Low Fat Chicken Parmesan Sub

Satisfy your comfort food cravings without derailing your diet with this flavorful Low Fat Chicken Parmesan Sub! This lightened-up version of a classic features tender, oven-baked chicken breasts coated in a crispy whole wheat panko and Parmesan crust, topped with marinara sauce and melted low-fat mozzarella cheese. Sandwiched inside hearty whole wheat sub rolls, every bite delivers a balanced blend of cheesy, herby, and crispy goodness—all with minimal added fat. Thanks to the use of non-fat Greek yogurt in the breading and baking instead of frying, this recipe is a healthier twist on a beloved Italian-American favorite. Perfect for a quick yet wholesome dinner, this delicious sub is ready in under 45 minutes and will leave you feeling full and guilt-free! Keywords: low fat chicken parmesan, healthy sub sandwich, baked chicken recipe, quick dinner idea, whole wheat recipes.

Nutriscore Rating: 71/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 2

Ingredients

• 2 pieces boneless, skinless chicken breasts
• 1 large egg white
• 0.25 cup non-fat plain Greek yogurt
• 0.75 cup whole wheat panko breadcrumbs
• 0.25 cup grated Parmesan cheese
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 0.5 teaspoon garlic powder
• 0.5 teaspoon salt
• 0.25 teaspoon ground black pepper
• 1 cup marinara sauce
• 0.5 cup low-fat mozzarella cheese
• 2 pieces whole wheat sub rolls
• 1 as needed cooking spray

Directions

Step 1

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly coat with cooking spray.

Step 2

Place the chicken breasts between two sheets of plastic wrap and pound them to an even thickness, about 1/2 inch thick.

Step 3

In a shallow bowl, whisk together the egg white and Greek yogurt until well combined.

Step 4

In a separate shallow dish, mix the whole wheat panko breadcrumbs, Parmesan cheese, dried oregano, dried basil, garlic powder, salt, and black pepper.

Step 5

Dip each chicken breast first into the egg white mixture, ensuring it is well coated, then press into the breadcrumb mixture to adhere the coating.

Step 6

Place the breaded chicken breasts on the prepared baking sheet and lightly spray the tops with cooking spray.

Step 7

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

Step 8

While the chicken is baking, slice the whole wheat sub rolls and lightly toast them if desired.

Step 9

Once the chicken is done, remove it from the oven and spoon 1/2 cup of marinara sauce over each breast. Sprinkle equal amounts of mozzarella cheese over the sauce.

Step 10

Return the baking sheet to the oven and bake for an additional 5 minutes, or until the cheese is melted and bubbly.

Step 11

Assemble the subs by placing one chicken breast with sauce and cheese onto each of the toasted rolls.

Step 12

Serve warm, and enjoy your low-fat Chicken Parmesan Sub!

Nutrition Facts

Serving size	(1034.8g)

Amount per serving	% Daily Value*
Calories	1718.7

Total Fat 40.5g	0%
Saturated Fat 15.1g	0%
Polyunsaturated Fat 0g
Cholesterol 351.2mg	0%
Sodium 3875.2mg	0%
Total Carbohydrate 159.4g	0%
Dietary Fiber 19.9g	0%
Total Sugars 20.0g
Protein 173.6g	0%

Vitamin D 3.5IU	0%
Calcium 841.5mg	0%
Iron 12.7mg	0%
Potassium 1367.5mg	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: 21.5%

Protein: 40.9%

Carbs: 37.6%