Healthy Chicken Parmesan

This Healthy Chicken Parmesan recipe is baked with rich marinara and gooey mozzarella cheese making it the perfect dish for weeknight dinners or meal prep. These breasts are encrusted with Italian seasoning and loaded with flavor.

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This post was originally published in 2018. It has since been updated.

Have you ordered chicken parmesan while dining out? Or have you also made it for yourself at home? A good substitute for breadcrumbs is almond meal. Check out the details below.

What Type of Chicken to Use

Boneless, skinless chicken breasts will work great. Slice them in half to make cutlets. You can also use skinless chicken thighs, but they are typically smaller in size.

How to Make Healthy Chicken Parmesan

Detailed measurements and full instructions can be found in the recipe card at the bottom of this post.

1. Preheat the oven to 400 degrees. Line a sheet pan with parchment paper. 
2. Slice the chicken breasts in half horizontally to create 4 thinner chicken breasts.
3. Combine almond meal, parmesan cheese, Italian Seasoning, salt and pepper in a bowl large enough to dip the chicken breasts. Stir to combine.
4. Place the egg in a bowl large enough to dip the chicken.
5. Dip the chicken in the egg and then the almond meal mixture.
6. Place the chicken on the parchment paper and repeat for the remaining chicken. 
7. Spray the top of each breast with cooking oil.  Bake for 15 minutes. Use a meat thermometer to test if the internal temperature of the chicken has reached 165 degrees.
8. Remove from oven, spoon the marinara sauce over each piece of chicken and top each with shredded mozzarella cheese.
9. Bake for 5-8 more minutes or until cheese is melted

How Many Calories and Carbs

Each serving has 385 calories and 3 net carbs.

What Type of Marinara Sauce to Use

Raos Homemade Marinara is a great healthy and sugar free option. I also have a homemade Marinara Sauce recipe you can check out.

The Difference Between Almond Flour and Almond Meal

Almond flour is made from blanched almonds and typically have the skins removed and is ground more finely than almond meal. It’s commonly used in baked goods and bread recipes.

Almond meal typically still contains the skins and is more coarse. Almond meal works better for recipes that require breading. You can use almond flour in this recipe, but the results will differ. You can read more about The Differences Between Almond Flour and Almond Meal here. 

How to Reheat

For crunchy chicken, the best way to reheat this recipe is in an air fryer or the oven. Even with the oven, reheating this recipe will not provide the same texture as it tastes fresh from the oven.

Do you have an air fryer? I’ve also made a version of this recipe using my air fryer.  You can find my Air Fryer Chicken Parmesan recipe here.

Pair this Dish with These Sides

Air Fryer French Fries
Air Fryer Baked Potato
Air Fryer Onion Rings
Bacon Ranch Pasta Salad
Roasted Ranch Potatoes
Creamy Ranch Mashed Potatoes
Mashed Sweet Potatoes

More Dinner Recipes

Buffalo Chicken Tenders
Smothered Steak
Lemon Pepper Fish

Print Pin

5 from 14 votes

Healthy Chicken Parmesan

This Healthy Chicken Parmesan recipe is baked with rich marinara and gooey mozzarella cheese making it the perfect dish for weeknight dinners or meal prep. These breasts are encrusted with Italian seasoning and loaded with flavor.

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Course dinner, lunch

Cuisine American, Italian

Keyword healthy chicken parmesan

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Total Time 35 minutes minutes

Servings 4

Calories 385kcal

Author Brandi Crawford

Cook ModePrevent your screen from going dark

Ingredients

• 2 skinless chicken breasts about 16-20oz total
• 1/2 cup almond meal The amount you will need will vary based on the size of your chicken. Use enough so that both sides of the chicken are fully coated.
• 1/2 cup parmesan cheese grated I buy block cheese and grate.
• 2 tsp Italian Seasoning
• salt and pepper to taste
• 1 egg
• cooking oil (I use olive oil)
• 1/2 cup mozzarella cheese shredded I buy block cheese and grate.
• 3/4 cup Raos marinara sauce

Instructions

• Preheat the oven to 400 degrees. Line a sheet pan with parchment paper. 
  
• Slice the chicken breasts in half horizontally to create 4 thinner chicken breasts. Place the chicken breasts on a hard surface and pound them to completely flatten.
• Combine the almond meal, parmesan cheese, Italian Seasoning, salt and pepper in a bowl large enough to dip the chicken breasts. Stir to combine.
• Place the egg in a bowl large enough to dip the chicken.
• Dip the chicken in the egg and then the almond meal mixture.
• Place the chicken on the parchment paper and repeat for the remaining chicken. Your hands will get sticky. You may want to keep a moist towel nearby and wipe your hands after breading each.
• Spray the top of each breast with cooking oil.  Bake for 15 minutes. Use a meat thermometer to test if the internal temperature of the chicken has reached 165 degrees.
• Remove from oven, spoon the marinara sauce over each piece of chicken and top each with shredded mozzarella cheese.
• Bake for 5-8 more minutes or until cheese is melted
• Allow the chicken to cool before serving.
  

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Parchment Paper

Nutrition (displayed with net carbs)

Serving: 1serving | Calories: 385kcal | Carbohydrates: 3g | Protein: 41g | Fat: 23g

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Nutrition DataMacros are provided as a courtesy and should not be construed as a guarantee. This information is calculated using MyFitnessPal.com. To obtain the most accurate nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.