Healthy chicken recipes

Kung po chicken salad

Quick, delicious and low calorie – Donal Skehan’s kung po chicken salad has got midweek winner written all over it.

Healthier sweet and sour chicken

In the traditional recipe, the chicken is deep-fried and the sauce is often packed with sugar. Try our healthier take on the Cantonese classic.

Baked lemon chicken

Try our moreish tray bake packed with crisp chicken thighs, creamy lemon sauce and fragrant rosemary.

Healthy chicken tikka burritos

Check out our quick and easy burrito recipe with tikka-marinated chicken. Serve this simple recipe with ready-made rice, a simple homemade yogurt dip and warmed rotis.

Chicken satay noodle salad

Make our easy chicken satay noodle salad recipe with red cabbage, shredded carrots and roasted peanuts. This vibrant crunchy salad is low in calories and ready in an hour.

Paleo diet chicken piccata

One of our most healthy chicken recipes, with only 170 calories. This fresh and zesty chicken piccata is quick and easy to make, low-calorie, easy to freeze and also paleo diet-friendly. Serve with a green salad and cauliflower rice for a healthy dinner or lunch option.

Healthy chicken curry

Check out our easy chicken curry recipe with low-fat coconut milk, punchy madras paste and crunchy sugar snap peas. This flavoursome curry is low in calories and gluten free. Make more of our healthy curry recipes here…

Healthier chicken and leek pie

Creamy chicken pie with only 200 calories?? Try our healthy chicken pie. A perfect easy and healthy supper for when you feel like you’ve overindulged! Chicken and leeks are cooked in a creamy sauce and finished off with golden ciabatta breadcrumbs for a clever and healthier alternative to pastry that’s still satisfying on a cold winter evening.

Peri-peri chicken mozzarella stacks with ‘macho’ peas

Try our easy chicken recipe with creamy mozzarella, roasted red peppers and punchy ‘macho’ peas. Nando’s fans will love this lighter, low-cal version of the restaurant classic. Try more of our low calorie meal ideas here…

Griddled chicken with mustardy lentil salad

Make our vibrant chicken salad with crunchy green beans, seasonal mangetout and lentils. This quick and easy salad is low calorie and ready in 30 minutes – the perfect way to start the week.

Paprika chicken thighs with cherry tomatoes, courgette ribbons and mint

Check out these seriously crispy, smoky chicken thighs with easy courgette ribbons and juicy cherry tomatoes. This super easy meal is high in protein, low in calories and ready in less than an hour.

Chipotle chicken and avocado flatbreads

Ready in 30 mins, these sweet and smoky flatbreads are low cal but high in protein – they’re simple to make too, perfect for an on-the-go lunch or a quick and easy dinner that will keep you feeling full for longer.

Butterflied ras el hanout chicken breast with chopped salad

Try our low calorie chicken recipe. This North African-inspired recipe, butterflied chicken ras el hanout, is gluten free and packed full of flavour… an easy midweek meal.

Paprika chicken goulash

Check out our juicy chicken goulash recipe with peppery paprika. Serve this simple one-pot with tagliatelle or rice for an easy midweek family meal. Plus it’s low in calories, too.

Low-calorie chicken chimichurri salad

A healthy chicken breast recipe with under 250 calories. Simple, delicious and quick to prepare, our chargrilled chicken chimichurri salad is also low on calories. This quick and easy gluten free dish is a great healthy meal for two.

Healthy chicken saag

A healthy chicken curry recipe. Our chicken saag proves that you can eat healthily without having to miss out on your favourite foods, and we promise it’s even better than your Friday night takeaway! This healthy curry is packed with herbs and spices for a delicious dish that’s under 500 calories and ready in just 45 minutes.

Chopped chicken salad

Our quick and easy chopped chicken salad is under 400 calories and gluten-free, a great midweek meal ready in 15 minutes.

Hasselback chicken tray bake

Our hasselback chicken tray bake is a quick and easy dish with tonnes of flavour thanks to the mozzarella, sun-dried tomatoes and pesto. This crowd pleasing dish is made in one tray to save on washing up and can easily be doubled or halved. Check out our other easy recipes using pesto.

5:2 chicken curry

You can still enjoy chicken curry on the 5:2 diet. This 5:2 chicken curry recipe bulks up on veg to keep the calories low. Freeze in portions for quick, midweek meals.

Mojito chicken wild rice salad

Try our healthy chicken salad recipe. High on flavour but low on calories, our gluten free mojito chicken with wild rice salad is really easy to make. Packed with vibrant fruit and vegetables, it makes a perfect midweek meal for one.

Easy chicken mole

Looking for a healthy chicken recipe that’s quick and easy to make? This quick and easy chicken mole recipe uses a clever cheat product so you can have it on the table in just 30 minutes. It’s rich and flavourful but under 300 calories per serve – perfect for a midweek Mexican inspired healthy meal.

Coconut and lemongrass poached chicken with lime rice

Try this healthy chicken breast recipe. Fluffy steamed rice, crisp green vegetables and aromatic Thai spices go into this warm and comforting bowl of coconut and lemongrass chicken. It’s the perfect easy chicken dinner recipe that is also low calorie and gluten free. Make some extra for a healthy packed lunch the next day too. Can’t get enough delicious Thai flavours? Here are olive’s favourite Thai recipes…

Chicken madras

Healthy eating doesn’t mean missing out on your favourite dishes. Try our healthy chicken madras recipe for a rich and fragrant curry that’s a quick and easy way to feed the family for under 300 calories per portion.

Shredded veg and chicken salad with Japanese sesame dressing

This healthy chicken salad recipe has lots of flavour but is low in calories. The rice vinegar gives a slightly sweet but tangy edge, and there’s plenty of crunch from the fresh veg and sesame seeds. Ready in just over 30 mins, it makes a perfect quick and healthy dinner.

Chicken and spinach pilaf

Pilaf is an easy and healthy recipe for a quick midweek dinner that’s also a great way to use up leftover chicken. Ours includes turmeric, baby spinach and coriander for a vibrantly coloured dish that tastes as good as it looks.

