Healthy Baked Chicken Parmesan

Why You’ll Love This Recipe

This recipe avoids deep frying, reducing fat and calories while still delivering the satisfying crunch and rich flavors you love. Baked chicken paired with fresh tomato sauce and a sprinkle of Parmesan and mozzarella makes it perfect for a wholesome family dinner.

ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• 4 boneless, skinless chicken breasts

• 1 cup whole wheat breadcrumbs or panko

• 1/4 cup grated Parmesan cheese

• 1 teaspoon garlic powder

• 1 teaspoon dried Italian seasoning

• Salt and pepper, to taste

• 2 large eggs, beaten

• 1 cup marinara sauce (store-bought or homemade)

• 1 cup shredded part-skim mozzarella cheese

• Fresh basil or parsley for garnish

• Cooking spray or olive oil

directions

1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it.

2. In a shallow dish, combine breadcrumbs, Parmesan cheese, garlic powder, Italian seasoning, salt, and pepper.

3. Dip each chicken breast into beaten eggs, then coat thoroughly with the breadcrumb mixture.

4. Place coated chicken breasts on the prepared baking sheet. Lightly spray or drizzle with olive oil.

5. Bake for 20-25 minutes, flipping halfway, until chicken is cooked through and crust is golden and crispy.

6. Remove chicken from oven, spoon marinara sauce over each breast, and sprinkle with mozzarella cheese.

7. Return to oven and bake for an additional 5-7 minutes until cheese melts and bubbles.

8. Garnish with fresh basil or parsley before serving.

Servings and timing

Makes 4 servings
Preparation time: 15 minutes
Cooking time: 30-35 minutes
Total time: 45-50 minutes

Variations

• Use almond flour or crushed nuts instead of breadcrumbs for a low-carb option.

• Add red pepper flakes to breadcrumbs for a spicy kick.

• Use dairy-free cheese for a vegan alternative.

• Serve over zucchini noodles or whole wheat pasta.

• Add sautéed mushrooms or spinach to the marinara sauce for extra veggies.

storage/reheating

Store leftovers in airtight containers in the refrigerator for up to 3 days. Reheat gently in the oven or microwave.

FAQs

Can I prepare chicken in advance?

Yes, bread chicken and store in the fridge before baking.

Is this recipe gluten-free?

Use gluten-free breadcrumbs to make it gluten-free.

Can I freeze leftovers?

Yes, freeze cooked chicken in airtight containers for up to 2 months.

How do I keep chicken crispy after baking?

Reheat in the oven to maintain crispiness.

Can I use chicken thighs?

Yes, adjust cooking time as thighs may take longer.

Can I bake chicken without flipping?

Flipping helps even browning but is optional.

How do I make marinara sauce from scratch?

Simmer crushed tomatoes with garlic, herbs, salt, and pepper.

Is this recipe kid-friendly?

Yes, mild and flavorful for all ages.

Can I add more cheese?

Yes, feel free to add more mozzarella or Parmesan.

How do I prevent chicken from drying out?

Don’t overbake; use a meat thermometer to check for 165°F (75°C).

Conclusion

Healthy Baked Chicken Parmesan is a delicious, lighter take on a classic favorite. Crispy, flavorful, and wholesome, this dish is perfect for satisfying comfort food cravings without compromising your healthy eating goals.

Healthy Baked Chicken Parmesan

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Healthy Baked Chicken Parmesan is a lighter version of the classic Italian-American dish, featuring breaded chicken breasts baked to crispy perfection and topped with marinara sauce and melted cheese. It’s a nutritious, guilt-free comfort meal.

• Author: Laura
• Prep Time: 15 minutes
• Cook Time: 30-35 minutes
• Total Time: 45-50 minutes
• Yield: 4 servings
• Category: Main Course
• Method: Baking
• Cuisine: Italian-American
• Diet: Low Fat

Ingredients

1. 4 boneless, skinless chicken breasts
   
   1 cup whole wheat breadcrumbs or panko
   
   1/4 cup grated Parmesan cheese
   
   1 teaspoon garlic powder
   
   1 teaspoon dried Italian seasoning
   
   Salt and pepper, to taste
   
   2 large eggs, beaten
   
   1 cup marinara sauce (store-bought or homemade)
   
   1 cup shredded part-skim mozzarella cheese
   
   Fresh basil or parsley for garnish
   
   Cooking spray or olive oil

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Instructions

Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it.

1. In a shallow dish, combine breadcrumbs, Parmesan cheese, garlic powder, Italian seasoning, salt, and pepper.
2. Dip each chicken breast into beaten eggs, then coat thoroughly with the breadcrumb mixture.
3. Place coated chicken breasts on the prepared baking sheet. Lightly spray or drizzle with olive oil.
4. Bake for 20-25 minutes, flipping halfway, until chicken is cooked through and crust is golden and crispy.
5. Remove chicken from oven, spoon marinara sauce over each breast, and sprinkle with mozzarella cheese.
6. Return to oven and bake for an additional 5-7 minutes until cheese melts and bubbles.
7. Garnish with fresh basil or parsley before serving.

Notes

1. Use almond flour or crushed nuts instead of breadcrumbs for a low-carb option.
2. Add red pepper flakes to breadcrumbs for a spicy kick.
3. Use dairy-free cheese for a vegan alternative.
4. Serve over zucchini noodles or whole wheat pasta.
5. Add sautéed mushrooms or spinach to the marinara sauce for extra veggies.
6. Store leftovers in airtight containers in the refrigerator for up to 3 days.
7. Reheat gently in the oven or microwave.

Nutrition

• Serving Size: 1 chicken breast with toppings
• Calories: Approx. 350 kcal
• Sugar: 4 g
• Sodium: 600 mg
• Fat: 10 g
• Saturated Fat: 4 g
• Unsaturated Fat: 5 g
• Trans Fat: 0 g
• Carbohydrates: 25 g
• Fiber: 3 g
• Protein: 40 g
• Cholesterol: 110 mg