Healthy Whole Food Chicken Parmesan

This dairy-free chicken parmesan is one of many simple Whole30 chicken recipes with big flavors. The crisp chicken cutlets are layered with marinara sauce and an umami plant-based parmesan “cheese.” This meal is perfect for special dinners and happens to be gluten-free, low-carb, and incredibly delicious. We guarantee this will become one of the Best Whole30 recipes you’ll ever try.

How to make a Whole30 parmesan cheese?

This plant-based parmesan cheese is quick and easy and will give you that rich and umami flavor we all love. It is prepared using 4 simple ingredients: sunflower seeds, nutritional yeast, garlic powder, and salt. These ingredients are pulsed in a food processor to a fine crumb texture. You can also double the recipe and keep it in a jar in your fridge to use in other recipes.

What type of marinara sauce should you use for Whole 30 recipes?

Tomato sauce is used in many Whole30 recipes, so using one that is healthy and Whole30 compliant is essential. You can either prepare a batch of homemade marinara and store it in the freezer for similar recipes or use store-bought brands. To choose a suitable brand, look for one that is sugar-free and doesn’t contain any additives, processed oils, or preservatives. A perfect ingredient list should consist of tomatoes, salt, olive/avocado oil, and seasoning.

What can you serve this healthy dinner with?

This dish is a delicious complete meal on its own. However, you can serve it with side dishes if you have a larger appetite. Try serving similar Whole30 chicken recipes with sauteed kale, asparagus, green beans, or broccoli. You can also serve them with garlic zoodles for an indulgent, restaurant-style meal.

Whole30® and the Whole30 logo are registered trademarks of Thirty & Co, LLCWhole30®

Net Carbs

14 g
Fiber

4.1 g
Total Carbs

18.1 g
Protein

46.8 g
Fats

35.3 g

576 cals

Quantity

Serving Size

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Sunflower seeds, dry roasted, salted

0.5 cup
Garlic, powder

1.5 tsp
Salt

1 tsp
Nutritional Yeast

4 tbsp
Chicken breast

4 medium - split
Almond flour

0.5 cup
Tapioca flour

3 tbsp
Onion powder

0.5 tsp
Crushed Red Pepper Flakes

0.5 tsp
Avocado oil

2 tbsp
Marinara Tomato Sauce

2 cup

Step 1

Preheat your oven to 200C/400F and spread 1 cup of marinara sauce in a medium-sized casserole dish. To prepare the “parmesan cheese,” add the sunflower seeds, nutritional yeast, 1/2 tsp salt, and 1 tsp garlic powder to a food processor. Pulse until a fine crumb form.
Step 2

Add half the “parmesan” cheese to a shallow bowl, and add the almond flour, tapioca flour, ½ tsp salt, black pepper, onion powder, ½ tsp garlic powder, and red pepper flakes. Whisk to combine. To another bowl, crack the eggs and whisk.
Step 3

Flatten the chicken breasts by placing them on a piece of parchment paper. Place another sheet of paper on top and pound them using a kitchen hammer to flatten them slightly. Meanwhile, place a large skillet over medium heat and add the oil.
Step 4

Working with one at a time, dip a cutlet into the egg mixture, let the excess drip, then place it in the dry mix. Coat both sides and shake off excess. Place the chicken in the pan, then repeat the process for each piece of chicken.
Step 5

It’s best to fry two cutlets at a time to prevent overcrowding the pan. Cook for 2-minutes until golden and crispy, then flip and cook for another 2 minutes. You don’t need to cook the chicken the whole way through; it will finish cooking in the oven.
Step 6

Add the chicken cutlets to the casserole dish. Add 1.4 cup of marinara sauce on top of each breast and spread. Divide the remaining "cheese on top".
Step 7

Bake for 15-20 minutes, or until the chicken is cooked through. Take the dish out of the oven and let it cool for 5-10 minutes before serving. Garnish with freshly chopped parsley and serve.