Summer chicken filo pies

Chicken pie for 450 calories. These quick and easy chicken filo pies are super crunchy and creamy. Ready in just 40 minutes, these summery pies are a great midweek meal for four. Try making them for an alternative to a puff pastry pie recipe.

Sesame miso chicken with sweet and sour salad

Our healthy, balanced chicken dinner packs a punch with sesame miso sauce and an accompanying sweet and sour salad with plenty of nutrient-rich vegetables. It’s quick and easy to make, ready in 30 minutes and under 500 calories.

One-pot chicken and quinoa tagine

Try our one-pot chicken and quinoa tagine with under 350 calories. This one-pot recipe is a super easy comforting family meal, plus it’s low in calories and gluten free.

Low calorie chicken burger

A chicken burger with less than 500 calories? Yes please! For when you’re craving a burger but want to eat healthily, this quick and delicious chicken sandwich will tick all the boxes. This chicken burger recipe is easy to make and crowd pleasing, perfect for a midweek meal or weekend treat.

Harissa chicken meatballs with bulgar

A healthy chicken bowl! These harissa chicken meatballs with bulgar are quick and easy to prepare and healthy too, but pack a flavour punch. A great option for a simple midweek dinner or make them in bulk for packed lunches.

Chinese red-braised chicken

This Chinese-inspired chicken dish is quick, easy and perfect for a midweek meal. It’s called red-braised because of the colour that’s infused by the spices. Serve with steamed broccoli for an extra vitamin hit.

Chicken and broad bean pilaf

Looking for a rice recipe? Try this healthy chicken recipe for a quick and easy healthy dinner recipe. Make our easy rice pilaf recipe for a low calorie dinner.

Lemon chicken and kale stew with couscous

Our recipe for lemon chicken and kale stew with couscous is a really easy midweek meal. It is low fat and ready in less than 30 minutes, ideal if you want a quick yet healthy meal.

Coriander chicken curry

Try our coriander chicken curry, it’s low in calories and gluten free. This easy recipe is a perfect family midweek meal and it’s ready in under 30 minutes.

Greek chicken flatbreads with tzatziki

Chargrilled chicken skewers and tzatziki wrapped in a warm flatbread makes a great healthy chicken dinner, perfect for midweek meals. This dish is ready in just 20 minutes, ideal for a quick and easy healthy dinner recipe.

Healthy one-pot chicken with cannellini beans and chorizo

A healthy one-pot recipe, this chicken with cannellini beans and chorizo is really easy to make and requires minimal hands-on time. What’s more, it comes in at under 300 calories but is full of flavour. Try it for an alternative Sunday lunch this weekend.

Chicken, red pepper & olive cacciatore

A indulgent chicken dish with less than 400 calories. This summery Italian chicken one-pot is easy to make and freezes brilliantly – plus, it’s low cal and gluten free. The recipe is easily halved if you only want to serve 3-4 people, or use the leftovers for healthy packed lunches. Find more delicious gluten free recipes here.

The Best Chicken Parmesan is a classic Italian favorite, breaded and baked with an easy marinara sauce, Parmesan and mozzarella cheese in just 30 minutes!

Classic Italian Recipes are an easy weeknight option in our household and we love Ultimate Meat Lasagna made with Easy Marinara Sauce, Easy Carbonara Pasta and these Amazing Stuffed Shells (they’re so quick you have to try them!).


The Best EVER Crispy breaded chicken breasts topped with homemade marinara and melted mozzarella and provolone cheeses. Serve it up with pasta, Garlic Bread and a Copycat Olive Garden Salad for the best classic Italian restaurant favorite.

Depending on how fancy of an Italian restaurant you get chicken parmesan from it may be called chicken parmesan or chicken parmigiana. They are the same dish, just read the second one with a super Italian accent.

Why do they call it chicken parmesan (parmigiana)?

It’s called chicken parmesan (or Baked Chicken Parmesan) as a throwback to eggplant parmesan where slices of eggplant were coated in bread crumbs and fried before being served with slices of parmesan cheese on top.

The most important part of the dish is the coating process. We set up a standard breading state with shallow dishes and we mix the bread crumbs with grated parmesan cheese so you get extra parm flavor in the breading too.

Can you Meal Prep this Chicken Parmesan Recipe?

This is a great recipe that will taste like your favorite restaurant but you can even meal prep it making it all the way through the breading process then freezing the chicken breasts then baking them off at a later date.

Make sure to allow for extra baking time because the chicken will be frozen and preheat the oven to 25 degrees lower to allow for the breading to cook without burning.

In it’s modern form it is a popular Italian-American dish served with melted mozzarella and normally just garnished with parmesan cheese. This recipe calls for parmesan cheese to be added to the breading for even more flavor.


One of the first departures my oldest made from chicken nuggets was to this chicken parm. I sold it as a chicken nugget pizza (total parent win, bribe your kids into trying something new by pretending its a mashup of two of their favorite foods. In fact we started making this Chicken Parmesan recipe

topped with pepperoni after that dinner and I even started making the marinara with the kids as a fun project we could do together.

If you’re looking for a more outside the box chicken parm option there’s also my favorite dark horse recipe: Noodle free Chicken Parmesan Casserole with a super unexpected crispy topping you can serve up with fettuccine or my personal favorite, tortellini. I’ve served it to ALL my friends and they all love it and can’t believe the topping.

Or you can make a super fun cheeseburger take on Chicken Parm and make my Chicken Parmesan Sloppy Joes! They’re so easy and delicious to make you’ll make them all the time.


This recipe is cooked partially in the skillet before being cooked the rest of the way in the oven to help the breadcrumbs get crispy and browned while the chicken cutlets stay moist.

You can of course finish cooking the chicken through in the skillet then top with the sauce and cheese, cover with a lid and allow the cheese to melt quickly and serve immediately but the time in the oven allows us time to cook pasta and it also gives the sauce a bit of time to dry out in the oven so it isn’t so soggy.


