Aussie-Style Rewrite with Flair & Facts
Ex-My Kitchen Rules finalist turned fitness guru Luke Hines dropped by The Morning Show to let us in on his secret: you can totally heal the gut, hit your macros, and still demolish a chicken parma—cheers to that!ģ
He whipped up a lighter version, cheekily dubbed the No Drama Parma, packed with protein, zero gluten, dairy or refined sugar, yet still as cheesy and saucy as your weekend pub fave. The catch? Chuck the deep fryer and bake it in the oven. Genius.
The No Drama Parma Recipe (Serves 4)
| Step | What You’ll Need |
|---|---|
| Crumb the chicken | 4 × 200 g chicken breasts (or eggplant), free-range eggs, GF flour, cornstarch, GF & regular panko crumbs, Parmesan (or vegan), garlic & onion powder, Italian seasoning, salt & pepper |
| Bake | Drizzle crumbed fillets with olive oil spray & bake at 220 °C for 15 minutes until golden |
| Top & bake again | Add sugo, mozzarella + Parmesan (or vegan) & basil; return to oven for 10 mins until bubbling |
| Serve it right | Plate with a mixed salad, olive oil & lemon juice—because balance, mate |
Nutrition & Strategy Snapshot
| Health Focus | Benefit | Parma Tweak |
|---|---|---|
| Protein boost | Aids muscle repair after training | 800g of chicken across 4 serves |
| Gluten-free carbs | Supports gut health—no bloating, no drama | GF flour & panko instead of wheat |
| Dairy-free option | Less inflammation, easier digestion | Swap cheeses to vegan Parmesan/mozzarella |
| Home-baked = less fat | Around 40% fewer calories than traditional fry-up | Olive oil spray instead of deep-frying |
Hines’s Health Hacks
Luke’s philosophy: “Celebrate nutrient-dense food… but cheat meals are okay—just make them real.” He emphasises mindset too—ditch punishment-based workouts, move for joy, and build a healthy food mindset—only then does food become fuel, not filler coach.nine.com.au.
He’s lived this: dropped 13 kg in 12 weeks and shunted body fat from 21.1 % to 16.7 % by tracking macros, sleep, movement and mindset—thanks to discipline, not deprivation
Final Aussie Takeaway
- Yes, you can hit fitness goals and eat parm—just bake, swap ingredients, and portion control.
- Mindset matters—don’t punish yourself with workouts that make you miserable.
- Consistency beats perfection—small sustainable steps (like Luke’s Monday–Sunday wagelist) win long term.
Sources & Links
- Luke Hines unveils No Drama Parma: 7news.com.au
- Hines explains holistic health & mindset: coach.nine.com.au
- 13 kg weight loss in 12 weeks with tracked metrics: 7news.com.au
Whether you’re chasing gains or just want to crush a flavour-packed meal minus the guilt, Luke’s ‘No Drama Parma’ is your golden ticket—cheers to that streak on MyFitnessPal!
