Bodybuilding Chicken Parmesan

6 Pieces252 cals

Like chicken parmesan? Want a healthier option? This Bodybuilding Chicken Parmesan recipe is quick, healthy, great for meal prep, delicious, and PACKED with protein! The best part? You only need a couple ingredients to make it!

The first thing you’ll want to do is take out 1 1/2 pounds of chicken breast, trim the fat off of them, and cut them in half horizontally. The goal is to turn your chicken breast into chicken cutlets (thin!). This means for every chicken breast you have, you’ll have two pieces.

Put your chicken off to the side and take out 2 bowls. You’ll want a small one for your wet mix and a bigger one for your dry mix.

Keep in mind if you want to double or triple the recipe you may need to use larger bowls. You can scale this bodybuilding chicken parmesan recipe below!

In the small bowl, add 2 extra large egg whites and 1 tablespoon of olive oil. Mix those together.

In the bigger bowl, add 2/3 cup of whole wheat bread crumbs and 8 tablespoons of grated parmesan cheese. Mix those together.

Once your wet and dry ingredients are ready to go, take out a baking pan or dish. Coat it with some non-stick cooking spray or line it with some parchment paper for easy clean up.

Before The Oven

Place your thinly sliced pieces of chicken onto your coated or lined baking pan or dish.

With a pastry brush, coat each piece with your wet (egg) mix. Make sure to coat both sides of your chicken.

Don’t have a pastry brush? Don’t worry! Dunk your chicken right into the mix.

After each piece is coated in your wet mix, flip it around a couple times in your dry mix until it’s fully breaded. If you have any dry mix leftover, evenly distribute it over the top of your chicken at the end.

Now before the oven, spray the top of your chicken with some non-stick cooking spray. Doing this will give your bodybuilding chicken parmesan a nice, crispy outer shell!

Put your chicken into the oven on 450F/232C for 20 minutes.

Bodybuilding Chicken Parmesan Topping

After 20 minutes, take them out and flip your pieces over.

Evenly distribute 1/2 cup total of pasta sauce and 3/4 cup total of some reduced fat mozzarella cheese over the tops of them. Use the back of a spoon to help spread your pasta sauce.

If you want to spice things up, add in a little hot sauce or Sriracha to your pasta sauce!

Put them back in the oven on 450F/232C for 5-10 minutes or until your cheese is melted.

Chicken Parmesan Tips

To keep them crispy and not soggy, reheat them in the oven (or toaster oven) on 350F/176C for 10-15 minutes.

Eat your bodybuilding chicken parmesan in a sandwich, over some pasta, rice, high protein quinoa, or even just vegetables if you’re watching your carbs!

Ready for dessert? Try The Best Protein Cheesecake EVER!

Bodybuilding Chicken Parmesan Recipe

Bodybuilding Chicken Parmesan

Like chicken parmesan? Want a healthier option? This Bodybuilding Chicken Parmesan recipe is quick, healthy, delicious, and PROTEIN PACKED!
4.75 from 4 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 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

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. 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!

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

    Tips to make the chicken not get soggy as leftovers

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

    One of my favorite meals so far! Thanks.

  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. 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.

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

    Making this tomorrow! Looks delish!!

  7. 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!

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