You can serve chicken parmesan with spaghetti in its classic presentation, steamed vegetables or spiralized zucchini noodles for a lighter option. Chicken parmesan is also regularly served on hoagies as a hot sub sandwich.

Fresh parsley, fresh basil and freshly shaved parmesan or pecorino cheese are my go-to topping options.


Chicken Parmesan is served with a classic marinara sauce which is added to the top of the chicken cutlet and baked with shredded cheese on top. You can also serve it over other pasta recipes like this Cheesecake Factory Louisiana Chicken Pasta or Cheesecake Factory Chicken Bellagio.

Why don’t you add more sauce to the chicken? The sauce is meant for flavor but not to drown the chicken out. It also makes a spot on the chicken where the breading softens. The remaining part of the chicken not covered in sauce is able to remain crispy.

More Classic Italian Recipes:

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Ultimate Chicken Parmesan

5 from 19 votes

  • Yield: 4 Servings
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Course: Main Course
  • Cuisine: Italian
  • Author: Sabrina Snyder

The Best Chicken Parmesan is a classic Italian favorite, breaded and baked with an easy marinara sauce, Parmesan and mozzarella cheese in just 30 minutes!


  • 4 chicken breasts , boneless and skinless
  • 1/2 teaspoon Kosher salt
  • 1/4 teaspoon coarse ground black pepper
  • 4 tablespoons flour
  • 2 large eggs
  • 1 cup panko bread crumbs
  • 1/2 cup grated Parmesan cheese
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons butter
  • 1 cup marinara sauce
  • 1 cup mozzarella cheese , shredded


Note: click on times in the instructions to start a kitchen timer while cooking.

  1. Preheat an oven to 375 degrees and spray a baking sheet with cooking spray.

  2. Put the chicken breasts between two pieces of saran wrap or parchment paper and using a rolling pin or flat kitchen mallet flatten it to 1/2 inch thickness then season them with salt and pepper.

  3. In three shallow bowls add the flour to one, eggs to one (and beat until combined) and the panko and Parmesan cheese to the other (and mix).
  4. Dredge the chicken in the flour, then the egg and finally press it into the panko mixture.
  5. Add the olive oil and butter to a cast iron skillet on medium high heat and cook the chicken for 3-4 minutes on each side until golden brown (it’ll be raw inside still).

  6. Add the chicken to a baking sheet, add the marinara sauce on top and finally top with the shredded mozzarella and cook for 18-20 minutes.

Nutrition Information

Yield: 4 Servings, Amount per serving: 477 calories, Serving Size: 1 , Calories: 477g

All images and text © for Dinner, then Dessert.

Keyword: chicken parmesan Save

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Learn how to make this easy Healthy Baked Chicken Parmesan for a simple and delicious meal that will be on your table in just 30 minutes.

I’m picky about my spaghetti noodles. Traditional spaghetti noodles topped with ground beef red sauce does nothing for me, but top those noodles with a buttery garlic sauce or crispy oven baked chicken parmesan and I’m a big fan. BIG fan.

This is my favorite go-to version of homemade chicken parmesan. It’s healthier than traditional chicken parmesan – especially restaurant versions – but doesn’t sacrifice in the flavor or texture department. Another testament to my theory that healthy food doesn’t have to come in the form of protein meal bars and plain celery sticks.

For me, making a delicious and healthy dinner that pleases the whole family – even the husband – makes me feel like I’m winning at life. With a couple of little tricks, you’ll want to stay home for dinner instead of going out to Olive Garden.

Adding garlic, extra seasoning, and fresh basil to your marinara sauce makes a world of difference in the flavor, and broiling the chicken at the very end makes it nice and crispy and gets that melty mozzarella cheese all bubbly and just barely browned to perfection. This lightened up classic will help you stick to your healthy eating goals without giving up one of your favorite comfort foods.

What people are saying about this Healthy Baked Chicken Parmesan

“I made this tonight for my family. We loved it. The chicken was so tender and had great flavor. We will make this again soon! Thanks for the great recipe.” – Ashley

“Look beautiful, love it so much. The chicken was so tender and had great flavor. We will make this again soon” – Anonymous

“Made this last night and my boyfriend was so skeptical I was making it in the oven…he was definitely proved wrong when he said it was better than a restaurant! Thanks so much Tiffany, it was so good!” – Chloe

“I absolutely love this recipe. DEFINITELY a family favourite!!! I’ve made this 3 times in the last three weeks and it will definitely stay in the rotation. Thank you!” – Sue

Pin 4.67 from 18 votes

Healthy Baked Chicken Parmesan

Learn how to make this easy healthy baked chicken parmesan for a simple and delicious meal that will be on your table in just 30 minutes. Course Main Course Cuisine Italian Keyword baked, Chicken, parmesan Prep Time 5 minutes Cook Time 25 minutes Total Time 30 minutes Servings 4 Author Tiffany

  • 4 small-medium boneless skinless chicken breasts (if you only have large, you can cut 2 large breasts in half lengthwise to make four smaller fillets) pounded to even thickness
  • 1 tablespoon vegetable oil
  • salt and pepper to taste
  • 2/3 cup Italian style breadcrumbs (or plain breadcrumbs mixed with 1 teaspoon Italian seasoning)
  • 1/4 cup grated parmesan cheese
  • 2 cups marinara sauce
  • 2 teaspoons minced garlic
  • 1 teaspoon Italian seasoning
  • 1/4 cup finely chopped fresh basil, plus more for topping
  • 4 slices mozzarella cheese
  • 8 ounces spaghetti noodles, cooked according to package instructions

  • Preheat oven to 350 degrees and lightly grease a large baking pan.
  • Brush chicken on both sides with oil, then season with salt and pepper on both sides. Stir together breadcrumbs and parmesan cheese in a shallow dish and toss chicken in the breadcrumb mixture to coat on both sides. Arrange chicken on prepared baking dish.
  • Bake chicken for 15-20 minutes until cooked through and no longer pink in the middle. While chicken is cooking, combine marinara sauce, garlic, Italian seasoning, and basil in a medium sauce pan and stir over medium heat until hot throughout.
  • When chicken is cooked through, remove from oven and switch oven to broil. Top each chicken breasts with about 1/2 cup of marinara sauce and one slice of mozzarella cheese. Return to oven for 3-4 minutes until cheese is bubbly and starts to brown (keep a close eye on it so it doesn’t burn).
  • Serve over cooked spaghetti noodles and top with cracked black pepper and fresh basil (optional).
  • ** For extra crispy breading, spritz the chicken/breading with cooking spray a couple of times throughout baking or bake it on parchment paper and turn over once halfway through baking.

