Description
A lighter, baked version of the classic Chicken Parmesan. Crispy, cheesy, and flavorful without excess oil or calories. Perfect for family dinners, meal prep, or a guilt-free comfort meal.
Ingredients
4 boneless, skinless chicken breasts (about 6 oz each)
½ teaspoon sea salt
½ teaspoon ground black pepper
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon dried Italian seasoning (or oregano, basil, thyme mix)
1 cup whole-wheat breadcrumbs (or panko for extra crispiness)
½ cup grated Parmesan cheese
2 large eggs, beaten
1 tablespoon water
2 tablespoons extra-virgin olive oil
2 cups marinara sauce (low-sodium, no sugar added)
1 cup shredded part-skim mozzarella cheese
2 tablespoons fresh parsley or basil, chopped (for garnish)
Optional sides: whole-grain spaghetti, zucchini noodles, or salad
Instructions
Preheat oven to 400°F (200°C). Pound chicken to ½-inch thickness for even cooking.
Season chicken with salt, pepper, garlic powder, onion powder, and Italian seasoning.
Set up breading station: Beat eggs with water in one bowl. Combine breadcrumbs and Parmesan in another.
Bread chicken: Dip in egg mixture, then coat with breadcrumb mixture. Shake off excess.
Bake chicken: Place on parchment-lined sheet, brush lightly with olive oil. Bake 20 minutes, flipping halfway. Internal temp should reach 165°F (74°C).
Top with sauce and cheese: Spread 2–3 tablespoons marinara on each chicken breast, then sprinkle mozzarella.
Melt cheese: Bake another 8–10 minutes until cheese is bubbly. Broil for 2 minutes if desired.
Garnish & serve: Add parsley or basil before serving hot.
Notes
Pound chicken evenly to avoid raw spots.
Lightly brush with oil to keep crispy without excess fat.
Fresh herbs brighten flavor.
Let rest 5 minutes before serving for juicier chicken.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Italian-American
Nutrition
- Serving Size: 1 chicken breast with toppings
- Calories: 380
- Sugar: 6 g
- Sodium: 720 mg
- Fat: 16 g
- Saturated Fat: 5 g
- Unsaturated Fat: 9 g
- Trans Fat: 0 g
- Carbohydrates: 18 g
- Fiber: 3 g
- Protein: 42 g
- Cholesterol: 135 mg
Keywords: Healthy Chicken Parmesan, baked chicken parm, light chicken parmesan, crispy chicken with marinara, low-fat chicken parm