Baked Chicken Parmesan
This Baked Chicken Parmesan delivers 37g protein and 430 calories per serving—protein-dense enough to move the needle on your daily total. Batch-preps four servings in quick stovetop time, letting you enjoy traditional flavors without derailing your macro tracking. Bridges the gap between meal prep monotony and hitting your protein targets consistently.
Ingredients
- •Chicken Breast, Boneless Skinless(340g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Bread Crumbs, Dry, Plain(120g)
- •Bread Crumbs, Panko, Dry(60g)
- •Parmesan Cheese(60g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •Garlic powder(1g)
- •1/4 teaspoon ground black pepper
- •Egg Whites
Carton egg whites (e.g., Great Value, Eggland's Best) — no separating needed.
- •Mozzarella Cheese(113g)
Part-skim mozzarella. Pre-shredded bags are convenient for meal prep.
- •Pasta Sauce, Marinara, Canned(120g)
- •Basil, Fresh
Instructions
- 1Preheat 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.
- 2In 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.
- 3Arrange 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.
- 4Place 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.)
- 5Remove 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.
- 6Sprinkle with basil and enjoy immediately, topped with extra sauce as desired.
Nutrition — Per Serving
430
calories
37g
protein
14g
fat
- Carbohydrates
- 38g
- Saturated fat
- 6.3g
- Sodium
- 944 mg
- Dietary fiber
- 2.6g
4 servings per batch · ~204g each
Macro data sourced from USDA FoodData Central
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How much protein does Baked Chicken Parmesan have per serving?
Each serving provides 37g of protein and 430 calories with 14g fat and 38g carbs. The balanced macro profile makes this a versatile option for hitting protein without excess fat.
How long does Baked Chicken Parmesan take to prep?
This recipe is quick prep and yields 4 servings from one stovetop batch. You can have four full meals prepped in minimal active time.
Is Baked Chicken Parmesan good for muscle gain?
At 37g protein and 38g carbs per serving with 430 calories, this recipe supports muscle gain phases with adequate carbohydrates for workout performance. The Italian preparation keeps flavor high while maintaining solid macro density.
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