We could all use a big plate of melty, crispy, cheesy chicken parm right about now. Today’s recipe is approachable and organized, yes it’s slightly more involved than your usual dinner, but it’s fun! I promise! If you think chicken parm is too involved to make yourself at home, grab a skillet and save this recipe for this week!
We’ve got all the basics of your regular chicken parm: thinly sliced chicken breast, marinara sauce, mozzarella cheese, and breadcrumbs (yes, they make gluten-free panko!!). The twist is using rice to make a saucy-tomato-rice situation to serve our chicken parm on top of. You can, of course, serve it with spaghetti. Other ways to make it your own are included in the recipe notes! Bonus points, we’re packing in anywhere from 38g to 47g of protein per serving, depending on how many servings you get out of it! As written, this recipe makes 4 to 5 servings and comes in at about 45g of protein. It’s very filling and uses thinly sliced chicken breast so everything stretches a bit further. If you want a true high protein meal, you can divide it into 4 servings.
Today’s recipe is straight from this week’s high-protein dinner plan sent out on Friday! For the full week of dinners, grocery list, and prep day plan, upgrade to paid.
A few tips to keep in mind before you get cooking!
The Dredging Station™. The first step to any breaded chicken is dredging. The order goes tapioca (or flour), egg, panko. The tapioca flour acts as a glue for the egg and breadcrumb to adhere to without slipping off. Hold your chicken in one hand for the dry stations and the other for the egg to keep from dredging your fingers more than the chicken. Freezing the dredged chicken for about 15 minutes ensures the coating stays on when fried! Low bowls or trays give you the most space to work.
Pan frying requires more oil than you think! You want about 1/2-inch of oil!! Don’t be afraid to add more in between batches, but keep in mind that you will need to bring the oil back up to temp before frying your next round. After frying, let the chicken cool on a wire rack or a paper towel lined tray to drain or absorb excess liquid. This is the sauté pan I swear by, currently 15% off!
What oil is best? I use avocado oil due to a higher smoke point (up to about 500ºF). You can also use olive oil, but keep in mind it has a lower smoke point (up to ~420ºF), but any other neutral oil, like canola oil, will work!
Thin-sliced chicken is key to making sure the breading on the outside and the chicken cook together. If your chicken is too thick, the coating will burn before the proper internal temperature reaches the proper level. I recommend 1/2-inch at most, you can slice or pound it thinner if you wish!
cheesy chicken parm skillet
gluten-free, nut-free, dairy-free option
serves 4 to 5 | prep time: 35 minutes | cook time: 40 minutes
INGREDIENTS
For the chicken parm:
1/3 cup tapioca flour or arrowroot starch
kosher salt
ground black pepper
garlic powder
1 1⁄4 cups gluten-free panko
1 large egg
1 pound boneless, skinless chicken breast, halved or pounded into 1/2-inch thick slices
avocado oil or olive oil, for cooking
For the skillet:
1 tablespoon olive oil
1 small yellow onion, small diced (about 1 cup)
5 garlic cloves, minced
1 teaspoon dried basil
1 teaspoon dried oregano
1⁄4 teaspoon red pepper flakes (optional)
1 cup dry jasmine rice
2 cups low-sodium chicken or vegetable broth
2 1⁄2 cups marinara sauce, divided
4 ounces baby spinach
6 ounces mozzarella cheese, shredded or sliced into thin circles (about 1 cup)
chopped basil leaves, for topping (optional but encouraged!)
INSTRUCTIONS
Create a 3-part dredging station to prepare the chicken: Add the tapioca flour to a low bowl or plate and mix in a generous pinch of salt, black pepper, and garlic powder. In a separate low bowl or plate, add the panko. In a third bowl, add the egg and whisk with 1 tablespoon of water.
One piece at a time, completely coat the chicken in the tapioca flour mixture, then move to the egg wash to completely coat, then to the panko. Cover completely with panko and place on a tray. Repeat for each piece of chicken. (Note: For easier cooking, freeze the coated chicken for about 15 minutes before frying so the panko sticks).
Heat a deep, lidded, oven-safe skillet or Dutch oven over medium heat and fill with 1/2-inch of avocado oil. When the oil is hot, carefully add the chicken in a single layer (cook in batches as needed). Cook, without moving, for about 4 minutes per side, until the chicken reaches an internal temperature of 165°F and the panko is golden and crisp. Set the chicken aside on a wire rack or tray to cool. Meanwhile heat the oven to high broil.
