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Healthy Tempeh Parmigiana (Gluten-free)

by Arielle J on June 26, 2014


healthy tempeh parmigiana  by arielle haspel

healthy tempeh parmigiana  by arielle haspel

This is a healthy, protein-packed, gluten-free version
of chicken parmigiana, which is usually fried in processed,
hydrogenated oils and made with hard-to-digest flour breading.

This version is made with tempeh, lower in fat and made with
protein-packed, easy-to-digest, good-for-you breading.

I typically don’t eat soy (here’s
but because tempeh is fermented, less processed and easier to digest,
so it’s really the only soy I eat (along with miso and tamari).

Try this recipe out and let me know how you like it. My biggest critic (my husband) LOVED it!

Healthy Tempeh Parmigiana (Gluten-free)
– 1 serving size piece of tempeh (find it near the tofu aisle in supermarket)
– 1 egg
– 1/2 cup almond flour
– 2 tbsp tomato sauce
– 1 pinch sea salt
– 1 pinch white pepper
– 1/2 organic mozzarella cheese stick, sliced
– 1 tsp coconut oil

1. Cook tempeh on a sautee pan for a few minutes on each side
2. In bowl, mix almond flour, sea salt and pepper.
3. In a separate bowl, whisk egg.
4. Dip tempeh in egg until both sides are coated and let excess egg drip off.
5. Then dip tempeh in almond flour mixture until all sides are well coated.
6. In sautee pan, put a drop of coconut oil on pan and cook tempeh on each side on medium heat for about 4 minutes on each side, or until brown.
7. Take the tempeh off pan, and place it on a parchment paper lined pan, spread a dollop of tomato sauce on it and sprinkle some cheese on top.
8. Broil on high in oven or toaster oven until cheese is crispy melted.

Serves: 1


be well,

Craving another parmigiana recipe? Check out my recipe for healthy shrimp parmigiana.

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