Name: Bodybuilding Chicken Parmesan
Prep time: 5 min
Cook time: 30 min
Total time: 35 min
Ingredients: 1 ½ Pounds Chicken Breast (24 Ounces); 2 Extra Large Egg Whites; 1 Tablespoon Olive Oil; ⅔ Cup Bread Crumbs (60g Whole Wheat); 8 Tablespoons Parmesan Cheese (40g Grated); ½ Cup Pasta Sauce (123g); ¾ Cup Mozzarella Cheese (84g Reduced Fat)

Recipe

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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

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

5 from 3 votes

Print Pin Rate

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

What We Used

Ingredients

1 ½ Pounds Chicken Breast – 24 Ounces
2 Extra Large Egg Whites
1 Tablespoon Olive Oil
⅔ 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

11 Comments

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!
Reply
Molly on March 10, 2015 at 12:00 am
Making this tomorrow! Looks delish!!
Reply
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.
Reply
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! 😉
Reply
Matt on March 8, 2016 at 12:00 am
One of my favorite meals so far! Thanks.
Reply
David Armstrong on June 6, 2019 at 12:00 am
Tips to make the chicken not get soggy as leftovers
Reply
Brandon on July 31, 2020 at 8:15 pm

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
Reply
- Derek Howes on August 6, 2020 at 9:26 am
  Thanks Brandon! Glad you liked it my friend!
  Reply

Recipe

Bodybuilding Chicken Parmesan

Bodybuilding Chicken Parmesan