Healthy Baked Chicken Parmesan

Why You’ll Love This Recipe

I love this recipe because it gives me all the indulgent taste and texture of traditional chicken parmesan with fewer calories and more nutritional value. The whole wheat breadcrumb coating turns crisp in the oven, and the simple seasoning adds plenty of flavor. It’s quick to prepare, easy to customize, and pairs well with just about any side dish I’m in the mood for.

ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

• 4 boneless, skinless chicken breasts

• 1/2 teaspoon salt

• 1/2 teaspoon black pepper

• 1/2 cup whole wheat breadcrumbs

• 1/4 cup grated Parmesan cheese

• 1 teaspoon garlic powder

• 1 teaspoon Italian seasoning

• 2 eggs, beaten

• 1 cup marinara sauce (low sugar preferred)

• 1/2 cup shredded mozzarella cheese

• Fresh basil or parsley, chopped (for garnish)

• Olive oil spray

directions

1. I preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper. I give it a light spray with olive oil to help the coating crisp up.

2. I pound the chicken breasts to an even thickness of about 1/2 inch for even cooking. Then I season both sides with salt and pepper.

3. In one shallow bowl, I beat the eggs. In another, I mix the whole wheat breadcrumbs, grated Parmesan, garlic powder, and Italian seasoning.

4. I dip each chicken breast into the egg mixture, then coat it in the breadcrumb mixture, pressing gently so the coating sticks well.

5. I place the breaded chicken on the prepared baking sheet and lightly spray the tops with olive oil spray.

6. I bake for 20 minutes, then remove the pan from the oven. I spoon marinara sauce over each piece and top with shredded mozzarella.

7. I return the chicken to the oven for another 10–12 minutes, or until the cheese is bubbly and melted and the chicken reaches an internal temperature of 165°F (74°C).

8. I garnish with fresh chopped basil or parsley and serve hot.

Servings and timing

This recipe makes 4 servings. It takes 10 minutes to prep and 30 minutes to cook, for a total of 40 minutes. Each serving has about 340 kcal.

Variations

Sometimes I use panko breadcrumbs for an even crispier texture. I’ve also made this with gluten-free breadcrumbs when needed. For a spicy twist, I add crushed red pepper flakes to the breadcrumb mix. If I want more veggies, I layer roasted zucchini or spinach under the sauce before topping with cheese.

storage/reheating

I store leftovers in the fridge for up to 3 days in an airtight container. To reheat, I place the chicken in the oven at 350°F (175°C) until warmed through to maintain the crispness. It also reheats in the microwave, though the coating won’t be as crisp.

FAQs

Can I use chicken thighs instead of breasts?

Yes, I can. I just use boneless, skinless thighs and adjust the baking time if needed. Thighs are juicier and just as delicious.

What marinara sauce should I use?

I choose a low-sugar marinara to keep the dish lighter. Homemade or store-bought both work great, as long as it’s thick and flavorful.

Can I prep this ahead of time?

Yes. I bread the chicken and refrigerate it uncooked for a few hours before baking. I wait to add the sauce and cheese until baking time.

Is this recipe kid-friendly?

Absolutely. The crispy coating and cheesy top make it a hit with kids. I sometimes serve it with spaghetti for a classic combo.

Can I freeze baked chicken parmesan?

I prefer freezing the breaded, cooked chicken without the sauce and cheese. When ready to eat, I reheat it and add fresh sauce and cheese before baking again briefly.

Conclusion

Healthy baked chicken parmesan is a lighter twist on a beloved classic that doesn’t sacrifice flavor or texture. With crispy coating, melty cheese, and rich marinara, it’s a feel-good dinner I make often for myself and the whole family. Whether I pair it with veggies, pasta, or a fresh salad, it always hits the spot.