followed that called for coconut flour… it’s a keeper! We will never make “normal” chicken parm again. Thanks for the delicious and healthy dinner :)

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