Crispy Chicken Parmesan
This Crispy Chicken Parmesan delivers 69g protein and 947 calories per serving — a calorie-dense option for serious lifters. Batch-preps 6 servings in quick time on the stovetop, making it ideal for high-calorie days when you need to fuel hard training sessions. Built for anyone bulking who needs concentrated calories and protein in a single meal.
Ingredients
- •Egg, Whole, Large
- •Garlic(15g)
- •Parsley, Fresh(30g)
- •1/4 teaspoon salt and pepper (to season)
- •Onion powder(5g)
- •Chicken Breast, Boneless Skinless(1020g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Bread Crumbs, Panko, Dry(240g)
- •Bread Crumbs, Dry, Plain(120g)
- •Parmesan Cheese(120g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •Garlic powder(5g)
- •Olive oil(120g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Yellow Onion
- •Garlic(10g)
- •Tomato Paste(397g)
- •1/4 teaspoon salt (to taste)
- •1/4 teaspoon black pepper (to taste)
- •Italian seasoning(5g)
- •1 teaspoon sugar (optional)
- •Mozzarella Cheese(227g)
Part-skim mozzarella. Pre-shredded bags are convenient for meal prep.
- •Parmesan Cheese(80g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •Basil, Fresh(30g)
Instructions
- 1Whisk together eggs, garlic, parsley, salt, pepper and onion powder in a shallow dish. Add chicken into the egg, rotating to evenly coat each fillet in the mixture. Cover with plastic wrap and allow to marinate for at least 15 minutes (or overnight night if time allows for a deeper flavour).
- 2When chicken is ready for cooking, mix bread crumbs, Parmesan cheese and garlic powder together in a separate shallow bowl. Dip chicken into the breadcrumb mixture to evenly coat.
- 3Preheat oven 430°F | 220°C. Lightly grease an oven tray (or baking dish) with non stick cooking oil spray; set aside.
- 4Heat oil in a large skillet over medium-high heat until hot and shimmering. Fry chicken until golden and crispy, (about 4-5 minutes each side).
- 5Place chicken on prepared baking tray / dish and top each breast with about 1/3 cup of sauce (sauce recipe below). Top each chicken breast with 2-3 slices of mozzarella cheese and about 2 tablespoons parmesan cheese. Sprinkle with basil or parsley.
- 6Bake for 15-20 minutes, or until cheese is bubbling and melted, and the chicken is completely cooked through.
- 7Heat oil in a medium-sized pot. Fry onion until transparent (about 3 minutes), then add the garlic until fragrant (about 30 seconds).
- 8Add the tomato puree, salt and pepper to taste, Italian herbs and sugar (If using). Cover with lid to simmer for about 8 minutes, or until sauce has thickened slightly. Taste test and adjust salt and pepper, if needed.
Nutrition — Per Serving
947
calories
69g
protein
46g
fat
- Carbohydrates
- 65g
- Saturated fat
- 13.8g
- Sodium
- 1396 mg
- Dietary fiber
- 6.1g
6 servings per batch · ~407g each
Macro data sourced from USDA FoodData Central
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How much protein does Crispy Chicken Parmesan have per serving?
Each serving contains 69g of protein and 947 calories, with 46g fat and 65g carbs. This is one of the highest protein-per-serving options in the PrepForge library for a single-meal serving.
How long does Crispy Chicken Parmesan take to prep?
Quick prep time yields 6 servings from a single stovetop cooking session, making it efficient for batch-prepping a few days' worth of high-protein dinners at once. Average active time per meal is minimal when spread across the week.
Is Crispy Chicken Parmesan good for muscle gain?
At 69g protein and 947 calories per serving, this recipe is purpose-built for muscle gain phases where protein intake and caloric surplus are both priorities. The carbohydrate content supports workout performance and post-training recovery.
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