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Baked Chicken Parmesan
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.
Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 4 pieces (2-4 servings)
Calories: 381 kcal
Course:
Main Course
Cuisine:
Italian
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!
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.
Cup of Yum
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
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
% 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.