Healthy chicken parmesan? It’s cheesy, saucy, crispy, and sits on top of delicious zucchini noodles.

Greetings from Minnesota in May on a Monday Morning!

Eew, I’m annoying.

Let’s try that again.

Hi, friends! It’s Monday after a beautiful, brunch-filled weekend celebrating All The Mothers and we’re going to start talking about this cheesy, saucy, super-delicious family-loves-it chicken in T-3 seconds. Because seriously, there can NOT be much waiting. I NEED THE CHICKEN PARM.

But first, I just need you to know that yesterday I went ahead and celebrated myself for being Sage’s mom.

Two extra pieces of cake, a long nap with Sage, and a good long binge on Instagram. I am just that honorable of a person that I couldn’t let the day go by without some deep self-recognition. I mean, who else forgets to feed her, makes her participate in my SnapChat recipe videos, stuffs her with treats after doing one tiny trick (“Sage, SIT. No, SIT. Over here. Come on, SIT.”), and gets her all riled up for no reason other than to laugh and take pictures and then give more treats? Badge of motherly honor right there.

But enough about adventures in dog parenthood.

The thing I’m somehow trying to say is actually just this right here —> I want you to have this great recipe for cheesy, saucy, crispy, healthy chicken parmesan!

It can be ready in about 20 minutes with very minimal prep, it only requires 7 simple ingredients, and it’s healthy. Meaning: let’s just acknowledge that for many of us, this is real-food focused and veg-friendly enough (that’s zucchini on that plate!) to feel like a good, solid, wholesome Monday dinner with protein and veggies annnnd also still cheesy and saucy and golden brown crispy enough to still be delicious.

I mean, dats just how we rollll.

Okay, big announcement here, guys.


That’s right. I’m jumping on the bandwagon of the internet and making those fake-out noodles out of zucchini that people call Zoodles. Only I feel really obnoxious actually calling them Zoodles, so I just call them… well, I don’t call them anything. I just eat them because they are really surprisingly delicious.

Wait tho I am a REAL noodle lover and I just confessed to you that I would eat zucchini cut into noodle shapes instead. WHAT. Things are getting out of control. Someone bring me back into the light.

Truthfully, even though my loyalties ultimately stand with real noodle-noodles, I’ve been playing around with a few different types of spiralizers (aka machines that make vegetables into noodle shapes) as I try to determine which, if any, I would actually be willing to add to my intentionally slim kitchen appliance list AND recommend to readers.

And while there will be more on that topic to come in the next few weeks, I wanted to let you know that so far, in the trial phase, this one has been the winner:

—> the Paderno Spiral Vegetable Slicer! <—

Which is kind of what I expected. Everyone told me that they love it and it’s the best of all the spiralizers and it has, like, 5,000 something 5-star reviews.

If you have absolutely no interest in a spiralizer but still want to try this recipe, fear not. You have a few options.

  1. Cut your zucchini into thin, thin strips with a knife, or a mandoline, or a food processor attachment, and that should work just fine.
  2. Use real noodles.

Also, if you have any types of spiralizers that you think I MUST try, then you MUST COMMENT. ♡ I will make you this chicken and ship it to you, er, no, like, just eat it in your honor.

Parting words: I promise this doesn’t take more than 20-30 minutes, start to finish. You don’t need a bajillion bowls or pans or ingredients. It’s the kind of meal you crave on a Monday night. It’s crispy, saucy, cheese-topped chicken served over a bed of yummy vegetables aka zoo…. ugh. Can’t say it.

Just, it’s vegetables, okay?

And it’s delicious.

PS. Big love to my bestie Ang for sending me a snap of recent chicken parm creation and inspiring this easy, healthy Chicken Parmesan into a blog post! Friends who love food are the best kind of friends.


Healthy Chicken Parmesan that is crispy, cheesy, saucy, and served over zucchini noodles. So easy and extremely delicious!

Scale 1x2x3x

  • 1/4 cup whole wheat breadcrumbs
  • 1/4 cup panko bread crumbs
  • 1/4 cup Parmesan cheese
  • 1 teaspoon dried Italian herbs
  • salt and pepper
  • 2 tablespoons oil
  • 4 chicken breasts (about 1 pound)
  • 1 1/2 cups DeLallo Creamy Vodka tomato sauce (or any tomato sauce – but that vodka sauce is YUMMY)
  • 4 slices fresh mozzarella cheese
  • 2 zucchinis
  1. Prep: Preheat the oven to 425 degrees. Toss the breadcrumbs, panko, and Parmesan in a shallow dish with the Italian herbs, salt, and pepper. Heat the oil in a medium ovenproof skillet over medium heat.
  2. Fry: Cut the chicken breasts into a total of four pieces (for example, if there are two breasts, cut each in half – pound them a little thinner and wider if you want) and dredge the chicken in the breadcrumbs so that they stick all over the surface of the chicken. Add the chicken to the hot skillet and fry for 3-4 minutes on each side. You want the outside to be golden brown – the inside can finish cooking in the oven.
  3. Bake: Transfer the skillet to the oven and bake for 5-10 minutes or until the chicken is fully cooked. Add the sauce and place a slice of mozzarella cheese on top of each piece of chicken. Return to the oven for a few more minutes or until the cheese is bubbling and lightly browned.
  4. Finish: While the chicken finishes, cut the zucchini into thin shreds or use a spiralizer to create zucchini noodles. Serve the chicken and sauce over the raw zucchini noodles and sprinkle with Parmesan and parsley.


