Healthy Chicken Parmesan Recipe

Introduction

Healthy Chicken Parmesan is a lighter twist on a classic Italian favorite, using whole wheat ingredients and lean chicken breasts. This recipe delivers all the comforting flavors without the extra guilt, perfect for a satisfying weeknight dinner.

Ingredients

• 1.5 lbs boneless, skinless chicken breasts (about 3 large chicken breasts or 1.5 lbs chicken cutlets)
• ½ cup whole wheat flour
• 3 large eggs
• 1.5 cups shredded mozzarella
• 1.5 cups marinara sauce
• 1 cup whole wheat bread crumbs (unseasoned)
• ½ cup grated Parmesan cheese
• ¼ teaspoon black pepper

Instructions

1. Step 1: Preheat your oven to 375°F (190°C). Prepare three shallow bowls: one with whole wheat flour, one with beaten eggs, and one with a mixture of whole wheat bread crumbs, grated Parmesan cheese, and black pepper.
2. Step 2: Dip each chicken breast first into the flour, shaking off excess, then into the beaten eggs, and finally coat evenly with the bread crumb mixture.
3. Step 3: Place the coated chicken breasts on a baking sheet lined with parchment paper or lightly greased to prevent sticking.
4. Step 4: Spoon marinara sauce evenly over each chicken breast, then sprinkle shredded mozzarella on top.
5. Step 5: Bake in the preheated oven for 25-30 minutes, or until the chicken is cooked through and the cheese is melted and bubbly.
6. Step 6: Remove from the oven and let rest for a few minutes before serving to allow the juices to redistribute.

Tips & Variations

• For extra flavor, add Italian seasoning or garlic powder to the bread crumb mixture.
• Use low-fat mozzarella and Parmesan to reduce calories further.
• Serve over whole wheat pasta or with a side of steamed vegetables for a complete meal.
• Try grilling the chicken after breading for a smoky twist.

Storage

Store leftover chicken parmesan in an airtight container in the refrigerator for up to 3 days. Reheat gently in the oven or microwave until warmed through to keep the chicken moist and the cheese melty.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use chicken thighs instead of breasts?

Yes, boneless skinless chicken thighs can be used. They may require slightly longer cooking time but will add extra juiciness and flavor.

Do I have to bake the chicken or can it be pan-fried?

While baking is healthier and less messy, you can pan-fry the breaded chicken in a little olive oil until golden and cooked through, then top with sauce and cheese and finish in the oven to melt the cheese.

Healthy Chicken Parmesan Recipe

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★★★★★

4.6 from 110 reviews

A wholesome take on the classic Chicken Parmesan, this Healthy Chicken Parmesan recipe uses whole wheat flour and bread crumbs for added fiber and nutrition. Tender boneless, skinless chicken breasts are coated in a light, crispy crust, baked to perfection, then topped with a generous layer of marinara sauce and melted mozzarella cheese for a comforting and satisfying meal that suits a balanced diet.

• Author: Nora
• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Yield: 3 servings 1x
• Category: Dinner
• Method: Baking
• Cuisine: Italian-American
• Diet: Low Fat

Ingredients

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Chicken

• 1.5 lbs boneless, skinless chicken breasts (about 3 large chicken breasts or 1.5 lbs chicken cutlets)

Breading

• ½ cup whole wheat flour
• 3 large eggs
• 1 cup whole wheat bread crumbs (unseasoned)
• ¼ teaspoon black pepper

Toppings

• 1.5 cups marinara sauce
• 1.5 cups shredded mozzarella cheese
• ½ cup grated Parmesan cheese

Instructions

1. Prep the chicken: Place chicken breasts between two sheets of plastic wrap and pound gently to an even thickness of about ½ inch. This ensures uniform cooking.
2. Set up breading stations: In one shallow bowl, place the whole wheat flour. In a second bowl, beat the eggs until smooth. In a third bowl, combine the whole wheat bread crumbs, grated Parmesan, and black pepper.
3. Bread the chicken: Dip each chicken breast first into the flour, shaking off excess, then into the beaten eggs, and finally coat well with the bread crumb mixture.
4. Bake the chicken: Preheat your oven to 400°F (200°C). Arrange the breaded chicken breasts on a lightly greased baking sheet. Bake for 20-25 minutes, or until the chicken is cooked through and the crust is golden brown.
5. Add sauce and cheese: Remove the chicken from the oven, spoon marinara sauce evenly over each piece, then sprinkle shredded mozzarella on top.
6. Finish baking: Return the chicken to the oven and bake an additional 5-7 minutes until the cheese is melted and bubbly.
7. Serve: Let the chicken rest for a few minutes before serving to allow juices to redistribute.

Notes

• For extra flavor, add Italian seasoning or garlic powder to the bread crumb mixture.
• Use low-sodium marinara sauce to reduce sodium content.
• If preferred, you can pan-sear the breaded chicken briefly before baking to achieve a crisper crust.
• This recipe can be served with whole wheat pasta, steamed vegetables, or a fresh salad for a complete meal.
• Ensure chicken is cooked to an internal temperature of 165°F (74°C) for safe consumption.

Keywords: Chicken Parmesan, Healthy Chicken Parmesan, Baked Chicken Parmesan, Low Fat Chicken Recipe, Whole Wheat Chicken Parmesan