All Recipes
DinnerMedium

Chicken Parmesan

Crispy breaded chicken topped with marinara and melted mozzarella—classic Italian-American comfort that works for many of us when in remission. Each serving delivers 42g of lean protein to support gut healing. Bake instead of fry for a gentler option.

Chicken Parmesan
Total Time
45m
Servings
4
Calories
485
Fiber
2g
Protein
42g
Carbs
28g
Fat
24g
Best ForSafe for Crohn's & UC
RemissionPost-Op (Late)J-Pouch

Watch Out For

wheat breadcrumbsmoderate

Contains gluten and fructans. Gluten may worsen symptoms in those with concurrent celiac or gluten sensitivity (estimated 1-5% of IBD patients).

Tip: Use gluten-free panko breadcrumbs for a comparable texture without the wheat.

wheat flourmoderate

Contains gluten and fructans from wheat.

Tip: Substitute with gluten-free all-purpose flour blend.

mozzarella cheesemild

Contains lactose. IBD patients have lactose intolerance at 2.7x the rate of the general population due to secondary lactase deficiency from gut inflammation.

Tip: Use lactose-free mozzarella, or reduce quantity and rely more on the naturally lactose-free Parmesan.

marinara saucemild

Tomatoes are acidic and some of us find them irritating during active symptoms or with mouth sores. Cooked tomatoes with seeds/skins removed are generally better tolerated than raw.

Tip: Choose a smooth, seed-free marinara or reduce quantity if acidic foods bother you.

fried preparationmoderate

Pan-frying adds significant fat. Research shows 29% of IBD patients report that fatty foods worsen symptoms.

Tip: Use the baked method in the Notes section—skip the pan-frying entirely for a lower-fat version.

garlic/onion in marinaramoderate

Standard marinara contains garlic and onion, which are high in fructans (FODMAPs).

Tip: Use garlic-free, onion-free marinara sauce. Many brands now offer low-FODMAP versions, or make your own with canned tomatoes, olive oil, basil, and salt.

Ingredients

    Chicken

  • Low FODMAP
  • High FODMAP
  • Low FODMAP
  • High FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP

    • Topping

  • High FODMAP
  • Low FODMAP
  • Low FODMAP

Instructions

  1. Preheat oven to 400°F (200°C).

    400°F (200°C)Equipment: oven

  2. Place chicken breasts between two sheets of plastic wrap and pound with a meat mallet or rolling pin to an even 1/2-inch thickness throughout.

    Equipment: plastic wrap, meat mallet or rolling pin
    Tip: Even thickness ensures even cooking—no dry edges or raw centers

  3. Set up your breading station with three shallow dishes: flour in the first, beaten eggs in the second, and breadcrumbs mixed with Parmesan, salt, and pepper in the third.

    Equipment: 3 shallow dishes or plates

  4. Dredge each chicken breast in flour, shaking off excess, then dip in egg until fully coated, then press into breadcrumb mixture, coating both sides thoroughly.

    Tip: Shake off excess at each stage for a coating that adheres well and crisps evenly

  5. Heat olive oil in a large oven-safe skillet over medium-high heat until it shimmers.

    Equipment: large oven-safe skillet
    Tip: The oil should shimmer but not smoke—if it smokes, it's too hot

  6. Add chicken and fry for 3-4 minutes per side, until the coating turns golden brown and crispy. Work in batches if needed to avoid crowding.

  7. Spoon about 1/4 cup (60ml) marinara sauce over each cutlet while still in the skillet.

  8. Sprinkle shredded mozzarella evenly over each chicken breast.

  9. Transfer the skillet to the preheated oven.

    Equipment: oven mitts

  10. Bake for 10-15 minutes, until the cheese is melted, bubbly, and beginning to brown at the edges. Internal temperature of chicken should reach 165°F (74°C).

    400°F (200°C)
    Tip: The cheese should be bubbly with golden-brown spots at the edges

  11. Remove from oven and let rest for 2-3 minutes before serving.

  12. Garnish with torn fresh basil leaves. Serve with white rice, mashed potatoes (no skins), or spaghetti squash if you tolerate the fiber well.

Notes

Storage

Refrigerate leftovers in an airtight container for up to 3 days. Store chicken separate from any side dishes for best texture. Reheat in a 350°F (175°C) oven for 10-12 minutes to restore crispiness—microwaving will make the coating soggy.

Baked method (lower fat)

For a gentler, lower-fat version: skip the pan-frying entirely. Place breaded chicken on a parchment-lined baking sheet, drizzle lightly with olive oil, and bake at 425°F (220°C) for 20-25 minutes until golden and cooked through. Add sauce and cheese, then bake 5 more minutes. This reduces fat content significantly while maintaining good texture.

Gluten-free adaptation

Use gluten-free all-purpose flour and gluten-free panko breadcrumbs (rice-based works well). This makes the dish suitable for those with celiac disease or gluten sensitivity and converts the FODMAP status of the breading from red to green.

Low-FODMAP marinara

Choose marinara sauce labeled garlic-free and onion-free (Fody Foods, Casa Sanremo), or make your own with canned crushed tomatoes, olive oil, fresh basil, dried oregano, and salt. This eliminates the main FODMAP trigger.

Dairy modifications

For lactose sensitivity: use lactose-free mozzarella, or skip the mozzarella entirely and use only Parmesan (which has virtually no lactose due to aging). Hard, aged cheeses are generally much better tolerated than fresh mozzarella.

Make-ahead

Bread the chicken up to 4 hours ahead and refrigerate on a plate. This actually helps the coating adhere better during cooking. The marinara sauce can be prepared days in advance.

IBD Considerations

Diet Protocol Compliance

How this recipe fits common IBD dietary approaches

More Dinner Recipes

Baked Cod with Herbs
25 min

Baked Cod with Herbs

Beef & Broccoli
30 min

Beef & Broccoli

Braised Short Ribs
210 min

Braised Short Ribs

Carne Asada with Rice
30 min

Carne Asada with Rice