Before baking, if you have a lot of stray crumbs in the pan, I would suggest removing the chicken, draining out the excess oil and breadcrumbs, and then returning the chicken to the clean pan to avoid a burnt breadcrumb situation in the oven.

Also, if you really want the chicken to stay crispy, heat the sauce separately and add it over everything at the end. The chicken loses a little crispy exterior as it bakes in the sauce – I didn’t mind it, but just something to think about if you want the crispy chicken.

Finally, I leave the zucchini noodles raw because otherwise I felt like they got too soggy and watery. When you add the warm chicken and sauce, the noodles will soften but keep just enough crunch to still be appetizing.

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For more spiralizer ideas, check out this post:

8 Life-Changing Ways to Use a Spiralizer

One more thing!

This recipe is part of our collection of easy zucchini recipes. Check it out!

For a 10-day Weight Loss Jumpstart and Detox Plan and more delicious healthy recipes like this, please check out The Nutrition Twins’ Veggie Cure!

You’ll flip for this like we did! And if you’re looking for some healthy quality carbs to go with this, say hello our healthy recipes like Sweet Potato & Carrot Mash, —or if you’re looking for healthy, quality carbohydrate recipes, check out our One-Pot Black Bean Quinoa Chili with Avocado, Chunky Sweet Potato Kale Chili and Quinoa Kale & Edamame Superfood Bowl.

Now brace yourself for this yumster! 😉 We made it together the first time and now it’s a staple for both of us when we need to entertain (low-key) and in a hurry! 🙂

Marinara Sauce Ingredients:

  • 2 cloves garlic
  • 3 cups roma tomatoes
  • 1/2 large onion
  • 1- 1/2 T. tomato paste
  • 1 T. basil


Chicken Parmesan and Pasta Ingredients:

  • 1/4 c. whole wheat bread crumbs
  • 1/8 c. parmesan cheese
  • 1/4 c. egg whites
  • 4,4oz chicken breast, raw
  • 1 c. whole wheat pasta
  • 1/4 c. low fat mozzarella cheese
  • 1 T. Basil


  • To prepare the chicken:
  • Preheat oven to 400°F. In a medium-mixing bowl, combine breadcrumbs and parmesan cheese. In another medium bowl, add the egg whites.
  • Next, dip each chicken breast in the egg white batter, making sure to cover the entire piece of chicken. Then, place the egg-covered chicken breast in the breadcrumb/ parmesan mixture. Evenly coat both sides.
  • Spray a cooking pan with cooking spray and place each breaded chicken breast on the pan. Allow the chicken to bake for about 10 minutes on each side.
  • In the meantime boil water and prepare pasta according to package directions and set aside.
  • To make the tomato sauce: To achieve best tasting tomato sauce, place all ingredients in a crockpot on low heat for 6-8 hours. Otherwise, combine garlic, tomatoes, onion, tomato paste and basil in a medium saucepan and cook on medium-high heat for about 45 minutes.
  • After chicken has become crispy and is fully cooked, allow it to cool for a few minutes and then add ¼ c. of homemade tomato sauce on top of each chicken breast. Then, sprinkle 2 T. of low fat mozzarella on top of the sauce and place the chicken back in the oven on “broiler” for about 3 minutes or until cheese has fully melted.
  • Once the mozzarella has melted, take the chicken breast out of the oven and place 1 piece on a plate along with 1/3 c. of pasta and another ¼ c. of sauce. Sprinkle lightly with parmesan and enjoy!

Note: Just like you do with all of our meals, serve this with a generous portion of veggies. We actually steam broccoli and mushrooms and mix them right in with this meal–yum!

Crispy Chicken Parmesan Author: Serves: 3 Servings Ingredients

  • ¼ c. whole wheat bread crumbs
  • ⅛ c. parmesan cheese
  • ¼ c. egg whites
  • 4,4oz chicken breast, raw
  • 1 c. whole wheat pasta
  • ¼ c. low fat mozzarella cheese
  • 1 T. Basil


  1. To prepare the chicken:
  2. Preheat oven to 400°F. In a medium-mixing bowl, combine breadcrumbs and parmesan cheese. In another medium bowl, add the egg whites.
  3. Next, dip each chicken breast in the egg white batter, making sure to cover the entire piece of chicken. Then, place the egg-covered chicken breast in the breadcrumb/ parmesan mixture. Evenly coat both sides.
  4. Spray a cooking pan with cooking spray and place each breaded chicken breast on the pan. Allow the chicken to bake for about 10 minutes on each side.
  5. In the meantime boil water and prepare pasta according to package directions and set aside.
  6. To make the tomato sauce: To achieve best tasting tomato sauce, place all ingredients in a crockpot on low heat for 6-8 hours. Otherwise, combine garlic, tomatoes, onion, tomato paste and basil in a medium saucepan and cook on medium-high heat for about 45 minutes.
  7. After chicken has become crispy and is fully cooked, allow it to cool for a few minutes and then add ¼ c. of homemade tomato sauce on top of each chicken breast. Then, sprinkle 2 T. of low fat mozzarella on top of the sauce and place the chicken back in the oven on “broiler” for about 3 minutes or until cheese has fully melted.
  8. Once the mozzarella has melted, take the chicken breast out of the oven and place 1 piece on a plate along with ⅓ c. of pasta and another ¼ c. of sauce. Sprinkle lightly with parmesan and enjoy!

