One Pan Mozzarella Stuffed Chicken Parmesan
This One Pan Mozzarella Stuffed Chicken Parmesan delivers 28g protein and 360 calories per serving. Quick-preps 4 servings on the stovetop, fitting the Italian comfort-food category while keeping calories controlled for fat-loss phases. A higher-protein option that satisfies cravings without derailing your macro targets.
Ingredients
- •Chicken Thigh, Boneless Skinless(452g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •1 pinch salt ( to taste)
- •Tomato Paste(60g)
- •2 teaspoons dried parsley
- •Garlic powder(10g)
- •1 teaspoon salt (divided)
- •Mozzarella Cheese
Part-skim mozzarella. Pre-shredded bags are convenient for meal prep.
- •Egg, Whole, Large
- •Garlic powder(5g)
- •Bread Crumbs, Dry, Plain(60g)
- •Bread Crumbs, Panko, Dry(60g)
- •Basil, Fresh(5g)
- •Parmesan Cheese(30g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •Olive oil(10g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Pasta Sauce, Marinara, Canned
Instructions
- 1Preheat oven to 450°F (230°C). Lightly pound fillets between two pieces of plastic wrap to 1/4-inch thickness using a mallet. Pat chicken dry; season with salt.
- 2Spread 1 tablespoon tomato paste over one side of each fillet; sprinkle with parsley, garlic powder and 1/2 teaspoon of salt. Place one slice of mozzarella onto each half of a fillet and roll (starting from the cheese end) and place seam side down. (Seal with a toothpick if needed).
- 3In a shallow medium-sized bowl, whisk the the egg, garlic powder and remaining 1/2 teaspoon of salt together; set aside. In another shallow bowl, combine the breadcrumbs, panko, basil and parmesan cheese.
- 4Heat the olive oil in a 12-inch cast iron skillet (or oven-proof frying pan) over medium heat. Evenly coat the rolled chicken fillets into the egg mixture, then into the breadcrumb mixture.
- 5Place the chicken (seam side down again) into the preheated skillet/pan and cook on each side for 4-5 minutes until the coating is golden brown and the cheese on the inside has melted.
- 6Reduce heat to low and pour in the pasta sauce. Move the chicken around with tongs so the sauce is evenly covered over the base of the pan; allow to simmer for 1-2 minutes until fragrant.
- 7Pour some sauce from the pan over each chicken; place skillet/pan in the oven to cook for a further 10 minutes. Remove pan from oven; top each chicken roll with remaining cheese slices; return to oven and allow to grill/broil on medium heat until cheese has melted over the top. Garnish with extra dried parsley and Italian herbs.
- 8Serve warm over pasta; mashed potatoes or with a salad.
Nutrition — Per Serving
360
calories
28g
protein
15g
fat
- Carbohydrates
- 28g
- Saturated fat
- 3.8g
- Sodium
- 437 mg
- Dietary fiber
- 2.3g
4 servings per batch · ~173g each
Macro data sourced from USDA FoodData Central
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How much protein does One Pan Mozzarella Stuffed Chicken Parmesan have per serving?
Each serving delivers 28g of protein and 360 calories. The macro breakdown is 15g fat and 28g carbs, providing a moderate-protein option with balanced macros for versatile meal planning.
How long does One Pan Mozzarella Stuffed Chicken Parmesan take to prep?
This is a quick prep recipe that batches 4 servings in one pan on the stovetop. You can have four ready-to-eat meals prepared efficiently in a single cooking session.
Is One Pan Mozzarella Stuffed Chicken Parmesan good for muscle gain?
At 28g protein and 360 calories per serving, this recipe works for muscle gain phases where you're maintaining moderate caloric surplus with steady protein intake. The 28g carbs support training performance alongside the protein content.
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