Gluten and dairy free chicken parm


Photo courtesy of Food Network

This is an easy gluten and dairy free recipe for chicken parmesan.   I have taken quite a few shortcuts here.  You can, of course, also make this non gluten and dairy free.


6-12 boneless, skinless chicken tenders
1/2 cup white rice flour
1/2 cup Italian style gluten free bread crumbs
1 or 2 eggs
1 package dairy free mozzarella shreds
1 jar of any type tomato sauce
salt and pepper to taste
seasoning to taste
olive or grapeseed oil for frying


Preheat oven to 375 degrees.  Oven temperatures vary, so adjust accordingly.

Remove chicken from refrigerator at least 15 minutes before ready to cook.  Put your rice flour in one large zip lock bag, and your bread crumbs in another large zip lock bag.  You may need more or less flour and or bread crumbs depending on the size of your chicken pieces.  Season flour to taste.

Prepare a medium baking dish by adding a thin layer of sauce to the bottom. This will keep the chicken from sticking.  You will need a larger baking dish for 12 pieces.

Heat a large, non-stick frying pan to medium high, add a tablespoon of oil of choice and heat not quite to smoking point.  You may need to add more oil if pan gets dry.

In a large bowl, whisk one egg with a tablespoon of water or milk of your choice.  Add salt and pepper to taste.  If making 12 tenders, use two eggs.

Add no more than three chicken tenders to the rice flour and shake to coat.  Remove from the bag with tongs and shake off excess flour back into the bag.  Dip one piece at a time in the egg mixture, letting excess egg mixture run off,  and then drop into the bread crumbs bag.   Shake to coat with the crumbs, shaking off any excess, then remove to frying pan.  Watch out for oil splatter!

Cook tenders about one minute on each side until just starting to brown.  Do not crowd the pan-you should be cooking no more than three pieces at a time.  You will finish cooking the chicken in the oven.

As pieces finish cooking, remove to prepared baking pan in one layer

Repeat process until all pieces are browned on both sides.

Spoon about a tablespoon of sauce over each piece (you can use more or less as depending on how crisp you want your chicken).   Top with shreds of dairy free mozzarella-again use as much or as little as you like.

Bake for about 10-15 minutes, depending on the thickness of your chicken.  If you want to use a meat thermometer, chicken should register 165 degrees when done.  Or, you can cut a piece in half to check for doneness.  Tenders will cook quickly, be careful not to overcook! Mozzarella should be nicely melted.

Heat additional sauce in a saucepan.  Serve chicken with gluten free pasta of choice with extra sauce if desired.

Using the zip lock bags eliminates mess and the use of several bowls for breading and dredging.  Using bottled sauce saves time.  You can, of course, make your own if you like.

This chicken is moist, delicious, and easy!  If you decide to make it, let me know how it turns out.





2 Comments Add yours

  1. Jessica Adam says:

    That sounds delicious! 🙂


    1. glutenfreelady says:

      It was!

      Liked by 1 person

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