Healthy Quinoa Chicken Parmesan

10 Pieces226 cals

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!

Tip:

  • 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!
Quinoa Chicken Parmesan Recipe

Healthy Quinoa Chicken Parmesan

This delicious and HEALTHY Quinoa Chicken Parmesan recipe will not just satisfy your craving but you'll never want to eat Chicken Parmesan any other way!
5 from 1 vote
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Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Course: Main Course
Cuisine: American
Keyword: healthy, quinoa chicken, quinoa chicken parmesan, quinoa parmesan
Servings: 10 Pieces
Calories: 226kcal
Cost: $7.10
Course: Main Course
Cuisine: American
Keyword: healthy, quinoa chicken, quinoa chicken parmesan, quinoa parmesan
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 10 Pieces
Calories: 226kcal
Cost: $7.10

Ingredients

  • 1 ½ Pounds Chicken Breast24 Ounces
  • 1 Cup Quinoa184g
  • 2 Cups Water16 Ounces
  • 1 Medium Red Onion
  • 3 Cloves Garlic1 ½ Teaspoons Minced Garlic
  • 1 Tablespoon Olive Oil
  • 1 Can Diced Tomatoes411g/14.5 Ounces No Salt Added
  • 1 Can Tomato Sauce425g/15 Ounces
  • ¼ Teaspoon Crushed Red Pepper
  • ¼ Teaspoon Lemon Pepper
  • ½ Teaspoon Oregano
  • ½ Teaspoon Basil
  • ½ Teaspoon Parsley
  • 1 Cup Mozzarella Cheese112g Fat Free or Reduced Fat
  • Cup Bread Crumbs30g Whole Wheat
  • ½ Cup Parmesan & Romano Cheese50g Grated

Instructions

  • Add your Quinoa and Water into stovetop pan
  • Bring the Quinoa to a boil
  • Turn your burn to Low heat
  • Let it simmer until all of your Water is absorbed
  • Remove it from the heat
  • Chop up your Red Onion and Garlic
  • Take out another stovetop pan, turn your burner on Medium heat, and add in your Olive Oil
  • Let the Olive Oil heat up
  • Add in your Red Onion and Garlic
  • Once those start to brown, turn your burn on Low-Medium heat
  • Add in your Diced Tomatoes, Tomato Sauce, Crushed Red Pepper, Lemon Pepper, Oregano, Basil, Parsley, Quinoa, and Chicken
  • Let that simmer for 5 minutes
  • Take out a baking dish and coat it with non-stick cooking spray
  • Add in half of your mix
  • Top that with ½ your Bread Crumbs, Mozzarella, and Parmesan
  • Add in the rest of your mix
  • Top again with the same ingredients and anything else you want
  • Cover with foil and cook on 375F/190F for 15 minutes
  • Remove foil and cook for another 15 minutes

Video

Notes

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

Nutrition

Calories: 226kcal | Carbohydrates: 21.3g | Protein: 27.9g | Fat: 3.2g | Saturated Fat: 1.1g | Sodium: 490.6mg | Fiber: 2.7g | Sugar: 2.6g

Ingredients

  • 1 ½ Pounds Chicken Breast 24 Ounces
  • 1 Cup Quinoa 184g
  • 2 Cups Water 16 Ounces
  • 1 Medium Red Onion
  • 3 Cloves Garlic 1 ½ Teaspoons Minced Garlic
  • 1 Tablespoon Olive Oil
  • 1 Can Diced Tomatoes 411g/14.5 Ounces No Salt Added
  • 1 Can Tomato Sauce 425g/15 Ounces
  • ¼ Teaspoon Crushed Red Pepper
  • ¼ Teaspoon Lemon Pepper
  • ½ Teaspoon Oregano
  • ½ Teaspoon Basil
  • ½ Teaspoon Parsley
  • 1 Cup Mozzarella Cheese 112g Fat Free or Reduced Fat
  • Cup Bread Crumbs 30g Whole Wheat
  • ½ Cup Parmesan & Romano Cheese 50g Grated