Nutrition Information Serving size: 1 chicken breast and ⅓ cup of pasta Calories: 283 Fat: 4 g Carbohydrates: 30 g Sugar: 7 g Sodium: 448 mg Fiber: 6 g Protein: 34 g 3.2.2929

If you love this recipe, you may also enjoy these fabulous recipes:

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4 boneless, skinless chicken breasts

3/4 cup whole wheat breadcrumbs (or brown rice flour if GF)

1 tsp dried basil

1 tsp dried oregano

1/4 cup parmesan, shredded

1/4 cup mozzarella, shredded

1/4 cup marinara sauce (looking for a healthier marinara sauce? Try Amy’s Brand)

2 Tbsp fresh basil, chopped

Olive oil (about 1 Tbsp)


1. Preheat oven to 425 degrees. Flatten chicken breasts out to about half their original thickness. Brush both sides lightly with olive oil.

2. Mix together the whole wheat breadcrumbs, dried basil, dried oregano and parmesan cheese in a mixing bowl. Dip each side of chicken breast into mixture and place on baking sheet sprayed with nonstick olive oil cooking spray. Spray olive oil lightly on top of chicken breasts (this helps to make a crispier outside!)

3. Bake for 25 minutes on 425 degrees. (Flip once half-way during cooking time)

4. Remove chicken from oven, and spread 1 Tbsp of marinara sauce on top of each chicken breast. Sprinkle 1 Tbsp of mozzarella cheese on each chicken breast. (4 Tbsp = 1/4 cup…1 Tbsp per chicken breast if cooking 4 servings). Place back in the oven for 5-7 minutes.

5. Garnish with a sprinkle of fresh basil. Pairs great with whole wheat pasta and roasted broccoli.

Nutrition Facts Info:

Chicken Parmesan from a chain-restaurant such as Macaroni Grill contains up to 1,610 calories, 17 grams of saturated fat, and 1,890 mg sodium. Unfortunately, their website does not list total grams of fat or grams of sugar, so these were the only numbers I could compare my recipe to (frustrating that these measurements are not required yet by every restaurant.) A serving of my recipe contains 274 calories, 2 grams saturated fat and 325 mg sodium.


Many chicken Parmesan recipes are drowning in cheese — and calories.

This lighter version is finished with a sprinkling of mozzarella.

  • 4 chicken breasts (4 ounces each)
  • 2 egg whites
  • 1 cup panko breadcrumbs
  • 1/2 cup grated Parmesan cheese
  • 2 teaspoons dry basil
  • 2 teaspoons dry oregano
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 2 cups reduced-sodium marinara sauce
  • 1/2 cup shredded part-skim mozzarella cheese

Heat the oven to 375 F. Coat a baking sheet with cooking spray.

Pound out each chicken breast to ¼-inch thickness. Set aside. Place the egg whites in a medium bowl. In another medium bowl, combine the breadcrumbs, Parmesan, basil, oregano, garlic powder and onion powder. Dip each chicken breast into the egg whites and then dredge in the breadcrumb mixture. Lay fillets on the baking sheet.

Bake for 15 to 20 minutes or until chicken is golden brown, and the internal temperature is 165 F. Top chicken with marinara and mozzarella cheese. Serve.

Nutritional information per serving: 393 calories; 17 g total fat; 6 g saturated fat; 0 g transfat; 6 g monounsaturated fat; 89 mg cholesterol; 531 mg sodium; 22 g total carbohydrate; 3 g dietary fiber; 8 g total sugars; 36 g protein.

As a member of the Mayo Clinic Care Network, Lakeland Regional Health gains access to Mayo Clinic’s world-renowned expertise and knowledge. To find out what’s in it for you, click here.

View other low-fat recipes, such as Strawberry and Avocado Salsa, Low-Fat Caesar Salad Dressing and Pasta with Roasted Tomatoes, Squash and Broccoli, on Lakeland Regional Health’s blog page.


This baked chicken parmesan recipe starts with tender chicken cutlets dredged in tasty breadcrumbs, smothered in sauce and cheese, then baked to perfection. Seriously, this might be the best healthy chicken parmesan recipe ever! You’ll hardly know it’s baked.

It doesn’t get any more Italian-American than a delicious chicken parmesan recipe. Mama Mia! YUM! This is one of my favorite recipes to make for family dinners—it’s impossible for my family not to run to the table when there’s chicken parmesan on the table.

What they don’t always realize, however, is that this is a baked chicken parmesan that has just a fraction of the fat and calories of its fried counterpart.

Baked Chicken Parmesan

I’ve been making this simple baked chicken parmesan recipe for YEARS!

I had every intention to share it forever ago, but for some reason every time I made it I either screwed it up, kids were screaming for it, or I forgot to take pictures. You think my kiddos would know by now that I need to photograph all food prior to it being consumed. Umm, hello?

Also, I have to admit…I never had a recipe for my healthy chicken parmesan. I just dipped in breadcrumbs, slathered it with sauce and cheese, and then threw it in the oven. Easy.

Well, my baked chicken parmesan is da bomb (yup I say that) and since I want to share this recipe I decided to pay attention and take notes (AND a video!) while I made it last week.

Insider’s tip: I suggest a glass of red dry wine while you make this. Not that I drink wine during the day…well sometimes…but only on Sundays. 🙂

Video: Healthy Chicken Parmesan

If you’re more of a visual person, here’s my quick video tutorial to watch this delicious recipe come to life.

How to Make Baked Chicken Parmesan

Let’s talk about how to make this yummy recipe. Like all things, it starts with ingredients.

Baked Chicken Parmesan Ingredients

Baked chicken parmesan requires 4 main ingredients:

  • Chicken
  • Breadcrumbs
  • Sauce
  • Mozzarella cheese

Of course, a recipe is only as good as the ingredients used so I’m going to talk about each of these ingredients and share what I use and recommend for the perfect baked chicken parmesan.


Let’s talk about the chicken first. My favorite chicken to use is an organic chicken breast that I purchase from Wegmans or Whole Foods. In my experience, it has the best flavor and texture.

I also like Harvestland natural chicken breasts that I find at BJ’s Wholesale or Tops. The bottom line is the higher quality the chicken is, the better the baked chicken parmesan turns out.

I use thin cutlets for chicken parmesan. I try my best to purchase them already prepared into cutlets because I’m lazy and don’t like handling chicken more than I need too.

