Bodybuilding Chicken Parmesan

6 Pieces252 cals

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

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!
Bodybuilding Chicken Parmesan Recipe

Bodybuilding Chicken Parmesan

Like chicken parmesan? Want a healthier option? This Bodybuilding Chicken Parmesan recipe is quick, healthy, delicious, and PACKED with protein!
5 from 3 votes
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Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Course: Main Course
Cuisine: American
Keyword: chicken parmesan, healthy chicken parmesan, quick chicken parmesan
Servings: 6 Pieces
Calories: 252kcal
Cost: $4
Course: Main Course
Cuisine: American
Keyword: chicken parmesan, healthy chicken parmesan, quick chicken parmesan
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Servings: 6 Pieces
Calories: 252kcal
Cost: $4

Ingredients

  • 1 ½ Pounds Chicken Breast24 Ounces
  • 2 Extra Large Egg Whites
  • 1 Tablespoon Olive Oil
  • Cup Bread Crumbs60g Whole Wheat
  • 8 Tablespoons Parmesan Cheese40g Grated
  • ½ Cup Pasta Sauce123g
  • ¾ Cup Mozzarella Cheese84g Reduced Fat

Instructions

  • Take out your Chicken Breast, trim the fat off of them, and 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 put your Chicken Breast onto your baking sheet
  • Lightly brush your wet mix onto both sides of your Chicken Breast slices
  • Dunk them into your dry mix
  • Coat the top of your Chicken Breast with some non-stick cooking spray
  • Put them into the oven on 450F/232C for 20 minutes
  • Take them out, flip them over, and evenly distribute your Pasta Sauce + Mozzarella Cheese over the top of them
  • Put them back into the oven on 450F/232C for another 5-10 minutes (or until your cheese is melted)

Video

Notes

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

Nutrition

Calories: 252kcal | Carbohydrates: 9.1g | Protein: 37.8g | Fat: 7.1g | Sodium: 335mg | Fiber: 1g | Sugar: 1.6g

Ingredients

  • 1 ½ Pounds Chicken Breast 24 Ounces
  • 2 Extra Large Egg Whites
  • 1 Tablespoon Olive Oil
  • Cup Bread Crumbs 60g Whole Wheat
  • 8 Tablespoons Parmesan Cheese 40g Grated
  • ½ Cup Pasta Sauce 123g
  • ¾ Cup Mozzarella Cheese 84g Reduced Fat

Instructions

  • Take out your Chicken Breast, trim the fat off of them, and 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 put your Chicken Breast onto your baking sheet
  • Lightly brush your wet mix onto both sides of your Chicken Breast slices
  • Dunk them into your dry mix
  • Coat the top of your Chicken Breast with some non-stick cooking spray
  • Put them into the oven on 450F/232C for 20 minutes
  • Take them out, flip them over, and evenly distribute your Pasta Sauce + Mozzarella Cheese over the top of them
  • Put them back into the oven on 450F/232C for another 5-10 minutes (or until your cheese is melted)

Video

Notes

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

Nutrition

Calories: 252kcal | Carbohydrates: 9.1g | Protein: 37.8g | Fat: 7.1g | Sodium: 335mg | Fiber: 1g | Sugar: 1.6g

11 Comments

  1. Tom on March 8, 2015 at 12:00 am

    looking forward to baking this. Easy and cheap, low calorie and high protein. Perfect. Thanks for this!

  2. Molly on March 10, 2015 at 12:00 am

    Making this tomorrow! Looks delish!!

  3. Jimmy on April 16, 2015 at 12:00 am

    Made this a few weeks ago and turned out great. Making it again for next week and I’m going to use BBQ sauce instead of pasta sauce for a BBQ chicken pizza thingamagig.

  4. Chris on May 5, 2015 at 12:00 am

    Would be good to pair with some Spaghetti Squash & sauce for a lower carb meal. Actual pasta for post-workout carb backload! 😉

  5. Matt on March 8, 2016 at 12:00 am

    One of my favorite meals so far! Thanks.

  6. David Armstrong on June 6, 2019 at 12:00 am

    Tips to make the chicken not get soggy as leftovers

  7. Brandon on July 31, 2020 at 8:15 pm

    5 stars
    Usually when I’ve attempted to bake chicken it has not turned out very well, but followed this recipe to a T and probably the best baked chicken I’ve made! Thanks. Paired with zoodles for a serving of vegetables

    • Derek Howes on August 6, 2020 at 9:26 am

      Thanks Brandon! Glad you liked it my friend!

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