Heart-Healthy Chicken Parmesan Sandwich

Elevate your lunch game with this **Heart-Healthy Chicken Parmesan Sandwich**, a lighter twist on the beloved Italian classic. This recipe combines crispy baked chicken, coated in seasoned whole wheat breadcrumbs and Parmesan, with zesty low-sodium marinara and gooey part-skim mozzarella—all tucked into a toasted whole wheat bun. By skipping the fryer and opting for wholesome ingredients, this satisfying sandwich is packed with flavor and perfect for a nutritious meal without sacrificing indulgence. Garnished with fresh basil, it’s a quick, 40-minute recipe ideal for busy weeknights or a healthy lunch option. Try this guilt-free comfort food today and savor every bite!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 2

Ingredients

• 2 pieces (approximately 6 ounces each) Skinless, boneless chicken breast
• 2 pieces Whole wheat buns
• 2 tablespoons Egg whites
• 0.5 cup Whole wheat breadcrumbs
• 2 tablespoons Parmesan cheese, grated
• 1 teaspoon Dried oregano
• 1 teaspoon Dried basil
• 0.5 teaspoon Garlic powder
• 0.25 teaspoon Pepper
• 0.5 cup Low-sodium marinara sauce
• 0.5 cup Part-skim mozzarella cheese, shredded
• 1 spray Olive oil spray
• 4 leaves Fresh basil leaves

Directions

Step 1

Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.

Step 2

Place the whole wheat breadcrumbs in a shallow bowl. Add the grated Parmesan cheese, dried oregano, dried basil, garlic powder, and pepper. Mix well to combine.

Step 3

In another shallow bowl, add the egg whites.

Step 4

Dip each piece of chicken breast first into the egg whites, then coat with the breadcrumb mixture, pressing gently to adhere.

Step 5

Place the coated chicken breasts on the prepared baking sheet. Lightly spray the tops with olive oil spray.

Step 6

Bake in the preheated oven for 20-25 minutes, or until the chicken is cooked through and the coating is golden brown.

Step 7

While the chicken is baking, split the whole wheat buns and lightly toast them in a toaster or oven until golden.

Step 8

Once the chicken is cooked, spoon a quarter cup of the marinara sauce over each piece, followed by a quarter cup of the shredded mozzarella cheese.

Step 9

Return to the oven for 3-5 minutes or until the cheese is melted and bubbly.

Step 10

Assemble the sandwiches by placing a piece of chicken on each toasted bun bottom. Top with fresh basil leaves and cover with the bun top.

Step 11

Serve immediately and enjoy your heart-healthy chicken parmesan sandwich.

Nutrition Facts

Serving size	(762.8g)

Amount per serving	% Daily Value*
Calories	1315.1

Total Fat 34.5g	0%
Saturated Fat 13.3g	0%
Polyunsaturated Fat 0.0g
Cholesterol 329.2mg	0%
Sodium 1657.7mg	0%
Total Carbohydrate 100.1g	0%
Dietary Fiber 16.5g	0%
Total Sugars 16.0g
Protein 147.1g	0%

Vitamin D 3.4IU	0%
Calcium 713.6mg	0%
Iron 11.1mg	0%
Potassium 1695.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 23.9%

Protein: 45.3%

Carbs: 30.8%