High Protein Chicken Parmigiana

Elevate your dinner game with this High Protein Chicken Parmigiana, a wholesome twist on the classic Italian comfort food. Perfectly seasoned chicken breasts are coated in a crispy almond flour and parmesan crust, then pan-seared to golden perfection before being baked in a rich, flavorful tomato sauce. Topped with gooey mozzarella cheese and fresh basil, this dish is a protein-packed, low-carb delight ideal for anyone looking to indulge without compromising their nutrition goals. Ready in under an hour, this healthier chicken parmigiana is not only simple to prepare but also gluten-free, making it a versatile choice for family dinners or meal prep. Serve it with a crisp green salad or roasted vegetables for a well-rounded, satisfying meal.

Nutriscore Rating: 69/100

Prep Time:20 mins

Cook Time:35 mins

Total Time:55 mins

Servings: 4

Ingredients

• 4 pieces chicken breasts
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons olive oil
• 2 units egg whites
• 1 cup almond flour
• 0.5 cup parmesan cheese, finely grated
• 2 teaspoons Italian seasoning
• 1 teaspoon garlic powder
• 2 cups tomato sauce
• 0.25 cup fresh basil, chopped
• 1 cup mozzarella cheese, shredded

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Pound each chicken breast to an even thickness of about 1/2 inch. This ensures even cooking.

Step 3

Season both sides of the chicken breasts with salt and black pepper.

Step 4

In a wide shallow bowl, whisk together the egg whites.

Step 5

In another bowl, combine almond flour, grated parmesan cheese, Italian seasoning, and garlic powder.

Step 6

Dip each chicken breast into the egg whites, allowing any excess to drip off.

Step 7

Press the chicken into the almond flour mixture, coating both sides thoroughly and evenly.

Step 8

Heat olive oil in a large oven-safe skillet over medium heat.

Step 9

Add the chicken breasts to the skillet; cook for 2-3 minutes per side, until they are golden brown. They don't need to be cooked through at this stage as they will finish cooking in the oven.

Step 10

Remove the skillet from heat and pour the tomato sauce over the chicken breasts.

Step 11

Sprinkle fresh basil over the sauce.

Step 12

Top each chicken breast with an equal amount of shredded mozzarella cheese.

Step 13

Transfer the skillet to the preheated oven and bake for 25-30 minutes, or until the chicken is cooked through and registers an internal temperature of 165°F (75°C). The cheese should be melted and bubbly.

Step 14

Let the chicken rest for 5 minutes before serving to allow flavors to meld together.

Step 15

Garnish with additional fresh basil if desired and serve hot.

Nutrition Facts

Serving size	(1688.3g)

Amount per serving	% Daily Value*
Calories	3000.6

Total Fat 166.3g	0%
Saturated Fat 51.1g	0%
Polyunsaturated Fat 2.7g
Cholesterol 755.2mg	0%
Sodium 6116.7mg	0%
Total Carbohydrate 49.6g	0%
Dietary Fiber 16.7g	0%
Total Sugars 16.0g
Protein 316.5g	0%

Vitamin D 0IU	0%
Calcium 2655.9mg	0%
Iron 14.2mg	0%
Potassium 465.4mg	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: 50.5%

Protein: 42.8%

Carbs: 6.7%