Description
This Healthy Chicken Parmesan recipe features tender chicken breasts pounded thin, coated in whole wheat flour, eggs, and a flavorful breadcrumb mixture, then baked to crispy perfection. Topped with marinara sauce and melted mozzarella, it delivers all the classic Italian flavors with a lighter, healthier twist by baking instead of frying.
Ingredients
Scale
Chicken and Coating
- 1.5 lbs boneless, skinless chicken breasts (about 3 large chicken breasts or 6 cutlets)
- ½ cup whole wheat flour
- 3 large eggs
- 1 cup whole wheat bread crumbs (unseasoned)
- ½ cup grated Parmesan cheese
- ¼ teaspoon black pepper
- 2 teaspoons dried basil
- 2 teaspoons dried parsley
Toppings
- 1.5 cups marinara sauce
- 1.5 cups shredded mozzarella cheese
Instructions
- Prepare the chicken: Butterfly the chicken breasts by slicing them in half lengthwise, then place between plastic wrap and pound with a meat tenderizer until about ¼ inch thick. This ensures even cooking and tenderness, resulting in six cutlets.
- Preheat the oven: Set your oven to 425°F (220°C) and line a baking sheet with parchment paper for easy cleanup and to prevent sticking.
- Prepare coating bowls: Arrange three shallow bowls: one with whole wheat flour, one with whisked eggs, and one with a mixture of whole wheat bread crumbs, Parmesan cheese, black pepper, dried basil, and dried parsley.
- Bread the chicken: Working assembly-line style, dredge each chicken cutlet in flour, then dip into the egg mixture, and finally coat thoroughly in the breadcrumb mixture, pressing gently to adhere.
- Bake the cutlets: Place the breaded cutlets on the lined baking sheet. Bake in the preheated oven for 15 minutes, then flip and bake for another 15 minutes until golden and cooked through.
- Add sauce and cheese: After 30 minutes baking, remove the sheet, top each cutlet generously with about ¼ cup marinara sauce and ¼ cup shredded mozzarella cheese.
- Broil the cheese: Return the baking sheet to the oven set on broil. Broil for about 2 minutes until the cheese is melted and bubbly, watching closely to prevent burning.
- Serve: Serve the healthy baked chicken Parmesan over your choice of pasta, zucchini noodles, or a fresh salad for a complete meal.
Notes
- Use chicken breast or chicken tenders; chicken thighs are not recommended as they may be too greasy for this recipe.
- Whole wheat flour and bread crumbs add extra nutrition, but all-purpose or regular bread crumbs can be substituted.
- Ensure chicken is pounded thin to prevent toughness and ensure thorough cooking.
- Watch the chicken carefully when broiling cheese to prevent burning.
- For gluten-free, try gluten-free flour and bread crumbs though this has not been tested.
- Best to serve fresh because refrigeration may make the crust soggy.
- Reheat gently in a toaster oven to help retain crispiness.
- Swapping with fresh mozzarella slices can improve melting and texture.
- Prep Time: 20 minutes
- Cook Time: 35 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Italian
Keywords: Healthy Chicken Parmesan, Baked Chicken Parmesan, Light Chicken Parmesan, Whole Wheat Chicken Parmesan, Italian Chicken Dinner, Healthy Dinner Recipe
