The Low Fodmap Gourmet

Gourmet Recipes for people who need to follow the Low Fodmap Diet and are also Lactose and Gluten Intolerant!

Low fodmap gluten free Chicken Parma

Even though it seems the spring rains will never cease the orchard is full of fragrant blossoms. The chickens are productive and broody soon there will be a new generation to give eggs and meat for the table. It’s time to use the remnants of the autumn harvest in the freezer to make way for the new produce sprouting in the garden beds and hot house.

gluten free low fodmap Chicken Parma

Gluten free low fodmap Chicken Parma

Chicken Parma; low fodmap gluten free


  • 2 free range organic chicken breasts
  • 1 large egg
  • 1 cup quinoa flakes
  • 1/2 cup fresh finely chopped parsley, thyme and oregano
  • fresh ground sea salt and black pepper to taste
  • 2 table spoons of water
  • 2 table spoons olive oil
  • 1 teaspoon sesame oil


  • whisk the egg in a shallow dish with the water
  • place all dry ingredients and chopped herbs in a plastic freezer bag or a plastic storage box with tight fitting lid  and shake well
  • partially cut the chicken breasts in half  leaving at least an inch still joined and open up the breasts like a butterfly
  • place chicken breasts one at a time in the container of dry ingredients and shake until the chicken is well covered
  • dip the crust covered chicken breasts one at a time in the egg
  • replace chicken in the crumb/crust mix and shake until the egg coating is well covered
  • add the oils to a shallow fry pan and heat to a fast simmer
  • place the chicken breasts in the pan and cook on both sides until the coating is golden brown and crispy

Top with Quick Tomato Sauce (see recipe section)  and grated cheese

Serving suggestions:

  • Seasoned roasted potatoes
  • Sautéed carrots
  • fresh garden salad

seasoned roast potatoes

2 comments on “Low fodmap gluten free Chicken Parma

  1. Thursday night bookclub
    December 9, 2014

    Nice to discover your products and blog site Mhryln. I have bought sone of your branded pears in ginger-saffron syrup from Merediths and am taking it to my book club this week as part of a dessert I have made. Thought I’d look up the website for your produce and hey presto found you are low fodmap like me! Hope your business does well. I really like your packaging and am looking forward to trying the pears.


    • Mhrylyn Hanson-Wallis van Dooren
      December 9, 2014

      Thank you!


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