Chicken Parmigiana


  • 3 chicken breasts
  • 2 eggs
  • 4 slices wholegrain bread
  • 1 garlic clove
  • mixed herbs
  • pepper
  • 1/3 cup plain flour
  • 400g tomato pasta sauce
  • 1/2 cup grated light mozzarella cheese
  • potato wedges (see attached recipe - if indicated in plan)
  • compeat greek salad


  • Prep Ingredients: Whisk the eggs, crush the garlic, crumb the grain bread in a food processor.
  • Preheat oven to 180°C. Lightly grease a baking dish and line an oven tray with non-stick paper.
  • Meanwhile, trim fat from chicken and cut both chicken breasts into 2. With a meat mallet, lightly beat the chicken pieces between two pieces of plastic wrap until about 1cm thick.
  • Toss chicken in flour and shake away excess. Next, coat chicken in the whisked egg then toss in bowl with the crumbs, garlic, herbs and pepper. Coat chicken with the crumbs then place on the lined baking tray.
  • Bake chicken for 30mins, or until browned and cooked through (timing will depend on thickness of chicken).
  • Top cooked chicken with sauce and cheese and bake for few minutes until cheese is melted.
  • Serve chicken with salad as per portion.

Gluten Free & LCHF adaptable:
Make crumb (breadcrumb substitute) by blitzing 100g almonds, 50g sesame seeds PLUS the garlic, herbs, salt and pepper as above.
Use Gluten Free flour.

FODMAP adaptable:
Swap tomato sauce for certified FODMAP sauce (E.g Leggo’s Classic Tomato).
Choose low FODMAP bread and flour (e.g sourdough, gluten free).
Swap garlic for garlic infused olive oil or omit.
Omit high FODMAP salad ingredients (e.g red onion).

Egg free adaptable:
Swap two eggs for 6Tbsp aquafaba (the ‘juice’ straight from a tin of chickpeas!) OR if an egg white allergy, keep the yolks and use 4Tbsp in place of 2 egg whites.

Dairy free adaptable:
Omit cheese, or use Bio Cheese (available Coles/Woolies/IGA)