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healthy chicken parmesan recipe

Healthy Chicken Parmesan Recipe

Discover a game-changing healthy chicken parmesan recipe that's crispy, flavorful, and guilt-free. Perfect for weeknight dinners or meal prep!
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 people
Calories: 290
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 4 pieces skinless, boneless chicken breasts
  • 1 cup panko crumbs or almond flour for gluten-free
  • 1/2 cup grated Parmesan cheese
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • 1 teaspoon Italian seasoning
  • 2 pieces egg whites
  • olive oil spray for coating
  • 1 cup shredded part-skim mozzarella cheese for topping
  • marinara sauce for topping

Equipment

  • Mixing bowl
  • Whisk
  • Baking sheet or air fryer basket
  • Meat mallet for pounding chicken
  • Olive oil spray

Method
 

  1. Preheat your oven to 375°F (190°C) or set your air fryer to the same temperature.
  2. If using chicken breasts, pound them to an even thickness for cooking.
  3. In a bowl, mix panko crumbs (or almond flour), Parmesan cheese, garlic powder, paprika, and Italian seasoning.
  4. Whisk the egg whites in a separate bowl until frothy.
  5. Dip each chicken breast into the egg whites, then coat evenly with the crumb mixture.
  6. Spray a baking sheet or air fryer basket with olive oil spray and place the coated chicken on it.
  7. Bake in the oven or air fry for 12-15 minutes, flipping halfway through, until golden brown.
  8. Remove from heat and top with marinara sauce and shredded mozzarella cheese.
  9. Return to the oven for an additional 5-7 minutes, until the cheese is melted and bubbly.
  10. Serve hot with your choice of healthy sides like zoodles or roasted vegetables.

Nutrition

Calories: 290kcalCarbohydrates: 16gProtein: 34gFat: 10gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gCholesterol: 90mgSodium: 460mgPotassium: 600mgFiber: 2gSugar: 4gVitamin A: 15IUVitamin C: 4mgCalcium: 20mgIron: 10mg

Notes

You can skip breadcrumbs entirely by using almond flour or simply seasoning the chicken and using a cheese crust.
This dish pairs well with zucchini noodles, steamed broccoli, quinoa, or a big salad for a refreshing side.
For a gluten-free option, ensure all ingredients, especially the crumbs, are certified gluten-free.
Experiment with different seasonings to customize flavors!
Tried this recipe?Let us know how it was!