Low Fat Chicken Parmesan

Savor the classic comfort of Chicken Parmesan with a healthy twist in this Low Fat Chicken Parmesan recipe! Perfectly breaded boneless chicken breasts are coated in a golden, crunchy layer of panko breadcrumbs, Parmesan cheese, and Italian seasoning—all baked to perfection without the need for excess oil. Topped with a zesty low-sodium marinara sauce and gooey, melted part-skim mozzarella, this guilt-free dish is packed with flavor and ready in under 45 minutes. Serve it alongside whole-grain pasta or a crisp green salad for a balanced, low-fat meal that doesn’t compromise on taste. With simple ingredients and easy preparation, this lighter version of a classic Italian favorite is ideal for healthy weeknight dinners or meal prep.

Nutriscore Rating: 69/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 pieces boneless, skinless chicken breasts
• 2 large egg whites
• 0.75 cups panko breadcrumbs
• 0.25 cups grated Parmesan cheese
• 1 teaspoons dried Italian seasoning
• 0.5 teaspoons garlic powder
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper
• 1 cups low-sodium marinara sauce
• 0.5 cups part-skim mozzarella cheese, shredded
• 1 as needed olive oil spray
• 2 tablespoons fresh basil leaves (optional for garnish)

Directions

Step 1

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with olive oil spray.

Step 2

Place the chicken breasts on a cutting board. Using a meat mallet, pound them to an even thickness, about 1/2 inch thick. This ensures even cooking.

Step 3

In a shallow bowl, whisk the egg whites until frothy. In another shallow bowl, combine the panko breadcrumbs, Parmesan cheese, Italian seasoning, garlic powder, salt, and black pepper.

Step 4

Dip each chicken breast first into the egg whites, allowing any excess to drip off, and then coat it evenly in the breadcrumb mixture. Press gently to ensure the coating adheres.

Step 5

Arrange the breaded chicken breasts on the prepared baking sheet. Lightly spray the tops with olive oil spray to help create a golden crust.

Step 6

Bake the chicken in the preheated oven for 15-18 minutes, or until the internal temperature reaches 165°F (74°C) and the breadcrumbs are lightly golden.

Step 7

Remove the chicken from the oven and spoon about 2 tablespoons of marinara sauce onto each chicken breast. Sprinkle the shredded mozzarella evenly over the top.

Step 8

Return the chicken to the oven and bake for an additional 5-7 minutes, or until the cheese is melted and bubbly.

Step 9

Garnish with fresh basil leaves, if desired, before serving.

Step 10

Serve immediately with a side of whole-grain pasta, a fresh green salad, or steamed vegetables for a well-rounded, low-fat meal.

Nutrition Facts

Serving size	(772.2g)

Amount per serving	% Daily Value*
Calories	1139.8

Total Fat 34.0g	0%
Saturated Fat 14.1g	0%
Polyunsaturated Fat 0g
Cholesterol 345.8mg	0%
Sodium 2550.7mg	0%
Total Carbohydrate 58.1g	0%
Dietary Fiber 5.8g	0%
Total Sugars 16.6g
Protein 146.5g	0%

Vitamin D 3.5IU	0%
Calcium 727.4mg	0%
Iron 7.7mg	0%
Potassium 1828.4mg	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: 27.2%

Protein: 52.1%

Carbs: 20.7%