However, if I can’t find chicken cutlets then I will pound them into cutlets using a meat mallet. When I do this, I put the chicken into a Ziploc bag or in-between two pieces of plastic wrap.

If the breasts are really big, you can cut them in half using a sharp knife. Regardless, you want the chicken breasts to be on the thinner side. You also want the chicken breasts to be close to the same size because this helps the baked chicken parmesan to cook evenly.


Now for the breadcrumbs. When you’re creating a healthier version of a classic, flavor is everything. In the past, I used seasoned Italian breadcrumbs. Those are good and will work to create a tasty recipe but one time I created my own seasoning for the breadcrumbs and never went back.

My absolute favorite seasoning mix to use in breadcrumbs for baked chicken parmesan is Italian seasoning, granulated garlic, onion powder, salt, pepper, and parmesan cheese. YUM! This is such a basic mix but it’s so good!

If you do use seasoned Italian breadcrumbs then stir in some grated cheese to elevate the flavor.

I do not recommend using Panko breadcrumbs. In my experience, they don’t coat the chicken completely and the coating falls off as it bakes.

Stir all the ingredients together and then coat both sides of the chicken with the breadcrumbs. Typically, I use 6 chicken cutlets about 2lbs of chicken. If I have leftover breadcrumbs I just toss it.


Next, let’s chat about the oil part of this recipe. A traditional chicken parmesan recipe is fried in oil and then smothered in sauce and cheese. Since we are trying to make this a healthy chicken parmesan, we are going to skip the frying part.

However, coating the baking sheet with olive oil will keep the chicken from sticking and also give the chicken a nice brown “fried” look. Seriously, in my opinion, it’s better than fried.

Now the chicken parmesan is ready to go in the oven.

Place the chicken in a 375 degree oven for 15 minutes and then flip over and baked for another 15 minutes.

Take the pan out of the oven and spread 2 tablespoons of sauce and 2-3 tablespoons of shredded mozzarella cheese on each chicken breast. Stick back in the oven for 10- 15 minutes or until the sauce is hot and cheese is melted. Super easy.


Let’s talk about the sauce. This time around I used sauce I had leftover from the weekend but you can use any jar sauce you like. There is no shame in using jarred sauce.

My only recommendation is to use a high-quality one to make your baked chicken parmesan extra flavorful. My favorite jarred sauces is Rao Marinara Sauce. It’s a little on the pricey side but you can find a big jar of it, for a great price, at Costco or BJ’s Wholesale store.

If you prefer extra sauce, feel free to use more. Personally, I think this is the perfect sauce, cheese, and chicken ratio.

Remember, healthy eating is about portion control. That’s one of the ways you can still enjoy the foods you love.

What to Serve With Baked Chicken Parmesan?

Of course, classic chicken parmesan is served with spaghetti and sauce. Since this is a healthy chicken parmesan recipe I recommend serving it with whole-grain pasta and a small salad.

However, in my old age, I like to keep things on the low carb side so often I’ll skip the pasta and enjoy it with some vegetables or simply a big salad.

If you love your carbs, you can even serve this on a garlic roll as a chicken parmesan sandwich or sub. Yum!

Tips for Baked Chicken Parmesan

Let’s just sum up what we talked about for a delicious healthy chicken parmesan recipe.

  • Use high-quality chicken breasts.
  • All the chicken breasts should be the same size and thickness to make sure everything bakes evenly.
  • Make your own seasoned breadcrumbs. Remember don’t use panko because they’ll fall right off the chicken.
  • Oil your baking sheet, this is how you get perfectly brown “fried” chicken breasts.
  • If you don’t use homemade sauce then pick up a jar of high-quality sauce like Rao’s marinara. The flavor of the sauce will make a big difference in the results. For example, if you use a roasted garlic marinara that will taste different than a plain marinara.

This is an easy chicken parmesan recipe and it’s so delicious. You won’t miss it being fried and honestly I bet you will like it better. You can enjoy this Italian loved classic without all the guilt.


Mixing Bowls – This set of 3 glass mixing bowls from Pyrex are great to have on hand for this recipe and many others.

Meat Tenderizer – You absolutely need one of these if you want to create thin cutlets for your chicken parmesan.

Cheese Grater – Just in case you want to great your own shredded mozzarella.

Baking Sheets – It couldn’t be baked chicken parmesan without baking sheets. If you don’t have a couple, I recommend getting some for this dinner and many other sheet pan dinners.

More Baked Chicken Recipes

Balsamic Honey Baked Chicken

Baked Caprese Chicken

Honey Mustard Baked Chicken

4.8 from 11 reviews Healthy Baked Chicken Parmesan Prep time 10 mins Cook time 45 mins Total time 55 mins This baked chicken parmesan recipe starts with tender chicken cutlets dredged in tasty breadcrumbs, smothered in sauce and cheese, and baked to perfection. Seriously, this might be the best baked chicken parmesan recipe ever! And it’s healthy! Author: Organize Yourself Skinny Serves: 6 Ingredients

  • ½ cup unseasoned wholegrain breadcrumbs
  • 2 tablespoons grated parmesan (or romano) cheese
  • 1 teaspoon Italian seasoning
  • ½ teaspoon granulated garlic
  • ½ teaspoon onion powder
  • ½ teaspoon salt
  • ½ teaspoon ground pepper
  • 1 tablespoon olive oil
  • 2lbs chicken cutlets
  • ¾ cup sauce
  • ¾ cup mozzarella cheese


  1. Preheat oven to 375 degrees.
  2. In a medium bowl mix together the breadcrumbs, parmesan cheese, granulated garlic, onion powder, salt, and pepper.
  3. Coat a sheet pan with the olive oil.
  4. Dredge each chicken cutlet in the breadcrumb mixture and place on the sheet pan. Discard the rest of the breadcrumb mixture.
  5. Bake the chicken for 15 minutes. Turn over and bake for another 15 minutes.
  6. Remove the pan from the oven and spread 2 tablespoons of sauce and 2 tablespoons of shredded mozzarella cheese on each chicken cutlet.
  7. Place back in the oven and cook for 10 – 15 minutes or until sauce is hot and cheese is melted.
  8. Serve hot.

