Protein Atlas
Lighter Chicken Parmesan Bake high-protein recipe

Meals · High Protein

Lighter Chicken Parmesan Bake

This Lighter Chicken Parmesan Bake delivers approximately 44 grams of protein and 445 calories per serving. Boneless chicken breasts are lightly coated in panko, baked with savory marinara, and topped with melted mozzarella and Parmesan cheese.

Serves 2 portions
47g protein 436 cal
Prep Time 15 min
Cook Time 30 min
Total Time 45 min

Nutrition per serving

Protein
47 g
Calories
436

Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.

Ingredients

2 servings
  • 8 oz boneless, skinless chicken breasts — pounded to 1/2-inch thickness
  • 1 cup low-sugar marinara sauce
  • 1/2 cup part-skim mozzarella cheese — shredded
  • 2 tbsp grated Parmesan cheese
  • 1/4 cup panko breadcrumbs
  • 2 tsp olive oil
  • 1/2 tsp garlic powder
  • 1/2 tsp dried oregano
  • 1/4 tsp salt
  • 1/8 tsp black pepper
  • 2 tbsp fresh basil — chopped, for garnish, optional

Steps

  1. Preheat your oven to 400°F (200°C). Lightly grease a small baking dish (e.g., 8x8 inch or similar).
  2. Pound the chicken breasts to an even 1/2-inch thickness. Season both sides of the chicken with salt, black pepper, garlic powder, and dried oregano.
  3. In a shallow dish, combine the panko breadcrumbs with the olive oil, tossing until the panko is evenly coated. Dredge each chicken cutlet lightly in the panko mixture, pressing gently to adhere.
  4. Place the panko-coated chicken cutlets in the prepared baking dish. Spoon half of the marinara sauce evenly over the chicken.
  5. Bake for 15 minutes, or until the chicken is mostly cooked through.
  6. Remove the dish from the oven. Top each chicken cutlet with the remaining marinara sauce, then sprinkle generously with the shredded mozzarella and grated Parmesan cheese.
  7. Return to the oven and bake for another 10-12 minutes, or until the cheese is melted, bubbly, and lightly golden, and the chicken is fully cooked through (internal temperature 165°F/74°C).
  8. Let the chicken rest for 5 minutes before serving. Garnish with fresh basil, if desired.

Why This Works

This dish delivers 44g protein per serving while cutting calories from traditional chicken parm. The lighter approach: baking instead of frying, using less cheese, and skipping breading. You still get the crispy cheese top and marinara—just without the deep-fried coating.

Baked vs Fried

Baking at 400°F creates Maillard browning similar to frying. Adding Parmesan in the last 5 minutes lets it crisp without burning. Pounding chicken to even thickness ensures uniform cooking.

Make It Your Own

Add a light panko crust if you miss the breading (+50 cal). Use turkey cutlets instead of chicken. Layer with fresh mozzarella and basil for a caprese twist.