CHICKEN PARMIGIANA by allergy cooking my way


Dairy Free

Gluten & Grain Free

Low Disaccharide

Dont miss out on a Parmigiana, just because you can’t have the breadcrumbs and cheese!

Serves: 4

Prep time: 15 mins

Cooking time: 30 mins


  • 4 chicken thighs, flattened and cut in through lengthwise into halves, to make thinner pieces.
  • 3 tbsp coconut oil (for frying)
  • 2 eggs, lightly beaten
  • 2-3 tbsp coconut flour
  • 2 tbsp almond meal
  • 1/2 cup almonds (chopped roughly)
  • 1 tsp smoked paprika
  • 2 tbsp coconut oil
  • SAUCE 
  • 1 can (440g) diced tomatoes
  • 4 spring onions
  • 1 tbsp coriander or basil, finely chopped
  • 1 tsp salt, pepper to taste
  • 1 tbsp coconut flour


  • Preheat oven to 180°C (350°F)
  • Flatten chicken thighs, and if thick, cut through horizontally to make 2 flat pieces.
  • Beat egg in dish with fork, and place coconut flour in another dish.
  • Cover each piece of chicken with egg, then coat in the coconut flour.
  • Heat oil in pan, and when hot, fry chicken for 5 -7 minutes on each side.
  • Lay chicken in the base of a dish 20cm x 30cm (6″ x 8″)
  • Leave juice in pan and add onions, fry for 3-5 minutes, then add tomatoes.
  • Cook for 5 minutes and then stir in the rest of the sauce ingredients.
  • Pour mixture over the chicken pieces.
  • Mix the topping ingredients together, and sprinkle over the tomato mixture.
  • Bake in oven for 10-15 minutes.
  • Serve with salad,  cauliflower fried rice, or creamy mashed cauliflower.


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