| | Kate’s Chicken Parmesan

Author / John

Today’s recipe comes courtesy of my wife, Kate. A little known fact about us, we each lived in New Jersey, at separate times of course. I lived in NJ while playing for the Eagles and Kate was born there. One Sunday we got to talking about how every corner in Jersey has a Italian sub shop with great sandwiches and “chicken parm”. And how California sucks for both. So she headed to the store and started working on a chicken parmesan recipe to make on Sunday’s to relive our Jersey days.

Now, where this recipe pays dividends is the left overs. Double the recipe and make a batch to put in the fridge. I am convinced that chicken parm gets better when it is cold and has sat in the fridge for a day.



Kate’s Chicken Parmesan


3 lbs of boneless, skinless, chicken breasts
½ cup almond flour
⅓ cup arrowroot
1 tsp garlic salt
1 tsp basil
4 whole eggs
1 tbsp whole milk
24 oz Organic Gluten-Free pasta sauce
Fresh Parmesan cheese
Fresh Buffalo Mozzarella cheese
½-1 cup Coconut Oil


First, preheat oven to 400 degrees.
Put ½-1 cup of coconut oil in a large skillet and turn on med/high heat.
Split the chicken breasts down the middle butterfly style and pound them with a heavy implement until about ½ inch thick.
Add milk and eggs in a bowl and beat together.
In another big bowl, combine almond flour, arrowroot, and spices and mix together.
Dip the chicken into the egg/milk mix and then into the flour/arrowroot mix until well coated.
Put directly into the coconut oil pan and cook, flipping once, until both sides have browned and chicken is cooked (~4 mins)
Add pasta sauce to a bowl, put it on low to heat it up. Slice mozzarella into thin slices.
Once the chicken has cooked in the coconut oil pan, place it into a large pyrex dish, top with pasta sauce, mozzarella and parmesan.
Put the pan in the oven until the cheese is melted. (~3-5 mins)

And of course, this serves one.


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John Welbourn is CEO of Power Athlete and Fuse Move. He is also creator of the online training phenomena, Johnnie WOD. He is a 9 year veteran of the NFL. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. He travels the world lecturing on performance and nutrition for Power Athlete. You can catch up with John as his personal blog on training, food and life, Talk To Me Johnnie and at Power Athlete.


  1. Drew on July 20, 2015 at 7:48 am

    As a proud, displaced Philly resident, I can see why the city had some of the fattest residents. Steaks (read cheesteaks), subs, pizza, water (wooder) ice, and chicken parm. I’m going to have to try this one out, as I haven’t found a good chicken parm in a long time. All I need is a line on some Amaroso rolls…

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