Healthy Quinoa CHICKEN Parmesan Recipe (Low Fat)

Quinoa Chicken Parmesan Recipe
Written by The Protein Chef

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!

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About the author

The Protein Chef

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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