This Low Calorie Chicken Parmesan recipe is a healthier take on the classic Italian dish. Baked in the oven, this dish is easy to make and packed with flavor.
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Low calorie chicken parmesan is a popular Italian-American dish that consists of breaded chicken breasts topped with tomato sauce and melted mozzarella cheese.
The chicken breasts are first coated in a mixture of breadcrumbs, grated Parmesan cheese, and Italian seasoning, lightly fried, then baked until crispy and golden brown. This dish is simple to make and packed with flavor, making it a perfect weeknight dinner!
Why You'll Love This Recipe
- This version of chicken parmesan is baked instead of fried, which makes it a healthier option.
- This recipe is simple to follow and can be made in under an hour, making it perfect for busy weeknights.
- The chicken breasts are coated in a mixture of breadcrumbs, grated parmesan cheese, and Italian seasoning, which gives them a delicious crispy and flavorful crust.
Ingredients You'll Need
- Boneless, Skinless Chicken Breast: Choose chicken breasts that are approximately the same size so that they cook evenly.
- Salt & Ground Black Pepper: Used to season the chicken breasts before coating them with the breadcrumb mixture.
- Egg: The chicken breasts are dipped in beaten egg before being coated with the breadcrumb mixture. The egg helps the coating adhere to the chicken.
- Bread Crumbs: Used to create a crispy coating on the chicken breasts. You can use either plain or seasoned bread crumbs depending on your preference.
- Parmesan Cheese: Mixed with the bread crumbs to add flavor and help the coating stick to the chicken.
- Italian Seasoning: Used to add flavor to the breadcrumb mixture.
- Butter: Used to lightly fry the chicken until browned on both sides.
- Tomato Sauce: Spooned over the chicken breasts and provides a delicious, tangy flavor
- Reduced-Fat Shredded Mozzarella Cheese: Added to create a gooey, melted cheese topping.
Step-By-Step Instructions
Step 1: Preheat the oven to 425 °F. Line baking sheet with parchment paper, set aside.
Step 2: Place the chicken between two pieces of plastic wrap, or place inside a plastic zip top bag. Using a meat mallet or rolling pin, flatten the chicken down to about a ½" thickness. Repeat until all chicken is flattened.
Step 3: Slice each chicken breast into two pieces. For example, if you start with 4 chicken breasts, you should end up with 8 flattened pieces.
Step 4: Season the chicken breasts with salt and pepper on both sides.
Step 5: In a shallow bowl, beat the egg. In another shallow bowl, mix together the breadcrumbs, grated Parmesan cheese, and Italian seasoning.
Step 6: Dip each chicken breast in the egg mixture, then coat with the breadcrumb mixture.
Step 7: Add butter to a large skillet and melt over medium-high heat. Cook chicken in butter until browned on both sides, about 3-4 minutes per side.
Step 8: Transfer chicken to the baking sheet and bake for about 20 minutes, or until cooked through.
Step 9: Remove the chicken from the oven and spoon tomato sauce over each chicken breast. Sprinkle each chicken breast with shredded mozzarella cheese.
Step 10: Return the baking sheet to the oven and bake for an additional 5-10 minutes or until the cheese is melted and bubbly.
NOTE: You can print the FULL recipe with all ingredients & detailed instructions below!
Expert Tips
- Pound the chicken breasts to an even thickness before coating them in the breadcrumb mixture. This will help the chicken cook evenly and prevent it from drying out.
- After dipping the chicken breasts in the egg mixture, allow any excess to drip off before coating them in the breadcrumb mixture. This will help the coating stick to the chicken and prevent it from becoming too thick.
- To be sure that the chicken is fully cooked, use a meat thermometer to check the internal temperature. The chicken is fully cooked when the internal temperature reaches 165 °F.
- After baking the chicken, let it rest for a few minutes before slicing it. This will help the juices redistribute throughout the meat and make it more tender and juicy.
Variations
- Sliders: Instead of using whole chicken breasts, cut them into smaller pieces and serve them on slider buns with a slice of mozzarella cheese and a dollop of tomato sauce.
- Stuffed peppers: Cut bell peppers in half and remove the seeds and membranes. Stuff them with a mixture of cooked chicken, tomato sauce, and mozzarella cheese. Bake in the oven until the peppers are tender and the cheese is melted.
- Casserole: Layer cooked pasta, tomato sauce, and sliced chicken breasts coated in the breadcrumb mixture in a baking dish. Top with shredded mozzarella cheese and bake in the oven until the cheese is melted and bubbly.
