Baked Chicken Parmesan
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Prep Time
10 mins
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Cook Time
10 mins
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Total Time
30 mins
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Servings
4 pieces (2-4 servings)
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Calories
381 kcal
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Course
Main Course
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Cuisine
Italian
Baked Chicken Parmesan
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The BEST baked chicken Parmesan recipe, ready in 30 minutes! Easy and healthy, it's crispy, cheesy, and perfect with pasta or on its own.
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Ingredients
- 2 boneless, skinless chicken breasts about 12 ounces each
- ½ cup Italian seasoned breadcrumbs
- ¼ cup whole wheat Panko Breadcrumbs
- ¼ cup freshly grated Parmesan cheese
- ¼ teaspoon garlic powder
- ¼ teaspoon ground black pepper
- 2 large egg whites
- 4 ounces part-skim mozzarella
- ½ cup high-quality jarred tomato sauce plus extra for serving as desired
- fresh basil thinly sliced or chopped
- Optional for serving: prepared whole wheat spaghetti or zucchini noodles, or just enjoy on its own!
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Instructions
- Preheat your oven to 400°F. Lightly coat a baking sheet with cooking spray. Cut each chicken breast in half lengthwise, so you have 4 pieces total. Pound each piece to an even 1/2-inch thickness. Set aside.
- In a wide, shallow bowl (a pie dish works well), combine the Italian breadcrumbs, whole wheat Panko breadcrumbs, Parmesan, garlic powder, and pepper. In a separate bowl, whisk together the egg whites until lightly foamy. Cut the mozzarella into 4 slices, or grate and divide into four equal portions.
- Arrange your workstation in the following order: pounded chicken, egg whites, breadcrumb mixture, then the baking sheet. Working one at a time, dip each piece of chicken into the egg whites, shaking off any excess, then the breadcrumbs, gently patting the chicken as needed so that the crumbs stick to all sides.
- Place on the prepared baking sheet. Lightly coat the tops of the chicken with cooking spray. Bake until the chicken reaches an internal temperature of 160°F (use an instant-read thermometer to check for doneness) and the crumbs are brown, about 15 minutes. (Per the FDA, chicken is cooked through at 165°F, but its temperature will continue to rise after it is removed from the oven.)
- Remove from the oven, spoon 2 tablespoons of sauce over each piece of chicken, and top with a slice of mozzarella cheese. Return to the oven and bake until the cheese is melted, about 3-5 additional minutes.
- Sprinkle with basil and enjoy immediately, topped with extra sauce as desired.
Notes
- TO STORE: This recipe is best enjoyed the day it is baked, but leftovers can be refrigerated in an airtight storage container for up to 2 days.
- TO REHEAT: Leftover chicken can be reheated in a lightly greased pan over medium heat.
- TO FREEZE: Freeze chicken in an airtight freezer-safe storage container for up to 3 months.
Nutrition Information
Show Details
Serving
1piece with sauce and cheese (does not include pasta)
Calories
381kcal
(19%)
Carbohydrates
16g
(5%)
Protein
50g
(100%)
Fat
12g
(18%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
1g
Monounsaturated Fat
3g
Trans Fat
0.02g
Cholesterol
133mg
(44%)
Potassium
828mg
(24%)
Fiber
1g
(4%)
Sugar
3g
(6%)
Vitamin A
404IU
(8%)
Vitamin C
5mg
(6%)
Calcium
326mg
(33%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4pieces (2-4 servings)
Amount Per Serving
Calories 381 kcal
% Daily Value*
| Serving | 1piece with sauce and cheese (does not include pasta) | |
| Calories | 381kcal | 19% |
| Carbohydrates | 16g | 5% |
| Protein | 50g | 100% |
| Fat | 12g | 18% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Trans Fat | 0.02g | 1% |
| Cholesterol | 133mg | 44% |
| Potassium | 828mg | 18% |
| Fiber | 1g | 4% |
| Sugar | 3g | 6% |
| Vitamin A | 404IU | 8% |
| Vitamin C | 5mg | 6% |
| Calcium | 326mg | 33% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
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