When the evening settles in and you want something warm but not weighed down, this low calorie chicken parmesan fits the bill. It’s the kind of dish that feels like a treat without tipping the scales, striking a balance between indulgence and mindful eating.
Last week, I tried this recipe after a long day, juggling a few tasks and a distracted mind. I remember pounding the chicken unevenly somewhere between rushing and savoring the moment — it was a bit lumpy, but that just made it more real. The kitchen filled with the scent of garlic and Italian herbs, mingling with the brightness of the marinara sauce bubbling in the oven. Waiting for the cheese to melt felt like a small test of patience, and when the timer finally rang, I pulled out golden-crusted chicken topped with gooey mozzarella. The first bite was crisp, flavorful, and surprisingly light. It’s exactly the kind of meal that comforts you without that heavy, sluggish feeling afterward. Plus, the leftovers kept well, which helped on a busier night when cooking felt like too much.
- Lightly crispy coating with whole wheat breadcrumbs adds texture without extra calories.
- The recipe trades the traditional frying method for baking, which cuts fat but still delivers satisfying crunch.
- Part-skim mozzarella keeps the cheesy goodness without overwhelming richness.
- Simple enough for a weeknight, yet flavorful enough to make you pause and enjoy.
- It’s not super fancy, but that’s kind of the point—comfort food that’s doable.
If you’re worried about the chicken drying out, don’t fret too much. Keeping an eye on the bake time and letting it rest after cooking makes a noticeable difference. You can also swap marinara for a spicier sauce if you like a little kick.
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Low Calorie Chicken Parmesan
- Total Time: 40 minutes
- Yield: 4 1x
Description
A healthier take on classic chicken parmesan, featuring baked chicken breasts coated in whole wheat breadcrumbs, topped with marinara sauce and melted part-skim mozzarella cheese. This low calorie version is flavorful and satisfying without the extra fat and calories.
Ingredients
4 boneless skinless chicken breasts (about 6 ounces each)
1/2 cup whole wheat breadcrumbs
1/4 cup grated Parmesan cheese
1 teaspoon dried Italian seasoning
1/2 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon black pepper
1 large egg
2 tablespoons water
1 cup marinara sauce (no sugar added)
4 ounces part-skim mozzarella cheese, shredded
1 tablespoon olive oil
Fresh basil leaves for garnish (optional)
Instructions
Preheat the oven to 400°F (200°C). Lightly grease a baking sheet with olive oil or line it with parchment paper.
In a shallow bowl, combine the whole wheat breadcrumbs, grated Parmesan cheese, dried Italian seasoning, garlic powder, salt, and black pepper.
In another shallow bowl, whisk together the egg and water until well combined.
Pound each chicken breast to an even thickness of about 1/2 inch using a meat mallet or rolling pin between two sheets of plastic wrap.
Dip each chicken breast first into the egg mixture, allowing excess to drip off, then coat evenly with the breadcrumb mixture. Press the breadcrumbs onto the chicken to adhere well.
Place the coated chicken breasts on the prepared baking sheet. Drizzle the olive oil evenly over the chicken breasts to help them crisp up.
Bake the chicken in the preheated oven for 15 minutes.
Remove the baking sheet from the oven and spoon 1/4 cup marinara sauce over each chicken breast.
Sprinkle 1 ounce shredded part-skim mozzarella cheese evenly on top of the sauce on each breast.
Return the baking sheet to the oven and bake for an additional 8-10 minutes, or until the chicken is cooked through (internal temperature of 165°F or 74°C) and the cheese is melted and bubbly.
Remove from oven and let rest for 5 minutes before serving.
Garnish with fresh basil leaves if desired and serve warm.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
For this recipe, a rimmed baking sheet works perfectly—no fuss with fancy pans needed. I usually just line mine with parchment paper to keep cleanup easy. Serving it alongside a crisp green salad or some roasted veggies adds a fresh contrast that balances the meal. Sometimes, I toss in a handful of sliced mushrooms under the cheese for an earthy twist, but that’s more of a personal thing—haven’t tested every variation yet. If you want to switch up the breadcrumbs, panko might make it extra crunchy, but I prefer whole wheat for the nuttier flavor and texture.
FAQ
Can I use chicken thighs instead of breasts? You can, though thighs might take a bit longer to cook and will be juicier but less lean.
What if I don’t have whole wheat breadcrumbs? Regular breadcrumbs work fine, but whole wheat adds a nice texture and extra fiber.
Can I prepare this ahead of time? You can bread the chicken in advance and refrigerate briefly, but bake fresh for best crispiness.
Is it okay to freeze leftovers? The texture can suffer, so it’s best to enjoy within a few days refrigerated.
Give this low calorie chicken parmesan a try when you crave that classic flavor with a lighter touch. It’s simple, comforting, and just right for those nights when you want a little indulgence without overdoing it.