Healthy Chicken Parmesan Recipe

Introduction

Healthy Chicken Parmesan is a lighter take on the classic Italian favorite, featuring whole wheat breading and a flavorful blend of herbs. This dish is satisfying and perfect for a wholesome family dinner without the extra guilt.

Ingredients

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

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, black pepper, dried basil, and dried parsley.
2. Step 2: Lightly coat each chicken breast in flour, shaking off excess. Dip into the beaten eggs, then press into the bread crumb mixture until well coated on all sides.
3. Step 3: Heat a non-stick skillet over medium heat and lightly spray with cooking oil. Cook the breaded chicken breasts for 3-4 minutes per side, until golden brown but not fully cooked through.
4. Step 4: Transfer the chicken breasts to a baking dish. Spoon marinara sauce over each piece, then sprinkle shredded mozzarella on top.
5. Step 5: Bake in the preheated oven for 20-25 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. Garnish with fresh parsley if desired.

Tips & Variations

• Use fresh basil and parsley if available for a brighter flavor.
• For extra crispiness, toast the bread crumbs lightly before coating the chicken.
• Serve over whole wheat pasta or a bed of sautéed vegetables for a complete meal.

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, covering to retain moisture.

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 will be juicier but may require slightly longer baking time to ensure they are cooked through.

Is this recipe gluten-free?

This recipe uses whole wheat flour and bread crumbs, so it is not gluten-free. To make it gluten-free, substitute with gluten-free flour and breadcrumbs.

Healthy Chicken Parmesan Recipe

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★★★★★

4.6 from 115 reviews

This Healthy Chicken Parmesan recipe transforms a classic Italian favorite into a nutritious, wholesome meal by using whole wheat flour and bread crumbs, lean chicken breasts, and a moderate amount of cheese. Coated chicken cutlets are baked to golden perfection and topped with marinara sauce and mozzarella, creating a deliciously satisfying dish that’s lower in fat and calories than traditional Chicken Parmesan.

• Author: Zane
• Prep Time: 20 minutes
• Cook Time: 22 minutes
• Total Time: 42 minutes
• Yield: Serves 4
• Category: Main Course
• Method: Baking
• Cuisine: Italian
• Diet: Low Fat

Ingredients

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Chicken and Coating

• 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 cup whole wheat bread crumbs (unseasoned)
• ¼ teaspoon black pepper
• 2 teaspoons dried basil
• 2 teaspoons dried parsley

Cheese and Sauce

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

Instructions

1. Prepare the chicken: If using whole chicken breasts, slice each in half horizontally to create thinner cutlets about ½ inch thick for even cooking.
2. Set up coating stations: Place whole wheat flour in a shallow dish. In a second shallow dish, beat the 3 large eggs. In a third shallow dish, combine the whole wheat bread crumbs, black pepper, dried basil, and dried parsley. Mix thoroughly.
3. Coat the chicken: Dredge each chicken cutlet first in the whole wheat flour, shaking off excess. Then dip into the beaten eggs, allowing excess to drip off. Finally, coat evenly with the bread crumb mixture, pressing gently to adhere.
4. Preheat and prepare for baking: Preheat your oven to 400°F (200°C). Lightly grease a baking sheet or line it with parchment paper for easy cleanup.
5. Bake the chicken: Arrange the coated chicken cutlets on the baking sheet in a single layer. Bake in the preheated oven for about 15 minutes, until golden and cooked through.
6. Add sauce and cheese: Remove the baking sheet from the oven. Spoon marinara sauce evenly over each chicken cutlet, then sprinkle shredded mozzarella and grated Parmesan cheese on top.
7. Bake again to melt cheese: Return the baking sheet to the oven and bake for an additional 5 to 7 minutes, or until the cheese is melted and bubbly and slightly golden.
8. Serve: Remove from oven and let cool for a couple of minutes. Serve the healthy chicken Parmesan hot, optionally garnished with fresh basil or parsley leaves for extra freshness.

Notes

• Using whole wheat flour and bread crumbs increases fiber content and makes this dish more nutritious than traditional versions.
• For even cooking, ensure chicken cutlets are about the same thickness.
• If preferred, fresh basil can be used instead of dried basil for a brighter flavor.
• The baking method eliminates the need for frying, reducing fat and calories.
• This recipe pairs well with a side salad, steamed vegetables, or whole grain pasta for a balanced meal.

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