September 12, 2021

Gluten-free Dairy-free Chicken Parmesan

WHY YOU’LL LOVE THIS RECIPE

Its healthier than traditional chicken parm so you don’t need a cheat day to enjoy!

This chicken parmesan recipe uses egg whites instead of full eggs to cut out some unhealthy saturdated fats.

This chicken parmesan recipe uses dairy-free or vegan cheese instead of full fat dairy cheese to make it a healthy dinner option.

The breading is super crispy when its fried in the air fryer!

This chicken parm recipe is gluten-free, dairy-free and nut-free.

INGREDIENTS & SUBSTITUTIONS

You can sub gluten-free breadcrumbs for pork panko.

You can use eggs instead of egg whites, it just makes it less of a healthy recipe.

You can bake or pan fry the chicken cutlets if you do not have an air fryer. Bake on 400 for 15-20 minutes until the internal temperature reaches 165. If you pan fry the cutlets also make sure the internal temperature reaches 165.

Option for vegan parmesan cheese, dairy free parmesan cheese, almond parmesan cheese.

Option for vegan mezzerella cheese, almond mezzerella cheese or fat free mezzerella cheese.

If you do not prefer spaghetti squash you can serve over gluten-free pasta, lentil pasta, brown rice pasta, etc. 

TASTE & TEXTURE

These gluten-free chicken cutlets get really crispy in the air fryer. If you prefer a more crispy option continue to air fry until bread crumbs reach desired cirspiness.

The spaghetti squash resembels the texture of spaghetti. It is soft but not mushy.

HOW TO MAKE

Directions for the gluten free chicken cutlet

  1. Sandwich the chicken beasts between 2 pieces of parchment paper and pound until 1″ thin.
  2. Combine breadcrumbs, pork panko and parmesan cheese in a bowl.
  3. In a separate bowl add the egg whites.
  4. Dip the chicken breasts into the egg whites, then into the breadcrumb mixture, coating the whole piece. 
  5. Dip back into the egg white and coat piece in breadcrumb mixture for a second time.
  6. Air fry on 390 for approx 15-17 minutes until chicken is cooked through. Flip overhalf way to make sure all breading is getting crispy.
  7. During last 1 minute, add cheese on top of cutlet and let finish baking so cheese is melted onto of the chicken cutlet. Remove once done and set aside.

Directions for the Spaghetti Squash

  1. Preheat oven to 400°F.
  2. Cut squash in half and spray with light oil cooking spray. Salt and pepper if desired.
  3. Bake cut side down, on a lined baking pan for approx 40 minutes.
  4. Remove from oven and scrape with fork until the spaghetti strands are loose. Transfer to bowl and top with warmed marinara sauce and chicken cutlet.

EXPERT TIPS & TRICKS

These gluten-free chicken cutlets get really crispy in the air fryer. If you prefer a more crispy option continue to air fry until bread crumbs reach desired cirspiness.

The spaghetti squash bakes at 400 for approx 40 minutes. It will be ready when you can easily pull it apart with a fork without much force. It should not be mushy. It should resemble the strands of traditional spaghetti.

During last 1 minute of chicken cutlet air frying, add cheese on top of cutlet and let finish baking so cheese is melted onto of the chicken cutlet.

HOW TO SERVE & STORE

Leftovers for this recipe can be stored in an airtight container in the fridge for up to 3 days.

Leftovers for this recipe can be stored in an airtight container in the freezer for up to 3 months.

To reheat you can use the air fryer, oven or a skillet.

Gluten-free Dairy-free Chicken Parmesan

A healthy, Gluten-free Dairy-free Chicken Parmesan that focuses on adding extra veggies to your meal and is low carb!
Prep Time20 mins
Cook Time45 mins
Course: Dinner
Cuisine: Italian
Keyword: dairy free, gluten free, nut free
Servings: 2

Ingredients

  • 2 Chicken Breasts
  • 1/2 cup Gluten free breadcrumbs
  • 1/3 cup pork rind panko breadcrumbs
  • 1/3 cup grated parmesan or romano cheese
  • 1/2 cup egg whites
  • 1/2 cup Dairy free mozzerella Cheese

Sauce

  • 1 cup Marinara sauce

"Pasta"

  • 1 Spaghetti Squash

Instructions

For the gluten free chicken cutlet

  • Sandwich the chicken beasts between 2 pieces of parchment paper and pound until 1" thin.
  • Combine breadcrumbs, pork panko and parmesan cheese in a bowl.
  • In a separate bowl add the egg whites.
  • Dip the chicken breasts into the egg whites, then into the breadcrumb mixture, coating the whole piece. 
  • Dip back into the egg white and coat piece in breadcrumb mixture for a second time.
  • Air fry on 390 for approx 15-17 minutes until chicken is cooked through. Flip overhalf way to make sure all breading is getting crispy.
  • During last 1 minute, add cheese on top of cutlet and let finish baking so cheese is melted onto of the chicken cutlet. Remove once done and set aside.

For the Spaghetti Squash

  • Preheat oven to 400°F.
  • Cut squash in half and spray with light oil cooking spray. Salt and pepper if desired.
  • Bake cut side down, on a lined baking pan for approx 40 minutes.
  • Remove from oven and scrape with fork until the spaghetti strands are loose. Transfer to bowl and top with warmed marinara sauce and chicken cutlet.

Notes

OK to sub regular breadcrumbs if you are not gluten free. Make sure they are nut free if you are allergic.
If you do not have pork panko you can use breadcrumbs instead.
Option for vegan parmesan cheese, dairy free parmesan cheese, almond parmesan cheese.
Option for vegan mezzerella cheese, almond mezzerella cheese or fat free mezzerella cheese.
If you do not prefer spaghetti squash you can serve over gluten-free pasta, lentil pasta, brown rice pasta, etc. 
 

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