clean eats chicken parma recipe

This healthy parma recipe has become a family favourite for thousands of our 28ers. Even fussy eaters love this healthy alternative to a pub chicken parma!
Prep Time: 15 mins
Cook Time: 15 mins
Total Time: 30 mins
Serves: 1
Course: Dinner, Lunch, Main Course
Cuisine: Italian
Diet: Gluten Free


  • Frypan
  • Mixing Bowl


For the parma

  • 125 g skinless chicken thigh fillets
  • 1 egg free-range
  • 1.5 tbsp almond meal
  • 1.5 tsp coconut oil extra virgin
  • 1 tbsp tomato paste
  • 1 slice ham shaved
  • 20 g cheddar cheese
  • salt to taste
  • pepper to taste

For the side

  • 1/2 bunch broccolini baby broccoli
  • 1 cup rocket leaves
  • Salt and pepper to taste
  • 1/4 red onion finely diced, for garnish
  • 1/4 lemon optional, wedge for garnish


  • Pre-heat oven to 180°C.
  • Meanwhile, Crack an egg into a small bowl and whisk well. In a separate bowl, add the almond meal and season it well. Dip the chicken thigh into the egg and then toss it through the seasoned almond meal.
  • Heat coconut oil in a large pan and fry chicken on both sides until lightly browned.
  • Transfer the chicken from the frypan and onto a lined baking tray. Top the chicken with tomato paste, ham and cheese. Bake in the oven for 10 minutes or until the cheese has melted.
  • While the chicken parma is baking, bring a saucepan of water to the boil and add the broccolini to the steam for 5 minutes or until softened.
  • To serve, combine the rocket and broccolini and top with the parma. Season well and enjoy!


If multiplying this recipe, you only need 1 egg for up to 3 serves – as it is only used to lightly coat the chicken.
NOTE: this recipe is not suitable during pregnancy
Nutrition Facts
Clean Eats Chicken Parma
Amount Per Serving
Calories 515 Calories from Fat 297
% Daily Value*
Fat 33g51%
Saturated Fat 15g94%
Cholesterol 321mg107%
Sodium 764mg33%
Potassium 761mg22%
Carbohydrates 12g4%
Fiber 3g13%
Sugar 5g6%
Protein 45g90%
Vitamin A 1157IU23%
Vitamin B3 9mg45%
Vitamin C 23mg28%
Vitamin K 27µg26%
Calcium 234mg23%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

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Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.