Healthy Baked Chicken Parmesan Recipe

Introduction

Healthy Baked Chicken Parmesan is a lighter take on the classic Italian favorite, featuring whole wheat breading and baked chicken cutlets topped with marinara and melted mozzarella. This recipe is easy to prepare and perfect for a satisfying weeknight dinner.

Ingredients

• 1.5 lbs boneless, skinless chicken breasts (about 3 large breasts or 1.5 lbs chicken cutlets)
• ½ cup whole wheat flour
• 3 large eggs
• 1.5 cups shredded mozzarella
• 1.5 cups marinara sauce
• Breading Mixture:
• 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. Slice each breast in half lengthwise like a book. Place between plastic wrap and use a meat tenderizer to pound until about ¼ inch thick, yielding 6 cutlets total. This helps ensure even cooking and tenderness.
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, the second with whisked eggs, and the third with the bread crumb mixture (bread crumbs, Parmesan, pepper, basil, and parsley).
4. Step 4: Working assembly-line style, coat each chicken cutlet first in flour, then dip into the egg, and finally press into the bread crumb mixture to coat thoroughly. Repeat for all cutlets.
5. Step 5: Arrange the breaded cutlets on the prepared baking sheet. Bake for 15 minutes, then flip and bake for another 15 minutes until cooked through and crispy on the outside.
6. Step 6: After 30 minutes total baking, spoon about ¼ cup marinara sauce on each cutlet and sprinkle ¼ cup shredded mozzarella over the top. Set the oven to broil and broil the chicken for 2 minutes or until the cheese is melted and bubbly.
7. Step 7: Serve hot over your favorite pasta or a fresh salad for a complete meal.

Tips & Variations

• Using whole wheat bread crumbs adds fiber and a nutty flavor; for a gluten-free option, try crushed gluten-free crackers.
• For extra crispiness, spray the breaded cutlets lightly with cooking spray before baking.
• Add red pepper flakes to the breading mix for a spicy kick.
• Swap mozzarella for part-skim or a blend of Italian cheeses to adjust richness.

Storage

Store leftover chicken Parmesan in an airtight container in the refrigerator for up to 3 days. Reheat in the oven at 350°F (175°C) until warmed through to maintain crispiness. Avoid microwaving if possible, as it can make the breading soggy.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I make this recipe with chicken thighs instead of breasts?

Yes, but boneless, skinless chicken thighs are thicker and may require longer baking time. Pound them evenly and adjust cooking time to ensure they are fully cooked.

Is it necessary to pound the chicken cutlets?

Pounding the chicken to an even thickness ensures it cooks evenly and stays tender. Skipping this step may result in uneven cooking and tougher meat.

Healthy Baked Chicken Parmesan Recipe

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4.6 from 149 reviews

This Healthy Baked Chicken Parmesan recipe transforms the classic Italian favorite into a wholesome, delicious meal by using whole wheat flour and bread crumbs, baking instead of frying, and topping with fresh marinara and mozzarella cheese. The chicken is butterflied and pounded thin to ensure even baking and tender results. Perfect for a nutritious family dinner served over pasta or fresh salad.

• Author: Lily
• Prep Time: 15 minutes
• Cook Time: 32 minutes
• Total Time: 47 minutes
• Yield: 6 servings 1x
• Category: Main Dish
• Method: Baking
• Cuisine: Italian-American
• Diet: Low Fat

Ingredients

Scale 1x2x3x

Chicken

• 1.5 lbs boneless, skinless chicken breasts (about 3 large breasts) or 1.5 lbs chicken cutlets
• ½ cup whole wheat flour
• 3 large eggs
• 1.5 cups shredded mozzarella cheese
• 1.5 cups marinara sauce

Breading Mixture

• 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. Butterfly and Pound Chicken: Slice each chicken breast in half lengthwise to create cutlets. Place the cutlets between plastic wrap and use a meat tenderizer to pound them to about ¼ inch thickness to ensure even cooking and tenderness, resulting in approximately 6 cutlets.
2. Prepare Oven and Baking Sheet: Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper to prevent sticking and for easy cleanup.
3. Set Up Breading Stations: Arrange three shallow bowls: one with whole wheat flour, the second with whisked eggs, and the third with the bread crumb mixture (whole wheat bread crumbs, Parmesan cheese, black pepper, dried basil, and dried parsley).
4. Bread the Chicken Cutlets: Working with each cutlet, first coat it in the flour, shaking off excess. Then dip it in the egg mixture, followed by coating it thoroughly in the bread crumb mixture, pressing gently to ensure the coating sticks well.
5. Bake the Chicken: Place the breaded cutlets on the prepared baking sheet. Bake for 15 minutes, then carefully flip them over and bake for another 15 minutes, totaling 30 minutes to cook through.
6. Add Sauce and Cheese: After 30 minutes of baking, spoon about ¼ cup of marinara sauce on each cutlet and sprinkle approximately ¼ cup shredded mozzarella cheese on top.
7. Broil to Melt Cheese: Set your oven to broil and return the baking sheet to the oven for about 2 minutes, or until the mozzarella is melted and bubbly. Watch closely to avoid burning.
8. Serve: Remove from oven and serve the baked chicken Parmesan over cooked pasta or alongside a fresh salad for a healthy, balanced meal.

Notes

• Pounding the chicken to ¼ inch thickness ensures quick, even cooking and tender texture.
• Using whole wheat flour and bread crumbs adds fiber and nutrition compared to regular versions.
• Broiling cheese at the end adds a delicious golden melt without extra baking time.
• Serve with a side of steamed vegetables or a leafy green salad for a complete meal.
• Leftovers can be refrigerated for 2-3 days and reheated in the oven to maintain crispness.

Keywords: Chicken Parmesan, baked chicken parmesan, healthy chicken parmesan, whole wheat chicken parmesan, easy chicken parmesan recipe, baked chicken cutlets, healthy Italian dinner