Healthy Chicken Parmesan Recipe

Introduction

This Healthy Chicken Parmesan recipe offers a lighter take on a classic Italian favorite. Using whole wheat ingredients and baked chicken cutlets, it delivers all the comforting flavors without the extra oil. It’s perfect for a satisfying weeknight dinner.

Ingredients

• 1.5 lbs boneless, skinless chicken breasts (about 3 large or 6 cutlets)
• ½ cup whole wheat flour
• 3 large eggs
• 1.5 cups shredded mozzarella
• 1.5 cups marinara sauce
• 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. Step 1: Butterfly and pound the chicken breasts by slicing them in half lengthwise. Place the cutlets between plastic wrap and gently pound until about ¼ inch thick to ensure even cooking.
2. Step 2: Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
3. Step 3: Prepare three shallow bowls: one with whole wheat flour, one with whisked eggs, and one with a mixture of bread crumbs, Parmesan cheese, pepper, dried basil, and dried parsley.
4. Step 4: Dredge each chicken cutlet in flour, then dip into the eggs, and finally coat thoroughly with the bread crumb mixture. Press gently to ensure the coating sticks.
5. Step 5: Arrange the breaded cutlets on the prepared baking sheet. Bake for 15 minutes, then carefully flip and bake for another 15 minutes.
6. Step 6: Remove the baking sheet from the oven and spoon about ¼ cup marinara sauce on each cutlet. Sprinkle with ¼ cup shredded mozzarella cheese.
7. Step 7: Return the chicken to the oven and broil for approximately 2 minutes, or until the cheese is melted and bubbly. Watch closely to prevent burning.

Tips & Variations

• For extra flavor, add a pinch of garlic powder to the bread crumb mixture.
• Use a meat thermometer to ensure chicken reaches an internal temperature of 165°F (74°C).
• Serve over whole wheat pasta or zucchini noodles for a complete meal.
• Substitute mozzarella with part-skim for lower fat content without sacrificing taste.

Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in the oven or microwave until warmed through. To keep the breading crispy, reheat in the oven at 350°F (175°C) for 10–15 minutes instead of microwaving.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use chicken thighs instead of breasts?

Yes, boneless skinless chicken thighs work well and remain juicy. Just adjust the cooking time slightly as thighs may take a bit longer to cook through.

Can this recipe be made gluten-free?

Yes, substitute the whole wheat flour and bread crumbs with gluten-free alternatives. Make sure to check that your marinara sauce is gluten-free as well.

Healthy Chicken Parmesan Recipe

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★★★★★

4.7 from 125 reviews

A healthier twist on the classic Chicken Parmesan, this recipe uses whole wheat flour and bread crumbs for added fiber and nutrients, baked to perfection with a crispy coating and topped with melted mozzarella and savory marinara sauce. Perfect for a satisfying and nutritious family dinner.

• Author: Isabella
• Prep Time: 20 minutes
• Cook Time: 32 minutes
• Total Time: 52 minutes
• Yield: 6 servings 1x
• Category: Main Course
• Method: Baking
• Cuisine: Italian
• Diet: Low Fat

Ingredients

Scale 1x2x3x

Chicken

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

Dredging

• 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 cup shredded mozzarella
• 1.5 cups marinara sauce

Instructions

1. Prepare Chicken: Butterfly and pound the chicken breasts by slicing them in half lengthwise, placing them between plastic wrap, and using a meat tenderizer to flatten to about ¼ inch thickness. This ensures even cooking and tenderness, resulting in 6 cutlets.
2. Preheat 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 Dredging Stations: Arrange three shallow bowls—place whole wheat flour in the first, whisk the 3 eggs in the second, and mix bread crumbs, grated Parmesan, black pepper, dried basil, and dried parsley in the third.
4. Coat Chicken: Using the assembly line, dredge each chicken cutlet first in flour, then dip into the egg mixture, and finally coat thoroughly with the bread crumb mixture. Press gently to adhere the coating evenly. Repeat for all cutlets.
5. Bake Chicken: Arrange the breaded cutlets on the parchment-lined baking sheet and bake in the preheated oven for 15 minutes. Flip each cutlet carefully and bake for another 15 minutes until cooked through and golden brown.
6. Add Toppings and Broil: After 30 minutes of baking, spoon about ¼ cup of marinara sauce on each cutlet, then sprinkle ¼ cup shredded mozzarella over the sauce. Switch the oven to broil and place the cutlets under the broiler for about 2 minutes, or until the cheese is melted and bubbly. Watch closely to avoid burning.

Notes

• Pounding the chicken ensures even cooking and a tender texture.
• You can substitute plain bread crumbs if whole wheat is unavailable, but whole wheat adds fiber.
• Keep an eye on the chicken during broiling to prevent the cheese from burning.
• Serve with a side of whole wheat pasta or steamed vegetables for a complete meal.
• Leftovers can be refrigerated for up to 3 days and reheated in the oven to maintain crispiness.

Keywords: Healthy Chicken Parmesan, Baked Chicken Parmesan, Whole Wheat Chicken Parmesan, Low Fat Italian Dinner, Easy Chicken Parmesan Recipe