Make this Healthy Baked Chicken Parmesan for a delicious, easy dinner. This lightened-up version uses whole wheat breadcrumbs and is baked for a crispy finish. Perfect for meal prep, it’s a quick weeknight meal that pairs well with pasta or a fresh salad. Discover how to make this flavorful and healthy twist on a classic chicken recipe!

Ingredients:
- 1.5 lbs boneless, skinless chicken breasts (about 3 large breasts or 1.5 lbs chicken cutlets)
- 1/2 cup whole wheat flour
- 3 large eggs, whisked
- 1.5 cups shredded mozzarella cheese
- 1.5 cups marinara sauce
Breading Mixture:
- 1 cup whole wheat bread crumbs (unseasoned)
- 1/2 cup grated parmesan cheese
- 1/4 teaspoon black pepper
- 2 teaspoons dried basil
- 2 teaspoons dried parsley
Instructions:
- Prepare the Chicken: Butterfly the chicken breasts by slicing them in half lengthwise. Place each cutlet between plastic wrap and pound them to 1/4 inch thickness using a meat tenderizer. This step ensures even cooking and tender chicken.
- Preheat the Oven: Preheat your oven to 425°F and line a baking sheet with parchment paper.
- Set Up the Coating Station: In three shallow bowls, place the flour in the first bowl, whisk the eggs in the second bowl, and combine the bread crumbs, parmesan, basil, parsley, and pepper in the third.
- Coat the Chicken: Dredge each chicken cutlet in the flour, then dip it into the eggs, and finally coat it with the breadcrumb mixture. Press gently to ensure the breadcrumbs stick well to each piece.
- Bake the Chicken: Arrange the breaded cutlets on the baking sheet. Bake for 15 minutes, then flip each cutlet and bake for another 15 minutes.
- Top with Sauce and Cheese: After 30 minutes of baking, top each chicken cutlet with about 1/4 cup marinara sauce and 1/4 cup shredded mozzarella cheese. Set your oven to broil and return the chicken to the oven for 2 minutes, or until the cheese is melted and bubbly.
- Serve: Serve hot over pasta or a salad for a complete, healthy meal.
Recipe Ingredients:
- 1.5 lbs boneless, skinless chicken breasts (or chicken cutlets)
- 1/2 cup whole wheat flour
- 3 large eggs, whisked
- 1.5 cups shredded mozzarella cheese
- 1.5 cups marinara sauce
Breading Mixture:
- 1 cup whole wheat bread crumbs (unseasoned)
- 1/2 cup grated parmesan cheese
- 1/4 teaspoon black pepper
- 2 teaspoons dried basil
- 2 teaspoons dried parsley
Substitutions for This Recipe:
- Chicken: If you prefer, you can use chicken thighs for a juicier cut of meat, but be sure to adjust the cooking time accordingly.
- Whole Wheat Flour: For a gluten-free option, substitute with almond flour or a gluten-free flour blend.
- Whole Wheat Bread Crumbs: Gluten-free breadcrumbs or ground flaxseeds work well for a healthier and gluten-free version.
- Eggs: Use egg whites or a plant-based egg substitute to make this lower in cholesterol or suitable for a plant-based diet.
- Cheese: You can use part-skim mozzarella to reduce fat content, or swap for vegan mozzarella if needed.
How to Make Healthy Chicken Parmesan:
- Prepare the Chicken: Butterfly the chicken breasts and pound them to an even 1/4-inch thickness for even cooking. This ensures your chicken stays tender and juicy.
- Set Up Coating Station: Place the flour in one shallow bowl, whisk the eggs in another, and mix the breadcrumbs, parmesan, and seasonings in the third.
- Coat the Chicken: Dredge each chicken cutlet in the flour, then dip in the eggs, and coat with the breadcrumb mixture. Be sure to press the breading firmly to ensure it sticks.
- Bake the Chicken: Arrange the chicken cutlets on a baking sheet and bake at 425°F for 15 minutes. Flip the chicken and bake for another 15 minutes until golden brown.
- Top with Sauce and Cheese: After 30 minutes of baking, top each cutlet with marinara sauce and mozzarella cheese, then broil for 2-3 minutes to melt the cheese to perfection.
- Serve: Enjoy your healthy chicken parmesan over pasta, zucchini noodles, or a salad for a complete, satisfying meal.
Frequently Asked Questions:
- Can I make this recipe gluten-free?
Yes, simply substitute the whole wheat flour and breadcrumbs with gluten-free versions. - Can I freeze this chicken parmesan?
Yes, you can freeze the baked chicken (without sauce and cheese) for up to 3 months. Add sauce and cheese after reheating. - Is this recipe suitable for meal prep?
Absolutely! You can make the chicken ahead of time, store it in the fridge, and top with sauce and cheese just before serving. - Can I make this dairy-free?
Yes, substitute the mozzarella and parmesan with dairy-free cheese alternatives for a lactose-free version.
What to Serve with This Recipe:
- Pasta: Pair with whole wheat pasta or zucchini noodles for a healthier option.
- Salad: A fresh green salad with balsamic vinaigrette complements the rich flavors of the chicken parmesan.
- Vegetables: Steamed or roasted vegetables, like broccoli or asparagus, make for a well-rounded meal.
- Garlic Bread: For a traditional touch, serve with whole wheat garlic bread.
Storage Instructions:
- Refrigeration: Store any leftovers in an airtight container in the refrigerator for up to 3 days.
- Freezing: Freeze baked chicken cutlets (without sauce and cheese) for up to 3 months. When ready to eat, thaw in the fridge, reheat in the oven, and add sauce and cheese before serving.
- Reheating: To reheat, place the chicken in a 350°F oven until warmed through. For a crispier texture, broil for a couple of minutes after reheating.
Enjoy this flavorful and healthy version of chicken parmesan anytime you want a wholesome, delicious meal!
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