parmesan & sun-dried-tomato-crusted chicken thighs
easy lunch & dinner looks nut free scd legal

PARMESAN & SUN-DRIED TOMATO-CRUSTED CHICKEN THIGHS these pan-fried chicken thighs are crispy and absolutely filled with flavour.

So this is actually a recipe I’ve been using on chicken thighs for over a year now, I forget what exactly inspired me to try it, but I’ve never looked back. Finally I took the time to properly figure out measurements so that I can bring it to you all.

These are just SOOO FREAKING GOOOOD. There is just something about the combination of sun-dried tomatoes and parmesan, the parmesan offering something a bit strong to balance out the sweet, tanginess of the sun-dried tomatoes. Throw in a few staple spices and an egg wash, and you’re all set. 

I love that these are fried but without any nuts or flour — I’m not gunna lie, I sometimes think of these as my ~personal~ version of fried chicken (which it’s worth noting was my absolute favourite thing to eat growing up– it was the requested birthday meal year after year). These are like fried chicken that’s just covered in a crispy, golden brown, cheesy exterior rather than a thick gluten-full breading. So it’s SCD legal, grain free, gluten free, and nut & seed free. 

I tend to buy parmesan flakes, which is why I chopped up the parmesan-sun-dried-tomato mixture further into small pieces to allow it to stick to the chicken thighs as best possible. However if you purchases shredded parmesan, or you have a big block you can grate, that’ll work perfectly as well (and honestly, perhaps even better than my chunky parm mix). No matter, it’ll stick to the chicken thanks to the egg wash, and then as you place each thigh in the hot oil of the cast iron pan, the chicken will become caramelized with the parmesan and sun-dried tomato exterior. I mean how many ways can I say that these ARE FREAKING AWESOMEEE.

I often simply serve these with one my big ass salads, but I could definitely see these making the perfect dinner companion to a legit caesar salad (check my SCD legal & vegan caesar dressing recipe here) or else, a bed of cauliflower rice would be delicious . Asparagus or broccoli would also be a great side dish for these bad boys.

I hope you try making these and your family falls in love them just as much as we have! If you try making them, let me know @grainfreee on Instagram.

parmesan and sundried tomato crusted chicken thighs


  • 5-6 skinless, boneless chicken thighs
  • 1 cup of parmesan grated or chopped finely

  • 1/4 cup of sun dried tomatoes, chopped finely

  • 1 tbsp of fresh chives chopped

  • 1 garlic clove chopped or minced

  • 1 tsp of dried oregano

  • 1/2 tsp of paprika

  • 2 eggs whisked

  • 2 tbsp of extra virgin olive oil


  1. clean the chicken thighs and set aside.

  2. in a small bowl, mix your parmesan, sun-dried tomatoes, garlic and all the spices together. mix well, if parmesan isn’t grated to begin with or finely chopped up, you can cut it up into little pieces with a fork and knife as you mix. if it’s shredded, that’s perfect too.

  3. in a separate, small bowl, whisk two eggs.
  4. take a chicken thigh, dip it in the egg wash, and then place it in the parmesan & sun-dried tomato mixture, covering both sides as best you can. it will be a bit messy! repeat until each chicken thigh is covered.
  5. in a cast iron pan, heat two tablespoons of extra virgin olive oil over medium heat. once pan is hot, place each chicken thigh. 
  6. allow to cook on one side for 5-7 minutes without touching, then flip sides and cook for another 5-7 minutes, until the chicken thighs are cooked through and both sides are a golden, crispy brown.
parmesan and sun dried tomato crusted chicken thighs
parmesan sun dried tomato crusted chicken thighs
parmesan sun dried tomato crusted chicken thighs
parmesan sun dried tomato crusted chicken thighs

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