Sometimes, the craving for a rich, cheesy dinner sneaks up on you, demanding something familiar yet not too heavy. This low calorie chicken parmesan steps in just right—baked, crispy, with a sprinkle of mozzarella and fresh basil that makes the kitchen smell like Sunday afternoon. It’s the kind of dish that warms you up without the guilt hanging over your head.
I remember the first time I tried this recipe—it was one of those evenings when I was juggling a few things, and honestly, I almost forgot the chicken in the oven. Somewhere between answering a text and chopping basil, I caught a whiff of that tangy marinara and melted cheese, pulling me back just in time. The edges were perfectly crisp, the cheese bubbling softly, and that subtle crunch from the whole wheat coating gave it that little something extra. It wasn’t fancy, but it felt like a small victory over the usual takeout. Plus, it’s quick enough to make on a weeknight when you don’t want to spend forever in the kitchen.
Why You’ll Love It:
- It’s a lighter take on a classic favorite, so you get all the comforting flavors without the extra calories weighing you down.
- The baking method keeps things simple and hands-off, but the whole wheat breadcrumbs add a nice crunch that feels indulgent.
- The cheese topping is modest, meaning you still get that melty goodness, but it’s not an all-out cheese fest—sometimes less is more.
- It’s simple — and that’s kind of the point. No complicated steps or hard-to-find ingredients.
Don’t worry if you’re not super precise with the coating or timing; it’s forgiving enough that a little variation won’t ruin the dish. And if you’re like me, sometimes having a recipe that doesn’t require babysitting every moment is a relief.
PrintLow Calorie Chicken Parmesan
A lighter take on the classic chicken parmesan, this low calorie version uses baked chicken breasts coated with whole wheat breadcrumbs and topped with marinara sauce and a modest amount of mozzarella and Parmesan cheese. Perfect for a healthy, satisfying meal.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: 4
Ingredients
4 boneless, skinless chicken breasts (about 4 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 added sugar)
4 ounces part-skim mozzarella cheese, shredded
2 tablespoons fresh basil leaves, chopped
Cooking spray
Instructions
Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly coat with cooking spray.
In a shallow bowl, combine 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.
Dip each chicken breast into the egg mixture, allowing excess to drip off, then coat thoroughly with the breadcrumb mixture. Press the breadcrumbs onto the chicken to adhere well.
Place the coated chicken breasts on the prepared baking sheet. Lightly spray the tops with cooking spray to help them crisp.
Bake the chicken breasts in the preheated oven for 15 minutes.
Remove the baking sheet from the oven. Spoon 1/4 cup marinara sauce evenly over each chicken breast.
Sprinkle 1 ounce of shredded mozzarella cheese on top of each sauced chicken breast.
Return the baking sheet to the oven and bake for an additional 10 minutes, or until the chicken is cooked through (internal temperature reaches 165°F / 74°C) and the cheese is melted and bubbly.
Remove from the oven and sprinkle chopped fresh basil over the chicken parmesan.
Serve immediately.
Kitchen Notes: I usually use a rimmed baking sheet lined with parchment and just a quick spritz of cooking spray to help the crust crisp up without sticking. Serving this with a side of steamed greens or a light salad brightens the plate and keeps the meal feeling fresh. If you want to mix things up, I’ve tried swapping the Italian seasoning for a pinch of smoked paprika or adding a dash of red pepper flakes for a little kick, but it’s fine as is too. Sometimes I toss in a handful of chopped spinach under the cheese for some extra greens, though I haven’t tested it enough to say if it works every time.
FAQ:
Can I make this ahead of time? You can prep the chicken with the coating and keep it in the fridge for a few hours before baking, but it’s best served right out of the oven for that perfect crisp.
What if I don’t have whole wheat breadcrumbs? Regular breadcrumbs work fine, but whole wheat adds a nuttier flavor and a bit more texture.
How do I keep the chicken moist? Baking at 400°F and not overcooking is key—checking the internal temperature helps.
Ready to try a comforting dinner that feels both satisfying and a little bit special? Hit save and get ready to make this low calorie chicken parmesan your new weeknight favorite.