Chicken Recipes Healthy Recipes Meals

Healthy Quinoa CHICKEN Parmesan Recipe (Low Fat)

Quinoa Chicken Parmesan Recipe
Written by Derek Howes

Without a doubt my favorite chicken Parmesan recipe ever! This healthy quinoa chicken Parmesan recipe will not only satisfy your chicken Parmesan craving but you’ll never want to eat chicken Parmesan any other way!

Here is the recipe:

  • 1 Cup (184g) Quinoa
  • 2 Cups (16oz) Water
  • 1 Medium Red Onion (Chopped)
  • 3 Cloves Garlic (Chopped) or 1 1/2 Teaspoons Minced Garlic
  • 1 Tablespoon Olive Oil
  • 14.5oz Can (411g) No Salt Added Diced Tomatoes
  • 15oz Can (425g) Tomato Sauce
  • 1/4 Teaspoon Crushed Red Pepper
  • 1/4 Teaspoon Lemon & Pepper
  • 1/2 Teaspoon Oregano
  • 1/2 Teaspoon Basil
  • 1/2 Teaspoon Parsley
  • 1 1/2 Pounds (24oz) Chicken Breast (Chopped)
  • 1 Cup (112g) Fat Free or Reduced Fat Mozzarella
  • 1/3 Cup (30g) Whole Wheat Bread Crumbs (Optional)
  • 1/2 Cup (50g) Parmesan & Romano Grated Cheese

Calories in the WHOLE recipe:

  • Calories: 2256
  • Fat: 32g
  • Saturated Fat: 11g
  • Sodium: 4906mg
  • Carbs: 213g
  • Fiber: 27g
  • Sugar: 26g
  • Protein: 279g

Add your quinoa and water to a medium size stove top pan. Bring the quinoa to a boil and then put your heat on low. Let it simmer until all of the water is absorbed. Remove from heat. Chop your onion and garlic. Take out a medium size saucepan, put your burner on medium heat, and add in 1 tablespoon of olive oil. Let the olive oil heat up. Add in our chopped onion and garlic. Once the onion and garlic start to brown, turn your burn to a low-medium heat, add in the diced tomatoes, tomato sauce, crushed red pepper, lemon & pepper, oregano, basil, parsley, quinoa, and chicken. Let simmer for 5:00. Take out a baking dish (that holds at least 3 quarts), coat it with non-stick cooking spray, and add in half of your mix. Top first layer with 1/2 serving of bread crumbs (15g), 1/4 cup (28g) of mozzarella, a little bit of parsley, and 1/4 cup (25g) of Parmesan & Romano grated cheese. Add in the rest of your mix. Top again with 1/2 serving of bread crumbs (15g), 1/4 cup (28g) of mozzarella, a little bit of parsley, and 1/4 cup (25g) of Parmesan & Romano grated cheese. Cover with tin foil and cook on 375 for 15:00. Remove tin foil and cook for another 15:00. Enjoy!


  • If you want to lower the sodium in this recipe, when buying your ingredients make sure to buy the “lower or no sodium” versions of each!

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.


  • Hi Derek,

    Stumbled across your website looking for alternative recipes to plain steamed chicken and brown rice, which I was getting sick of. Just made a batch of this chicken parma and WOW is all I can say, so many flavours super filling and healthy at the same time. Thankyou for this, I’ll be sure to try many of your other recipes!

  • Hi Derek,

    I found your site while looking for protein bar recipes. I enjoyed the one you posted very much. so I am looking forward to this chicken parm recipes as it is one of my favorite dishes. Thank you and I will be looking forward to trying many more so please keep them coming. 🙂

  • This is a great website! I am going to try this recipe, looks great. I love that you add videos and nutrition facts as well. I will be browsing this website more often. 🙂 Plus a healthy man that cooks is a big plus! lol.

  • hi derek

    i was wondering about the nutritional info. that is a lot of protein. the major contributors are the chicken and quinoa correct? there is only 1.5lbs of chicken, so where is all that protein coming from. loving your videos, and you are totally cute. thanks.

  • Hey Derek,
    the first batch was great!
    on the second batch i added 1/2 Teaspoon of salt and it is f’#king delicious!!

    best regards from germany!

  • Just made chicken Parma, it was so delicious, and I prepped pineapple chicken in the fridge to cook tomorrow! Thanks for get me excited about reaching my goals in 2014. My BBQ broke down and your vids saved my diet!

  • Hey Derek, these were on my week 1 meal plan. They came out great! This recipe is going in the keeper pile. I have made 4-5 of the recipes you have here, all but one came out really good. Thanks man!

    • That’s what I like to hear Duayne! Can’t wait to see your progress. Let me know what else you include – always fun reaching your goals while keeping your sanity!

  • Thanks Derek for this recipe! I have some quinoa nearing expiry date. This is timely. With so many positive comments and tips I must try this recipe. So high in protein too, wow!

  • Made this a few days ago! It was so delicious! Chicken chili is in the crockpot now. Yum yum keep the recipes coming. I couldn’t find any but I have a weakness for macadamia white chocolate cookies…. if you are looking for request ;).

  • Hi Derek,
    I’ve just found your site, and this recipe sounds wonderfully. I’ve recently had gastric bypass, and the Dr said no bread including bread crumbs. Any ideas of what I can replace them with that will give the same consistency? Your recipes look amazing, can’t wait to try them. Thank you

  • It’s going to be a year that I’ve had Bariartic surgery & it’s still tough trying to find healthy food recipes. My hubby Bobby can’t stand anymore of my plain chicken recipes. It was a great discovery finding your channel on I love all of your recipes, I do have to sub some of the ingredients to fit my Bariartic diet, but you inspire me to stay on my healthy track. Thank you for all your videos & recipes. #iluvtheproteinchef

  • Great recipe. It has quickly become a staple dinner in my house. Wife and kids love it. When I’m working and can’t make dinner, I will make the recipe up to the point of putting in the oven. So, then all the kids or wife have to do when they get home it put it in the oven.

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