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 dippersWhen 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.

Grain free and Gluten free chicken parmesan

4 votes


No-Grain Chicken Parmesan




Yield 6 +

Grain free chicken parmesan made with coconut or almond flour.


  • 2-3 lbs of boneless, skinless, chicken breasts (or strips for the Chicken Fingers variation)
  • 1/2 cup coconut flour (or almond flour)
  • 1/3 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 1/2 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.

Courses Main

Cuisine Italian

Like this recipe? Check out my new cookbook, or get all my recipes (over 500!) in a personalized weekly meal planner here!

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. I can’t wait to try this one! ;D

  4. 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.

    • I use Spaghetti squash as a substitute for pasta when I make chicken parm and it is perfect!

    • Spaghetti squash is okay, but I prefer making zucchini noodles, lightly sauted .

  5. 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.

  6. 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!

  7. Made this today and omg! So delicious! ! Thank you for sharing.

  8. Im wondering if I could just use the arrowroot for mongolian beef recipe I have in place of the cornstarch.

  9. Making these right now and my husband ate one and asked “why are they so good?”

  10. 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 🙂

  11. Can you please provide the nutritional information with and without the tomato sauce? Thanks!

  12. 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 🙂

  13. Would you recommend making this and then freezing it prior to putting it in the broiler? I am going away and want to leave some easy yummy food to have my husband heat up.


    • I never have before but I don’t see why not … you would want to heat the chicken through first.