Print

Healthy Chicken Parmesan Recipe

Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

4.3 from 15 reviews

This Healthy Chicken Parmesan recipe offers a nutritious twist on the classic Italian favorite. Using whole wheat flour and bread crumbs, along with lean boneless, skinless chicken breasts, this version is baked rather than fried to reduce fat while keeping the chicken tender and delicious. Topped with marinara sauce and melted mozzarella and Parmesan cheeses, it’s perfect served over pasta or a fresh salad for a well-rounded meal.

Ingredients

Chicken Preparation

  • 1.5 lbs boneless, skinless chicken breasts (about 3 large chicken breasts or 6 cutlets)

Breading

  • ½ cup whole wheat flour
  • 3 large eggs
  • 1 cup whole wheat bread crumbs (unseasoned)
  • ½ cup grated Parmesan cheese
  • ¼ teaspoon black pepper
  • 2 teaspoons dried basil
  • 2 teaspoons dried parsley

Toppings

  • 1.5 cups marinara sauce
  • 1.5 cups shredded mozzarella cheese

Instructions

  1. Prepare the chicken: Butterfly the chicken breasts by slicing in half lengthwise, then place them between plastic wrap and pound with a meat tenderizer until about ¼ inch thick to ensure even cooking and tenderness. You should have 6 thin cutlets.
  2. Preheat the oven: Set your oven to 425°F (220°C) and line a baking sheet with parchment paper for easy cleanup and to prevent sticking.
  3. Set up breading stations: Arrange three shallow bowls: one with whole wheat flour, one with whisked eggs, and the third with a mixture of whole wheat bread crumbs, grated Parmesan, black pepper, dried basil, and dried parsley.
  4. Bread the chicken: Work assembly-line style—coat each cutlet first in flour, then dip in the egg, and finally press into the bread crumb mixture to cover completely. Place the breaded cutlets on the prepared baking sheet.
  5. Bake the chicken: Bake the cutlets at 425°F for 15 minutes. Then flip them carefully and bake for another 15 minutes until cooked through and golden.
  6. Add sauce and cheese: After the 30 minutes of baking, spoon about ¼ cup marinara sauce onto each cutlet and sprinkle about ¼ cup shredded mozzarella cheese over the top.
  7. Broil to melt cheese: Switch the oven to broil and return the baking sheet to melt and slightly brown the cheese, broiling for about 2 minutes—watch carefully to avoid burning.
  8. Serve: Remove from oven and serve the chicken parmesan hot over your choice of pasta or a fresh salad for a balanced meal.

Notes

  • Pounding the chicken thinly is essential to ensure even cooking and prevents toughness.
  • If you prefer a crispier crust, you can spray the breaded cutlets lightly with olive oil before baking.
  • Substitute marinara sauce with homemade or low-sugar versions to control sugar content.
  • Use gluten-free breadcrumbs and flour to make this recipe gluten-free if needed.
  • Leftover chicken parmesan can be stored in the refrigerator for up to 3 days and reheated in the oven to maintain crispiness.

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