This Low Calorie Chicken Parmesan is just 362 calories, and has 58.5g of protein! It’s easy to make healthy chicken parmesan. With my healthy tips I shaved off nearly 1000 calories when compared with restaurant chicken parmesan recipes!
Ingredients You’ll Need:
- 4 boneless skinless chicken breasts
- 2 tablespoons grated parmesan
- 1 egg
- ½ cup shredded mozzarella cheese
- Olive oil spray
- ½ cup Panko bread crumbs or gluten-free
- 1 cup Low Calorie Marinara Sauce
- ½ teaspoon garlic powder
- ⅛ teaspoon pepper
Low Calorie Chicken Parmesan
Healthy Chicken Parmesan Meal Prep and Storage
Meal Prep: You can cook the healthy chicken parmesan completely then store for later.
Storage: Will hold in the fridge for 5 days and the freezer for a month.
Reheating: Reheat in the microwave for 1-3 minutes, or in a 350 degree oven until warmed through (about 20 minutes)
Low Calorie Chicken Parmesan Recipe
More Low Calorie Chicken Recipes:
Low Calorie Chicken Parmesan
Ingredients
- 4 boneless skinless chicken breasts
- 2 tablespoons grated parmesan
- 1 egg
- ½ cup shredded mozzarella cheese
- Olive oil spray
- ½ cup Panko bread crumbs or gluten-free
- 1 cup Low Calorie Marinara Sauce
- ½ teaspoon garlic powder
- ⅛ teaspoon pepper
Serve Chicken Parmesan With:
Instructions
- Preheat the oven to 425 degrees.
- In a pie pan or large shallow bowl, mix together the panko bread crumbs, Parmesan, and garlic powder. In another pie pan or shallow bowl, whisk the egg.
- Spray a large skillet with oil spray and place over medium-high heat.
- Working with one at a time, dunk a chicken breast in the egg, then the bread crumb mixture, and place it in the hot skillet. Cook for 10 minutes on each side, or until golden brown.
- Transfer the chicken to a rimmed baking sheet, top with the marinara sauce and mozzarella, and bake for 10 minutes or until the cheese is melted and the chicken is cooked through (no pink on the inside and the juices run clear).
- Serve the chicken hot, and try it with the broccoli recipe in the video below…
Video
Nutrition
About the Author
Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers.
After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.
Nutrition and Calories in Chicken Parmesan
Healthy Tips and Swaps
You can easily modify this healthy chicken parmesan to suit your own dietary needs!
Low Carb Chicken Parmesan
To make low carb chicken parmesan, skip the breadcrumbs and egg steps. Instead of dredging the chicken in egg and breadcrumbs, sprinkle the parmesan and garlic powder over the chicken breasts. Just continue the cooking just as directed.
Gluten-Free Chicken Parmesan
You can easily make gluten-free chicken parmesan by swapping out the breadcrumbs with gluten free breadcrumbs. They are easily found at the store. You can also toast your favorite gluten free bread, cool and then add to a food processor. Pulse until you have breadcrumbs.
Low Sodium Chicken Parmesan
To make low sodium chicken parmesan, make your own marinara sauce and skip the salt in that recipe. Also make sure you get unflavored Panko breadcrumbs as many flavored breadcrumbs have added salt.
High Protein Chicken Parmesan
This chicken parmesan is already high protein. You can cut carbs by skipping the breadcrumbs (see Low Carb Chicken Parmesan above) and by serving without pasta. My favorite way to enjoy this low calorie high protein chicken Parmesan in over a bed of baby spinach.
Low Sugar Chicken Parmesan
This chicken parmesan is already low sugar. You can make sure to keep the sugar low by making your own marinara sauce. The stuff you get at the store is packed with added sugar.
More Weight Loss Recipes:
Lose Weight By Eating Cookbooks
Share this Healthy Chicken Parmesan Recipe:
Article History:
- Originally written and published July 21, 2020 by Audrey Johns
- Updated on September 29, 2023 by Audrey Johns
I’m so glad you both loved it!!
Sorry got so excited I forgot to rate it. 😊
This dish was amazing. So tasty and easy to make. My husband loved it. We will be making it again. Thank you.
Pingback: 10 Recipes for Italian Food for Healthy Dinners - Lose Weight By Eating