Hey y’all! If you’re craving a comfort food classic but want to keep things on the lighter side, this Healthy Baked Chicken Parmesan is the perfect recipe for you. It’s crispy, juicy, and loaded with melty cheese and tangy marinara, making it a total crowd-pleaser for weeknights, family dinners, or even meal prep. Let’s get cooking!
Why You’ll Love This Healthy Baked Chicken Parmesan
- All the flavor of the traditional recipe, but with fewer calories and less fat.
- Easy to prep and ready in under an hour—perfect for busy nights.
- Uses simple, wholesome ingredients you probably already have.
- Crispy baked coating with no greasy frying.
- Perfect for meal prep and reheats beautifully.
Ingredients for Healthy Baked Chicken Parmesan
- 4 boneless, skinless chicken breasts (about 1.5 lbs)
- 1 cup whole-wheat breadcrumbs
- 1/4 cup freshly grated Parmesan cheese
- 1 teaspoon Italian seasoning
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 large eggs
- 3/4 cup marinara sauce (choose a low-sugar, quality brand; see EatingWell’s guide)
- 1 cup part-skim shredded mozzarella cheese
- Fresh basil or parsley, for garnish (optional)
- Olive oil spray
How to Make Healthy Baked Chicken Parmesan
Step 1: Prep the Chicken
Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper or lightly coat with nonstick spray. If chicken breasts are thick, slice horizontally or pound to 1/2-inch thickness for even cooking.
Step 2: Set Up Breading Stations
In a shallow bowl, whisk eggs. In another bowl, combine whole-wheat breadcrumbs, Parmesan, Italian seasoning, garlic powder, onion powder, salt, and pepper.
Step 3: Bread the Chicken
Dip each chicken breast into the egg wash, then coat evenly in the breadcrumb mixture, pressing gently to adhere. Place on the prepared baking sheet and lightly mist tops with olive oil spray.
Step 4: Bake to Crispy Perfection
Bake for 17-20 minutes, flipping once halfway, until the coating is golden and the chicken reaches 165°F (74°C) internal temperature.
Step 5: Add Sauce and Cheese
Remove the tray, spoon marinara sauce over each piece, and top with mozzarella cheese. Return to oven for 5-7 more minutes, until cheese is melted and bubbly.
Step 6: Garnish & Serve
Sprinkle with fresh basil or parsley and serve immediately!
Notes for the Best Healthy Baked Chicken Parmesan
- For extra crispiness, toast your breadcrumbs in a dry skillet for 2-3 minutes before breading.
- Try using freshly shredded mozzarella for the best melt and flavor (here’s why it matters).
- Check for doneness with an instant-read thermometer to avoid overcooking.
Healthy Baked Chicken Parmesan Variations
- Gluten-Free: Use gluten-free breadcrumbs for a celiac-friendly meal.
- Spicy: Add a pinch of crushed red pepper or use spicy marinara.
- Veggie Parmesan: Substitute chicken with thick slices of eggplant or zucchini for a vegetarian twist.
Required Equipment for Healthy Baked Chicken Parmesan
- Baking sheet
- Parchment paper or nonstick spray
- Shallow bowls for breading
- Meat mallet or rolling pin (for pounding chicken)
- Instant-read thermometer
Storage Instructions for Healthy Baked Chicken Parmesan
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, bake at 350°F (175°C) for 10-12 minutes, or until warmed through. For longer storage, freeze cooked chicken (without sauce and cheese) for up to 2 months, then add toppings and bake to finish.
Serving Suggestions & Pairings for Healthy Baked Chicken Parmesan
- Serve over whole-grain spaghetti or zucchini noodles for a healthier twist.
- Pair with a crisp green salad or roasted vegetables for a balanced meal.
- Enjoy with a glass of dry Italian wine or sparkling water with lemon.
Pro Tips for Healthy Baked Chicken Parmesan
- Don’t overcrowd the baking sheet—leave space between each piece for maximum crispiness.
- Preheat your oven fully to ensure even cooking (see why preheating matters).
- Finish under the broiler for 1-2 minutes for a golden, bubbly cheese topping—just watch carefully!
Healthy Baked Chicken Parmesan FAQ
- Can I make Healthy Baked Chicken Parmesan ahead of time?
- Yes! Bread and bake the chicken, then top with sauce and cheese just before reheating to serve.
- Can I use chicken thighs instead of breasts?
- Absolutely—just adjust the cooking time as thighs may need 2-3 extra minutes to cook through.
- How do I keep the breading from falling off?
- Pat chicken dry before breading and let it rest on the baking sheet for 5 minutes before baking.
Prep Time: 15 minutes
Total Time: 40 minutes
Ingredients
- 4 boneless, skinless chicken breasts
- 1 cup whole wheat breadcrumbs
- 1/2 cup grated Parmesan cheese
- 1 teaspoon dried Italian herbs
- 1/2 teaspoon garlic powder
- 1 large egg
- 1 cup marinara sauce
- 1 cup shredded part-skim mozzarella cheese
- Salt and black pepper to taste
- Olive oil spray
Instructions
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1Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper and lightly coat with olive oil spray.
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2In a shallow bowl, combine whole wheat breadcrumbs, grated Parmesan cheese, Italian herbs, garlic powder, salt, and black pepper.
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3In another bowl, beat the egg. Dip each chicken breast into the egg, then coat thoroughly with the breadcrumb mixture.
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4Arrange the coated chicken breasts on the prepared baking sheet. Lightly spray the tops with olive oil spray.
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5Bake for 20 minutes. Remove from the oven, spoon marinara sauce over each chicken breast, and sprinkle with mozzarella cheese.
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6Return to the oven and bake for an additional 5 minutes, or until the cheese is melted and bubbly. Serve hot.
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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