🍽️ Servings: 4
⏱️ Prep Time: 15 minutes
🔥 Cook Time: 20 minutes
Why You’ll Love This Recipe
This healthier twist on classic chicken Parmesan cuts calories without sacrificing flavor! By using whole ingredients and smart swaps—like egg whites instead of whole eggs and part-skim mozzarella—you get a protein-packed, crispy, cheesy dish that’s perfect for weeknight dinners or meal prep.
Nutrition Highlights (Per Serving)
✅ 393 calories
✅ 36g protein (supports muscle health!)
✅ 6g saturated fat (less than traditional versions)
✅ 3g fiber (thanks to whole-grain panko)
Ingredients
For the Chicken
4 boneless, skinless chicken breasts (4 oz each)
2 egg whites (whisked)
1 cup whole-wheat panko breadcrumbs (extra crunch!)
½ cup grated Parmesan cheese (authentic flavor)
Seasoning Blend
2 tsp dried basil
2 tsp dried oregano
1 tsp garlic powder
1 tsp onion powder
Toppings
2 cups low-sodium marinara sauce (try homemade!)
½ cup shredded part-skim mozzarella (melts perfectly)
Step-by-Step Directions
1. Prep & Preheat
Preheat oven to 375°F (190°C).
Lightly coat a baking sheet with olive oil spray.
2. Pound the Chicken
Place chicken breasts between parchment paper and pound to ¼-inch thickness (ensures even cooking).
3. Create the Breading Station
Bowl 1: Whisked egg whites.
Bowl 2: Panko, Parmesan, and all seasonings.
4. Bread & Bake
Dip each chicken breast in egg whites, then coat with breadcrumb mix.
Place on baking sheet and bake 15–20 mins (until golden and internal temp reaches 165°F).
5. Add Toppings & Serve
Top each breast with ¼ cup marinara and a sprinkle of mozzarella.
Broil 1–2 mins (optional, for extra meltiness).
Dietitian’s Pro Tips
✨ For extra crispiness: Spritz breaded chicken with olive oil spray before baking.
✨ Make it gluten-free: Use almond flour or gluten-free panko.
✨ Boost veggies: Serve with roasted zucchini or a side salad.
*"Traditional chicken Parm can pack 800+ calories—this version keeps it light but just as satisfying!"*
— Mayo Clinic Dietitians
Final Thought
🌿 "Good food should nourish the body and the soul—this dish does both!" 🌿
Enjoy this restaurant-worthy meal at home, knowing you’re fueling your body wisely. Craving more healthy twists on classics? Try our Easy Zucchini Lasagna next! (internal link)
Sources for Healthy Eating:
