EBL Food Allergies

delicious, easy, allergy-friendly recipes free of dairy, egg & nuts (soy & gluten free too)

RECIPE: Chicken Parmless

by Leave a Comment

Mmmmm…this was good!  Chicken Parmesan without the Parmesan…AKA Chicken Parmless.  Delicious!

I will be adding this meal to our normal dinner rotation. Yes, it was THAT good.  🙂

It was made with no dairy, no soy, no egg, no nuts, no corn, no wheat, and no gluten.  (except the pasta, I used whole wheat pasta for us, but corn, quinoa, or rice pasta can be substituted to be completely gluten free)



Chicken Parmless

4 Chicken Breast (pounded thin)
1/4 cup Extra Virgin Olive Oil
1 tsp Garlic Powder
1 cup Rice Crumbs (I use Orgran)
1 Tbsp Italian Seasoning
1 tsp Garlic Powder
1/4 tsp Pepper
1/4 tsp Salt

  1. Preheat oven 350 degrees.  Place cooling rack on top of foil lined cookie sheet (this allows chicken to become crispy on both sides and makes for easy cleanup)
  2. Mix 1/4 cup oil and 1 tsp garlic powder in small bowl.
  3. Mix rice crumbs, italian seasoning, garlic powder, pepper and salt in shallow bowl.
  4. Dip chicken in oil, then in crumb mixture to evenly coat chicken and place on rack.
  5. Cook for 30 minutes.
Allergy Free Sauce


1 28oz. can Pastene Tomato Sauce (It’s one of the only brands I can find that has no dairy,
    no soy and no garlic)
1 Tbsp Extra Virgin Olive Oil
2 Cloves Garlic, Minced
1 Tbsp Sugar

  1. Heat oil in medium size saucepan on medium heat.
  2. Brown garlic.
  3. Add sauce.
  4. Add sugar.
  5. Bring to boil, then turn to low and simmer until dinner is ready.
ENJOY!  I know we did! 🙂
-Elizabeth

Leave a Reply

​ ​