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Healthy Baked Chicken Parmesan

Print Recipe
Total Time 30 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 4 boneless, skinless chicken breasts (about 1.5–2 lbs), pounded to 1/2-inch thickness or use cutlets
  • 1 cup whole-wheat panko breadcrumbs or regular panko
  • 1/4 cup finely grated Parmesan the real deal, not the green can
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon Italian seasoning or a mix of dried basil, oregano, thyme
  • 1/2 teaspoon smoked paprika optional, for color and depth
  • 1/2 teaspoon kosher salt plus more to taste
  • 1/4 teaspoon black pepper
  • 2 large eggs (or 3 tablespoons plain Greek yogurt + 1 tablespoon water as a swap)
  • 1 tablespoon olive oil for the breadcrumb mix
  • 1 cup marinara sauce low-sugar, high-quality
  • 1 cup part-skim mozzarella , shredded
  • 2 tablespoons fresh basil , chopped optional garnish
  • Cooking spray or a touch of oil for the baking rack

Method
 

  1. Heat things up. Preheat oven to 425°F (220°C). Line a baking sheet with foil and set a wire rack on top. Lightly spray or oil the rack—this is your crispiness insurance policy.
  2. Pound the chicken. Place chicken between two sheets of parchment or plastic and pound to an even 1/2-inch thickness. Even thickness = even cooking = no dry edges.
  3. Set up your dredge. In a shallow bowl, whisk eggs (or Greek yogurt + water). In another bowl, mix panko, Parmesan, garlic powder, onion powder, Italian seasoning, smoked paprika, salt, pepper, and olive oil until the crumbs look lightly moistened.
  4. Coat like a pro. Dip each piece in the egg, let excess drip, then press firmly into the breadcrumb mix to coat both sides. Place on the prepared rack.
  5. Bake to golden. Bake for 12–15 minutes until the chicken hits 160°F internally and the coating is golden. It will finish cooking under the cheese—trust the process.
  6. Sauce and cheese. Spoon about 2–3 tablespoons marinara over each cutlet (don't drown it). Top with a modest handful of mozzarella.
  7. Finish under heat. Return to the oven for 3–5 minutes until the cheese is melted and bubbly, or broil for 1–2 minutes for toasty spots. Remove when chicken reaches 165°F .
  8. Garnish and serve. Sprinkle with fresh basil and extra Parmesan if you're feeling fancy. Serve hot with a crisp salad or whole-grain pasta.