Baked Chicken Parmesan Gluten-Free

by Kristine on November 25, 2014

in Dinner in a Dash, Gluten Free, Kid Friendly, Recipes

Baked Chicken Parmesan Gluten Free_main

Here’s how it went; I was dishing up my own plate and my hubby was already sitting at the table with half of his gone. Probably the sign of a great recipe right?!  This Baked Chicken Parmesan is so crispy, it rivals its traditionally fried counterpart. As with most of my recipes, I wanted it to taste as close to the original as possible. This most definitely fit the bill.

Baked Chicken Parmesan Gluten Free

Almost all the chicken parmesan recipes I’ve come across call for wheat-containing bread crumbs, so it was my mission to create a gluten-free version. While I wanted a way to make it gluten-free, I didn’t want it to taste like it. To get that similar texture on the crust of the chicken, I used one of my favorite gluten-free breads, Dempster’s Gluten Zero, the whole grain version. It worked well because its a lighter bread, and not very dense like many other gluten-free breads. I think the key to getting a great bread crumb texture is toasting the bread beforehand, allowing it to fully cool, then making them into crumbs.

Baked Chicken Parmesan Gluten Free_4

It simply wouldn’t be chicken parmesan without the marinara sauce and cheese on top. But I did go the less traditional route of serving it on spaghetti squash instead of pasta to make it more carb conscious. The method I cook my spaghetti squash is easy and quick, so it only takes a few more minutes than cooking a pot of pasta, and without a pot to wash after! So here’s how I do it…

Kristine’s method of cooking spaghetti squash:

1) Take your spaghetti squash and poke it all over with a fork…don’t be shy.
2) Place on a microwave safe tray, and place in the microwave for 10 minutes on high. (for a small to medium sized squash)
3) After the 10 minutes are done, flip over the squash and cook another 5 minutes.
4) Done! The squash should be soft to the touch.
5) Immediately cut in half, scoop out the seeds, let the steam escape for a few minutes, and scrape out the flesh with a fork.


Baked Chicken Parmesan Gluten-Free
 
Prep time
Cook time
Total time
 
Author:
Yield: 8 servings
Ingredients
  • 4 slices Dempster's Gluten Zero Whole Grain Bread
  • 4 10 oz boneless skinless chicken breasts, or 6-8 5 oz breasts
  • 2 Tbsp grated parmesan cheese (I used the powdered-style cheese)
  • 2 tsp dried parsley
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 Tbsp butter, melted
  • ½ cup marinara sauce (I used Newman's Own Marinara)
  • ½ cup part-skim or lower fat mozzarella cheese
  • Cooking spray
Instructions
  1. Before you're going to start the recipe, a couple hours (or even up to a day before), toast your gluten free bread in the toaster until dark brown but not burnt. Allow to fully cool, and blend into breadcrumbs.
  2. When you're ready to make the recipe, preheat your oven to 375 degrees F.
  3. Pat your chickens breasts dry with paper towel until they are very dry.
  4. Assemble the breading. In a shallow dish, add the breadcrumbs, parmesan cheese, parsley, onion powder and garlic powder. Toss to combine.
  5. Spray a cookie sheet with cooking spray.
  6. Melt the butter, and with a brush, brush melted butter on one side of a chicken breast, but the buttered side in the crumbs, then brush the other side with butter, and flip the breast in the crumbs to coat the other side. Do your best to pat additional crumbs on the chicken breast to get them fully coated.
  7. Place the chicken breasts on the baking sheet, and give the tops a quick spray with cooking spray.
  8. Place in the oven and bake for 18-20 minutes. Adjust cooking time based on the size of your chicken breasts. Mine were very large and thick. For smaller chicken breasts, 14-15 minutes should be sufficient.
  9. After the 20 minutes, flip over the chicken breasts. Add the marinara sauce to each one, and sprinkle with the mozza cheese.
  10. Bake 5 more minutes until the cheese is melted and chicken is cooked through.
Notes
* If the Dempster's Gluten-Free Bread isn't available in your region, use a gluten-free bread that's light and fluffy in texture. The very dense breads tend to not toast very well.
* You will probably have some crumbs left over you'll need to discard. I didn't include this in the nutrition as everyone will be left with different amounts of crumbs. So the actual nutrition of your serving is probably lower if you had leftover crumbs.
Nutrition
Serving size: Per 5 oz prepared chicken Calories: 254 Fat: 8 g Saturated fat: 3.5 g Carbs: 8.8 g Fiber: 1.5 g Protein: 36 g Cholesterol: 94 mg

My version was inspired and adapted from Gina’s version over at SkinnyTaste.

* This recipe was created for Dempter’s, but my experience and opinions are my own.

 

Kristine
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Kristine

I'm Kristine Fretwell, busy mom of 2 little girls, author, blogger, and former pro fitness competitor. I love almost any kind of cookie, anything coconut or pumpkin flavored, and Thai food. A perfect day for me is enjoying my family, getting to the gym, and whipping up a new healthy recipe. I've got a collection of over 300 healthy recipes, and other tidbits like fitness and health tips. My recipes have been featured on websites such as Huffington Post, Savvy Mom, Shape and Skinny Scoop.
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Latest posts by Kristine (see all)

  • LGH

    Kristine, can this recipe be made ahead and then reheated, have you ever tried that? Wondering if it still tastes as good. Thanks!

    • http://www.busybuthealthy.com Kristine Fretwell

      I’ve reheated leftovers (in the microwave) and they’ve tasted good! But I haven’t re-baked it in the oven yet.

  • DMG

    Great looking healthy recipe, remaking one of our favorites. I plan to make it tomorrow. Why, mess up a wonderful recipe like this with fake cheese-like processed canned non real food ?

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