Meals · High Protein
Lighter Chicken Parmesan Bake (47g Protein)
This Lighter Chicken Parmesan Bake delivers approximately 44 grams of protein and 445 calories per serving. Boneless chicken breasts are lightly coated in panko, baked with savory marinara, and topped with melted mozzarella and Parmesan cheese.
Nutrition per serving
- Protein
- 47 g
- Calories
- 436
- Carbs
- 31 g
- Fat
- 14 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 8 oz boneless, skinless chicken breasts — pounded to 1/2-inch thickness
- 1 cup low-sugar marinara sauce
- 1/2 cup part-skim mozzarella cheese — shredded
- 2 tbsp grated Parmesan cheese
- 1/4 cup panko breadcrumbs
- 2 tsp olive oil
- 1/2 tsp garlic powder
- 1/2 tsp dried oregano
- 1/4 tsp salt
- 1/8 tsp black pepper
- 2 tbsp fresh basil — chopped, for garnish, optional
Steps
- Preheat your oven to 400°F (200°C). Lightly grease a small baking dish (e.g., 8x8 inch or similar).
- Pound the chicken breasts to an even 1/2-inch thickness. Season both sides of the chicken with salt, black pepper, garlic powder, and dried oregano.
- In a shallow dish, combine the panko breadcrumbs with the olive oil, tossing until the panko is evenly coated. Dredge each chicken cutlet lightly in the panko mixture, pressing gently to adhere.
- Place the panko-coated chicken cutlets in the prepared baking dish. Spoon half of the marinara sauce evenly over the chicken.
- Bake for 15 minutes, or until the chicken is mostly cooked through.
- Remove the dish from the oven. Top each chicken cutlet with the remaining marinara sauce, then sprinkle generously with the shredded mozzarella and grated Parmesan cheese.
- Return to the oven and bake for another 10-12 minutes, or until the cheese is melted, bubbly, and lightly golden, and the chicken is fully cooked through (internal temperature 165°F/74°C).
- Let the chicken rest for 5 minutes before serving. Garnish with fresh basil, if desired.
Why This Works
This dish delivers 44g protein per serving while cutting calories from traditional chicken parm. The lighter approach: baking instead of frying, using less cheese, and a light panko coating instead of heavy breading. You still get the crispy cheese top and marinara. Just without the deep-fried coating.
Baked vs Fried
Baking at 400°F creates Maillard browning similar to frying. Adding Parmesan in the last 5 minutes lets it crisp without burning. Pounding chicken to even thickness ensures uniform cooking.
Make It Your Own
Add a light panko crust if you miss the breading (+50 cal). Use turkey cutlets instead of chicken. Layer with fresh mozzarella and basil for a caprese twist.
Sources Research-Backed
Frequently Asked Questions
Can I freeze chicken parmesan bake?
Yes. Freeze assembled but unbaked for best results. Up to 3 months. Bake from frozen at 375°F for 45-50 minutes until chicken reaches 165°F. Alternatively, freeze cooked portions for 2 months; reheat at 350°F for 20 minutes.
How do I store leftover chicken parmesan?
Refrigerate in an airtight container for up to 4 days. Reheat at 350°F for 15 minutes to keep the cheese top crispy. Avoid microwaving if possible. It makes the cheese rubbery. Add a splash of marinara if the chicken seems dry.
Is lighter chicken parmesan gluten-free?
Almost. The base recipe (chicken, marinara, cheese) is naturally gluten-free. If you add the optional panko crust, substitute with gluten-free panko breadcrumbs. Verify your marinara sauce brand doesn't contain wheat-based thickeners.
Can I meal prep chicken parmesan for the week?
Yes. Bake the full recipe and portion into containers. Keeps refrigerated for 4 days. Pair with zucchini noodles or cauliflower rice for a low-carb complete meal. Reheat portions individually at 350°F for 10-12 minutes.
