BODYBUIDING Chicken Parmesan Recipe (Quick)

Bodybuilding Chicken Parmesan Recipe
Written by Derek Howes

Like chicken parmesan? Want a healthier option? This Bodybuilding Chicken Parmesan recipe is quick, healthy, delicious, and PACKED with protein!

Here is the recipe:

  • 1 1/2 Pounds (24 Ounces) Chicken Breast
  • 2 Extra Large Egg Whites
  • 1 Tablespoon Olive Oil
  • 2/3 Cup (60g) Whole Wheat Bread Crumbs
  • 8 Tablespoons (40g) Grated Parmesan Cheese
  • 1/2 Cup (123g) Pasta Sauce
  • 3/4 Cup (84g) Reduced Fat Mozzarella Cheese

Calories in the WHOLE recipe:

  • Calories: 1515
  • Fat: 43g
  • Saturated Fat: 14g
  • Sodium: 2010mg
  • Carbs: 55g
  • Fiber: 6g
  • Sugar: 10g
  • Protein: 227g

Calories in each serving (if you make 6):

  • Calories: 252
  • Fat: 7.1g
  • Saturated Fat: 2.3g
  • Sodium: 335mg
  • Carbs: 9.1g
  • Fiber: 1g
  • Sugar: 1.6g
  • Protein: 37.8g

Take out your Chicken Breast, trim the fat off of them, and then cut them in half (so that they are thin). In one smaller bowl add in your Egg Whites and Olive Oil. Mix those together. In another large bowl add in your Bread Crumbs and Parmesan Cheese. Mix those together. Take out a baking sheet, coat it with some non-stick cooking spray, and then put your Chicken Breast onto your baking sheet. Lightly brush your wet mix onto both sides of your Chicken Breast slices and then dunk them into your dry mix. Coat the top of your Chicken Breast with some non-stick cooking spray and then put them into the oven on 450°F/232°C for 20:00. After 20:00 take them out, flip them over, and then evenly distribute your Pasta Sauce + Mozzarella Cheese over the top of them. Put them back into the oven on 450°F/232°C for another 5:00-10:00 (or until your cheese is melted). Mouthgasm!

Tips: 

  • Double or triple this recipe so that it lasts you the whole week!
  • Add some Sriracha into your pasta sauce to spice things up a bit!

About the author

Derek Howes

Derek Howes is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as The Protein Chef on his blog and YouTube channel shows his viewers every week that food doesn’t need to be boring or repetitive, it’s all about balance, moderation, and having the knowledge to change things up. His recipes which have been featured in the news, magazines, and on TV are cheap, quick, AND delicious! His motto in life is “everything in moderation” and is without question the most important habit he follows.

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