Storing & Freezing
Storing: Let the chicken cool completely. Transfer the chicken to an airtight container or wrap it tightly with plastic wrap. Refrigerate for up to 3-4 days.
Freezing: Let the chicken cool completely. Wrap each chicken breast individually in plastic wrap or aluminum foil. Place the wrapped chicken breasts in a freezer safe container or bag. Freeze for up to 2-3 months.
Thawing: Thaw the frozen chicken overnight in the refrigerator. To reheat, preheat the oven to 350 °F and place the chicken in a baking dish. Cover with foil and bake for 20-25 minutes or until heated through.
Recipe FAQ's
Yes, you can use bone-in chicken, but the cooking time may be longer. It's recommended to use a meat thermometer to ensure that the chicken is fully cooked.
Yes, you can use a different type of cheese if you prefer. Some good options include provolone cheese, asiago cheese, or even cheddar cheese.
Yes, you can use olive oil instead of butter. However, butter will give the chicken a richer, more flavorful taste.
More Chicken Recipes You'll Love
Low Calorie Chicken Parmesan
Special Equipment
Ingredients
- 4 boneless, skinless chicken breasts about 16 ounces
- ¼ teaspoon salt
- ¼ teaspoon ground pepper
- 1 large egg
- ¼ cup bread crumbs
- ¼ cup grated parmesan cheese
- 1 teaspoon Italian seasoning
- 2 tablespoons butter
- 1 cup tomato sauce divided
- 1 cup reduced-fat shredded mozzarella cheese divided
Instructions
- Preheat the oven to 425°F. Line baking sheet with parchment paper, set aside.
- Place chicken between two pieces of plastic wrap, or place inside a plastic zip top bag. Using a meat mallet or rolling pin, flatten the chicken down to about a ½" thickness. Repeat until all chicken is flattened.
- Slice each chicken breast into two pieces. For example, if you start with 4 chicken breasts, you should end up with 8 flattened pieces.
- Season the chicken breasts with salt and pepper on both sides.
- In a shallow bowl, beat the egg. In another shallow bowl, mix together the breadcrumbs, grated Parmesan cheese, and Italian seasoning.
- Dip each chicken breast in the egg mixture, then coat with the breadcrumb mixture.
- Add butter to a large skillet and melt over medium-high heat. Cook chicken in butter until browned on both sides, about 3-4 minutes per side.
- Transfer chicken to the baking sheet and bake for about 20 minutes, or until cooked through.
- Remove the chicken from the oven and spoon tomato sauce over each chicken breast. Sprinkle each chicken breast with shredded mozzarella cheese.
- Return the baking sheet to the oven and bake for an additional 5-10 minutes or until the cheese is melted and bubbly.
Notes
- Pound the chicken breasts to an even thickness before coating them in the breadcrumb mixture. This will help the chicken cook evenly and prevent it from drying out.
- After dipping the chicken breasts in the egg mixture, allow any excess to drip off before coating them in the breadcrumb mixture. This will help the coating stick to the chicken and prevent it from becoming too thick.
- To be sure that the chicken is fully cooked, use a meat thermometer to check the internal temperature. The chicken is fully cooked when the internal temperature reaches 165 °F.
- After baking the chicken, let it rest for a few minutes before slicing it. This will help the juices redistribute throughout the meat and make it more tender and juicy.
- Storing: Let the chicken cool completely. Transfer the chicken to an airtight container or wrap it tightly with plastic wrap. Refrigerate for up to 3-4 days.
- Freezing: Let the chicken cool completely. Wrap each chicken breast individually in plastic wrap or aluminum foil. Place the wrapped chicken breasts in a freezer-safe container or bag. Freeze for up to 2-3 months.
- Thawing: Thaw the frozen chicken overnight in the refrigerator. To reheat, preheat the oven to 350 °F and place the chicken in a baking dish. Cover with foil and bake for 20-25 minutes or until heated through.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more.
Annissa
Typically, chicken parmesan is a recipe I order at a restaurant rather than making at home. With your recipe, I easily tackled it at home. Yum!
Cate
Oh yum!! This looks so tasty and I love the idea of serving it over zucchini noodles!
Toni Dash
I love that this is baked!! Everyone at my house loved it! So good and delish!
Priya Lakshminarayan
Looks like the perfect summer treat! Love this recipe