Prepare the rice: Wipe the skillet with a paper towel to remove any excess oil or panko pieces and return it to medium heat. Heat the olive oil until shimmering, then add the onion and cook, stirring occasionally until translucent, about 5 minutes. Stir in the garlic, basil, oregano, red pepper flakes, and a big pinch of salt and cook, stirring continuously until fragrant, about 1 minute.
Add the rice to the skillet and mix with the onion and spices. Stir in the broth, 1 ½ cups of the marinara sauce, and the spinach. Increase the heat to high and bring to a boil.
Once boiling, reduce the heat to low, cover, and simmer until the rice is fully cooked, about 15 minutes, stirring halfway through to prevent sticking.
Remove the lid, add the chicken cutlets on top, and divide the remaining cup of marinara over top of the chicken. Cover with the shredded mozzarella and transfer to the oven to broil, uncovered, until the cheese is melted, bubbling, and lightly browned, 3 to 5 minutes.
To serve, top with the chopped basil (if using) and divide among five plates.
Store it: Refrigerate in a sealed container for up to 4 days. Freeze for up to 3 months.
Reheat it: For best results, reheat the rice and chicken in the oven or air fryer at 350°F until warmed through, about 10 minutes. From frozen, thaw in the refrigerator for at least 8 hours or overnight, then follow oven instructions.
recipe notes:
Panko is the best breadcrumb you can use, it’s the key to that crunchy-crispy outside. Panko has a larger crumb compared to regular breadcrumbs (which a much finer in texture). Highly recommend this gluten-free panko! You can also use blanched almond flour, be sure to chill after dredging, as it doesn’t stick quite as well and will yield a less crispy but still yummy result.
Tapioca starch is typically used as a thickener for sauces, soups, and dressings, but it’s also the perfect gluten-free swap for your dredging station. It sticks better than gluten-free flour when frying and helps give a really nice crunch You can swap it for either arrowroot starch or cornstarch (or regular all-purpose flour if you are not gluten-free!)
For a dairy-free option, omit the cheese or use your preferred dairy-free cheese.
Make it a traditional chicken parm: Prepare the chicken as instructed and serve over your favorite spaghetti.
Make it a grinder: Prep the chicken cutlets as instructed. Slice the long way (so you have two “strips” of breaded chicken. Split open a large grinder roll and add the sliced chicken cutlet. Spread an even layer of marinara sauce over top, then add the mozzarella cheese. Transfer to a small sheet pan. Heat the oven to high broil and bake, open-faced, until the cheese is melted and the bread is lightly crisp, 3 to 5 minutes.
If you prefer to lighten up how you serve your chicken parm make the crispy chicken and pair it with this tahini ceasar pasta salad.
what I’m preppig
Deconstructed Turkey Lasagna Skillet: Even though I tested every single recipe in DTAD multiple times, remaking some of my favorites is always a welcome surprise. This lasagna skillet is so good and my guess is you have most of the ingredients in your kitchen already! (pg. 188)
Slow Cooker Carnitas: I love a build-your-own-taco situation!! For the super bowl last weekend Brian and I hosted and these slow cooker carnitas (pg. 209 in DTAD) were a huge hit. This recipe on my website is similar! Perfect for beating the winter blues.
what I’m loving
Hatch alarm: Brian and I experienced the red light effect for the first time and it had me questioning if I was in the spa or my own house for a second. Fully hooked on this for a more peaceful wake up—when the dogs aren’t acting as my alarm.
14th Night: I need all the moisture I can get for everythinggg at the moment, including my hair!! I’ve been using 14th Night shampoo and conditioner regularly all winter and can confirm it’s putting in the work these dry days. (code JENN20)
what I’m recommending
Sauté Pan: My sauté pan is truly the best of the best and an absolute kitchen staple given the volume of one pan meals I make on a weekly basis. The high sides make it ideal for pan frying and it’s oven-safe!! I truly cannot recommend it enough, and it’s currently 15% off! ($189, now $160)
GlamSquad: I signed up for a Glamsquad blowout package for the first time to help with the book tour and it saved me. So easy to book and the hair stayed looking fresh for days!! Highly recommend with wedding season coming up!
Let me know if you make today’s recipe and send pics in our chat. If you haven’t gotten your copy yet, now is a great day to order my cookbook Don’t Think About Dinner!
Beautiful thank you