Grain-free Chicken Parmesan 

This grain-free, crispy-on-the-outside, juicy-on-the-inside chicken parmesan was made to quench those luteal-phase cravings for comfort, warmth, and deep satisfaction. The cassava flour coating gives that nostalgic breaded texture—without the grains or gut disruption—while turmeric sneaks in a gentle anti-inflammatory boost right when your body needs it most. But don’t count this dish out for your follicular phase either. Paired with a bed of zoodles, this meal becomes a light, energizing reset. Zucchini shines in the follicular phase, helping to gently support estrogen metabolism, and the added protein fuels your rising energy. For a full follicular win, enjoy it with a slice of homemade long-ferment sourdough, when your body is most receptive to fermented foods and digestion is at its strongest.

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INGREDIENTS

• 1.5 lbs thin-sliced chicken breasts

• 1 cup cassava flour

• 1 tsp paprika

• ½ tsp garlic powder

• ¼ tsp onion powder

• 1 tsp turmeric

• 2 tsp sea salt

• 1 tsp black pepper

• 2 eggs

• ½ cup avocado oil (for pan-frying)

• 1–1½ cups marinara sauce (I love Rao’s Homemade)

• Fresh mozzarella, sliced (optional—dairy-free version coming soon!)

• Zoodles or chickpea pasta, for serving

• 5-7 fresh basil leaves (for garnish)

• Parmesan (to sprinkle on top)

INSTRUCTIONS

1. Preheat oven to 350°F (175°C) and prepare a 9x13 glass baking dish by spreading a thin layer of marinara on the bottom—this will create a cozy “bed” for your chicken.

2. In one shallow bowl, beat the eggs. In another, mix the cassava flour, paprika, garlic powder, onion powder, turmeric, salt, and pepper.

3. Heat a large skillet over medium heat and add ½ cup avocado oil.

4. Working in batches, dip each chicken breast in the egg wash, then coat in the flour-spice mixture.

5. Sear chicken in the hot skillet for 1–2 minutes per side, until golden. (Don’t worry about cooking through—you’ll finish them in the oven.)

6. As each piece finishes, place it gently into the sauced baking dish. Lay pieces side by side.

7. Once all the chicken is in the dish, top each piece with sliced mozzarella (if using).

8. Bake uncovered for 12–15 minutes, or until chicken reaches an internal temp of 165°F.

9. Serve hot over zoodles or your favorite chickpea pasta. 

10. Garnish with vibrant basil and freshly grated parmesan to bring it all together.

RECIPE NOTES/TIPS

• Tear or chiffonade the fresh basil and scatter it over the chicken after baking to preserve its delicate compounds and flavor. It elevates the meal with both beauty and hormonal benefits—because your food should look good, taste amazing, and support your cycle all at once.

• Want a Lenten-friendly version? Use thin-sliced eggplant instead of chicken, and dairy-free cheese (homemade lenten “cheese” coming soon to the blog!).

Luteal Phase Modifications:

• Craving cozy carbs? Serve with roasted squash or chickpea pasta instead of zoodles.

• Add a drizzle of olive oil or a side of sautéed spinach for extra hormone-supportive fats and iron.

• Turmeric + garlic in the spice blend = natural inflammation fighters for PMS symptoms.

Follicular Phase Highlights:

• Use zucchini noodles to keep it light, fresh, and estrogen-supportive.

• Pair with a slice of homemade long-ferment sourdough—your digestion is strongest here, making it the perfect time to enjoy fermented grains.