Notes Sugars: 2
Make-ahead instructions
You can dredge the chicken ahead of time in the breadcrumbs and store in a container in the refrigerator. Or you can make the chicken parmesan completely ahead of time, store in the refrigerator or freezer, and then reheat in the microwave. Nutrition Information Serving size: 1 chicken breast Calories: 242 Fat: 7 Saturated fat: 3 Carbohydrates: 12 Fiber: 1 Protein: 34 3.5.3251

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The TASTIEST baked chicken parmesan recipe that is easy to prep on a weeknight! Crispy, cheesy, but lighter.

Say hello to your new favorite weeknight dinner: this baked chicken parmesan recipe! With crispy panko breadcrumbs and a healthy dose of cheese, this chicken parm recipe is loved by kids and grown ups alike!

Certain recipes have always been ‘off limits’ to me because they are too complicated to prep. Take chicken parmesan for example. Classic chicken parmesan is dredged, fried, then baked in a homemade tomato sauce.

That is WAY too many steps for me to undertake on a busy weeknight. Especially if I have a toddler clinging to my ankle.

Today’s baked chicken parmesan recipe has a few shortcuts that not only make it healthier, but easier to prepare as well!

Don’t forget to pin this post to save it for later!

We love this baked chicken parmesan recipe because

  • you can skip the frying step making it easier and healthier
  • panko breadcrumbs make it nice and crispy
  • the kids loved it!

How to make chicken parmesan

Please note that this chicken parmesan recipe is by no means authentic, but this is my simplified (and healthified) version that will fit much better into a busy and healthy lifestyle!

  1. Fill three bowls with 1) all purpose flour 2) beaten egg and 3) panko, parmesan cheese, salt and spices
  2. Slice chicken breasts in half horizontally to make two thin & wide slices per breast
  3. Dredge chicken in the flour, then the egg and finally the parmesan/panko mixture
  4. Arrange on a baking sheet or in a baking dish and bake for 20 minutes
  5. Top with marinara and shredded mozza
  6. Bake for 5 more minutes, then serve with fresh basil

Can I make this healthy chicken parmesan gluten-free? I haven’t tried this but I think you could swap the all purpose flour for gluten-free or almond flour, and the panko for gluten-free panko without any problems.

Can I lower the carbs in this healthy chicken parmesan? I would check out this recipe for Low Carb Chicken Parmesan which uses pork rinds in place of breadcrumbs!

Can I make this healthy chicken parmesan recipe ahead of time? I haven’t tried but here’s how I’d do it: Bake the chicken for the 20 minute step, then cool completely and store without the marinara and cheese. Re-heat on a baking sheet for 5 minutes at 350°F, then add the marinara and cheese and bake for another 5 or so minutes until the cheese is melted.

What can I serve with this chicken parm recipe?

I have lots of ideas for ya!

  • serve over zucchini noodles with extra marinara sauce
  • serve with these Balsamic Roasted Brussels Sprouts, this Parmesan Roasted Cauliflower, or this Maple Cinnamon Roasted Butternut Squash
  • serve with this Shaved Brussels Sprouts Salad or my favorite Staple Kale Salad
  • serve with one of these 7 Cauliflower Rice Recipes or one of these 7 Easy Rice Recipes
  • serve with Broccolini or Snap Peas

Watch the video below to see exactly how I prepped this healthy chicken parmesan. It’s so easy! You can find more of my recipe videos on my YouTube channel, or on Facebook.

Tips & equipment for healthy chicken parmesan

  • I used this baking dish from Crate & Barrel
  • Looking for more chicken recipes? Try my Perfect Baked Chicken Breasts and Perfect Baked Chicken Thighs, or check out this post with 7 Chicken Marinade Recipes You Can Freeze!

Pin Recipe 5 from 4 votes

Baked Chicken Parmesan Recipe

Course: Dinner Cuisine: Italian Keyword: chicken Calories: 241kcal Author: Denise Servings: 4 The TASTIEST baked chicken parmesan recipe that is easy to prep on a weeknight! Crispy, cheesy, but lighter. Prep Time15 mins Cook Time25 mins Total Time40 mins

  • 2 large chicken breasts (roughly 1 lb)
  • 2 tablespoons all purpose flour (almond and GF flour may also work)
  • 1 egg beaten
  • 1/2 cup Panko breadcrumbs
  • 1/4 cup parmesan cheese (freshly shredded)
  • 1 teaspoon dried oregano
  • 1/4 teaspoon salt
  • 1/2 cup marinara sauce
  • 1/4 cup shredded mozzarella cheese

To serve

  • fresh basil leaves (torn)
  • Cut chicken breasts horizontally so you end up with flat, wide pieces.
  • Heat oven to 375°F.
  • Into three separate bowls add: 1. flour 2. egg 3. panko, parmesan cheese, oregano and salt.
  • Using tongs, dredge the chicken in the flour mixtue until coated. Shake off excess.
  • Dip chicken in egg mixture until thoroughly coated.
  • Finally, coat the chicken on both sides in the panko/parmesan cheese mixture.
  • Place each coated chicken breast on a baking sheet, then bake in the pre-heated oven for 20 minutes.
  • Top with marinara, then mozzarella cheese and return to the oven for another 5 minutes, or until cheese has melted.
  • Serve with fresh basil.


Serving: 1piece of chicken | Calories: 241kcal | Carbohydrates: 10g | Protein: 31g | Fat: 7g | Saturated Fat: 3g | Cholesterol: 123mg | Sodium: 651mg | Potassium: 549mg | Fiber: 1g | Sugar: 1g | Vitamin A: 320IU | Vitamin C: 3.5mg | Calcium: 147mg | Iron: 1.7mg

Calories in an chicken

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