Print

Healthy Chicken Parmesan Recipe

Healthy Chicken Parmesan Recipe
Print Recipe

★★★★★

4.7 from 21 reviews

This Healthy Chicken Parmesan recipe offers a lighter twist on the classic Italian-American favorite by using whole wheat bread crumbs and flour, baking instead of frying, and layering with fresh marinara and mozzarella. Tenderized thin chicken cutlets are breaded with a flavorful herb-infused mixture, baked to perfection, and topped with melty cheese and sauce for a comforting yet nutritious meal perfect for weeknight dinners.

Ingredients

Scale

Chicken

  • 1.5 lbs boneless, skinless chicken breasts (about 3 large breasts) or 1.5 lbs chicken cutlets
  • ½ cup whole wheat flour
  • 3 large eggs
  • 1.5 cups shredded mozzarella cheese
  • 1.5 cups marinara sauce

Breading Mixture

  • 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. Prepare the chicken: Butterfly each chicken breast by slicing it lengthwise like a book, then place between plastic wrap and pound with a meat tenderizer until about ¼ inch thick. This step ensures even cooking and tender chicken. You should end up with 6 thin cutlets.
  2. Preheat oven and prepare baking sheet: Heat oven to 425°F (220°C) and line a baking sheet with parchment paper for easy cleanup and even baking.
  3. Set up breading stations: Arrange three shallow bowls: one with whole wheat flour, one with whisked eggs, and one with the bread crumb mixture (whole wheat bread crumbs, Parmesan, pepper, basil, parsley).
  4. Bread the chicken: Working one piece at a time, coat each cutlet in flour, dip into the eggs, then press into the bread crumb mixture to cover thoroughly. Place breaded cutlets on the prepared baking sheet.
  5. Bake the chicken: Bake at 425°F for 15 minutes. Flip each cutlet over and continue baking for an additional 15 minutes, ensuring the chicken cooks through and the coating crisps up.
  6. Add sauce and cheese: After baking for 30 minutes total, spoon approximately ¼ cup marinara sauce on each cutlet, then sprinkle with ¼ cup shredded mozzarella cheese.
  7. Broil to melt cheese: Switch oven to broil and place the baking sheet back in the oven for about 2 minutes until the cheese melts and bubbles lightly. Watch carefully to prevent burning.
  8. Serve: Remove from oven and serve the chicken Parmesan over cooked pasta or a fresh salad for a balanced meal.

Notes

  • Butterflying and pounding the chicken ensures even thickness, preventing undercooked centers and toughness.
  • Using whole wheat bread crumbs and flour increases fiber content and adds extra nutrients compared to traditional white flour and crumbs.
  • Baking instead of frying reduces fat and calories while still delivering a crispy coating.
  • Broiling at the end melts the cheese quickly without overcooking the chicken.
  • Serve with a side of steamed vegetables or a fresh green salad for a complete healthy dinner.

Nutrition

Keywords: Healthy Chicken Parmesan, baked chicken parmesan, whole wheat chicken parmesan, low fat chicken parmesan, healthy Italian chicken recipe

Find it online: https://nayabaker.com/healthy-chicken-parmesan-recipe/