Instructions

  • Add your Quinoa and Water into stovetop pan
  • Bring the Quinoa to a boil
  • Turn your burn to Low heat
  • Let it simmer until all of your Water is absorbed
  • Remove it from the heat
  • Chop up your Red Onion and Garlic
  • Take out another stovetop pan, turn your burner on Medium heat, and add in your Olive Oil
  • Let the Olive Oil heat up
  • Add in your Red Onion and Garlic
  • Once those start to brown, turn your burn on Low-Medium heat
  • Add in your Diced Tomatoes, Tomato Sauce, Crushed Red Pepper, Lemon Pepper, Oregano, Basil, Parsley, Quinoa, and Chicken
  • Let that simmer for 5 minutes
  • Take out a baking dish and coat it with non-stick cooking spray
  • Add in half of your mix
  • Top that with ½ your Bread Crumbs, Mozzarella, and Parmesan
  • Add in the rest of your mix
  • Top again with the same ingredients and anything else you want
  • Cover with foil and cook on 375F/190F for 15 minutes
  • Remove foil and cook for another 15 minutes

Video

Notes

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

Nutrition

Calories: 226kcal | Carbohydrates: 21.3g | Protein: 27.9g | Fat: 3.2g | Saturated Fat: 1.1g | Sodium: 490.6mg | Fiber: 2.7g | Sugar: 2.6g

36 Comments

  1. Michael on April 30, 2013 at 12:00 am

    Ooo can’t wait to try this. Doesn’t look too expensive either

    • Derek Howes on May 1, 2013 at 12:00 am

      Thanks for the comment Michael! It’s definitely not too expensive ($5-6 maybe?). Let me know how you like it!

      • Michael on May 8, 2013 at 12:00 am

        Yea, it’s great. I wanted to eat the whole pan. I added extra garlic and crushed red pepper (personal preference). Thanks again Derek.



      • Derek Howes on May 8, 2013 at 12:00 am

        Love that. Good to hear. You’re welcome! Thanks for all the comments



  2. Laura on May 27, 2013 at 12:00 am

    This was wonderful. We made our second batch today. My husband and I are really enjoying your site.

  3. Jes on June 4, 2013 at 12:00 am

    To you use already cooked chicken or raw? Thanks

  4. Aikko on June 23, 2013 at 12:00 am

    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!

  5. Liz on August 13, 2013 at 12:00 am

    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. 🙂

  6. smed on August 15, 2013 at 12:00 am

    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.

    • Derek Howes on August 17, 2013 at 12:00 am

      Thank you! I hope you like it. Really appreciate it. Let me know if you have any questions 🙂

  7. st on September 15, 2013 at 12:00 am

    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.

    • Derek Howes on September 15, 2013 at 12:00 am

      Hi! The cheese is also a fairly big factor as well. Thank you! I appreciate that 🙂

  8. Alex on December 20, 2013 at 12:00 am

    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!

    • Derek Howes on December 24, 2013 at 12:00 am

      Love it! Cheers my friend. Thanks for the comment

  9. Brenna on December 31, 2013 at 12:00 am

    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!

    • Derek Howes on January 2, 2014 at 12:00 am

      Love that Brenna! Keep it up. Thanks for the awesome comment

  10. Duayne on February 27, 2014 at 12:00 am

    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!

  11. Jennifer on March 12, 2014 at 12:00 am

    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!

    • Derek Howes on March 13, 2014 at 12:00 am

      I hope you like it Jennifer! 🙂

  12. Kandle on July 3, 2014 at 12:00 am

    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 ;).

  13. Reece on September 3, 2014 at 12:00 am

    I ate this for dinner every night last week and didn’t get sick of it. Best recipe i’ve found in a while. Keep it up man!

  14. Debee on April 29, 2015 at 12:00 am

    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

  15. cindyspeer on May 21, 2015 at 12:00 am

    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 youtube.com. 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

    • Derek Howes on May 22, 2015 at 12:00 am

      Cindy! Thank you so much for the kind words. Keep up the drive and most of all the positive mindset! Let me know if you ever have any questions 🙂

  16. Bryan on August 25, 2015 at 12:00 am

    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.

  17. Jennifer on November 3, 2015 at 12:00 am

    Gonna make this tomorrow for dinner! I can’t wait, it looks delicious! 🙂

  18. David Aubin on February 7, 2017 at 12:00 am

    Made this last night and all I have to say is Amazing!!!!!!!

  19. Jordan on May 8, 2019 at 12:00 am

    I think this is your best chicken Parmesan recipe man! Making for a second time this week! You’re the man!

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