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🏠Home » Recipes » Italian Recipes

Healthy Chicken Parmesan—Oven Baked

Updated: Jan 21, 2024 · Published: Jun 21, 2023 by Dan Mikesell AKA DrDan · 18 Comments

Jump to Recipe
Time: 1 hour hr

This Healthy Chicken Parmesan is oven-baked in about an hour with chicken cutlets and pantry ingredients. Perfect for two or a crowd with better-than-restaurant results.

This fancy dish is only 400 calories and 13 grams of fat—a healthy baked recipe using common ingredients and is surprisingly easy to make at home with step-by-step photo instructions. You can do this.

🐓Ingredients

Chicken—breast cutlets
Eggs
Panko bread crumbs
Cheese—Parmesan and mozzarella
Pantry ingredients—AP flour, garlic powder, salt, black pepper
Simple marinara sauce—Tomato (crushed and paste), onion, garlic, dried basil, salt, black pepper, optional crushed red pepper.

Chicken Parmesan on a plate.
Blue ribbon divider used for visual effect
Jump To (scroll for more)
  • 🐓Ingredients
  • 👨‍🍳How to Make Healthy Chicken Parmesan—Step-by-Step
  • ✔️Tips to make it right every time
  • Easy Italian recipes you will love
  • How to serve
  • ⬇️How to make this a "for two" friendly recipe
  • ❄️Storage of Leftovers
  • ❓FAQs
  • 📖The Recipe Card with Step-by-Step Instructions

Featured comment from Karina:
"This was awesome. My teens are every last bit. Better than a restaurant and easy for someone like me, who isn’t great in the kitchen, to manage. Thanks so much!"

This healthy chicken parm recipe is one of my favorite recipes. It's a wonderful company or date night for two recipe—perfect for casual dining with conversation and wine. I have used it several times as the evening meal before a major holiday like Thanksgiving or Christmas.

👨‍🍳How to Make Healthy Chicken Parmesan—Step-by-Step

Ingredients for a simple marinara sauce.

1. Start by making a simple marinara sauce. You can use another sauce of your choice.

cooking onion in black skillet.

2. Chop one medium onion and cook over medium-high heat with 1 teaspoon of oil until clearing—about 3 minutes. Add 4 cloves of crushed or minced garlic and cook one more minute.

cooking sauce in skillet.

3. Add one large can of crushed tomatoes (28 oz), one small can of tomato paste (6 oz) plus 6 oz water, 1 teaspoon basil, 1 teaspoon salt, and ½ teaspoon of black pepper. ⅛ teaspoon crushed red pepper optional. Let simmer over low heat until needed.

Spraying PAM on a rack on a foil covered tray.

4. Preheat oven to 450°. Prep a sheet pan with aluminum foil and a rack. Coat with PAM cooking spray.

browning bread crumbs in skillet.

5. Over medium heat with 1 teaspoon oil, brown 1 ½ cup panko bread crumbs until brown, about 2 minutes. Remove to cool.

fileting chicken breast.

6.Prepare the chicken cutlets by patting dry three large skinless boneless chicken breasts (about 12 ounces each.) Trim and then cut into cutlets.

three pan dredge line.

7. In three shallow pans, prepare a dredge line.

  1. Pan one: place ½ cup AP flour with 1 ½ teaspoons garlic powder, ½ teaspoon salt, and ½ teaspoon pepper.
  2. Pan two: 3 egg whites with 1 tablespoon water - whipped together.
  3. Pan three: the brown bread crumbs ( not hot) and 1 cup of shredded Parmesan cheese (fresh preferred.)
chicken coated with flour.

8. Be sure the chicken is dry, then coat them through pans 1, 2, and 3, shaking well after pans 1 and 2. Place on prepared pan.

tray of coated chicken in oven.

9. When all are complete, add a little more of the bread/Parmesan mixture on top of each piece to fill any holes. Let rest for 5 minutes. Cook until an internal temp of 165°. It takes about 20 minutes, depending on the thickness of the chicken.

adding cheese topping to chicken with sauce.

10. Remove from oven and top with about 2 tablespoons of your sauce and mozzarella cheese.

cooked chicken parmesan on tray.

11. Place back in the oven for about 5 minutes until browned and 165°—use the broiler if needed. Serve with pasta and the remaining sauce.

For more details, keep reading. See the Recipe Card below for complete instructions and to print.

✔️Tips to make it right every time

  • Be sure the chicken is dried with paper towels before breading to help the breading adhere.
  • You can use your own or jar marinara sauce, but mine is much better and easy to make with common pantry ingredients.
  • Freshly shredded Parmesan is preferred.
  • You can use whole eggs instead of whites if you don't mind a little more fat.
  • Use Panko bread crumbs only; do not use regular bread crumbs. You can use flavored ones, but realize it will affect the flavor.

Easy Italian recipes you will love

For other great Italian meals, try Crock Pot Baked Ziti, Chicken Cordon Bleu, or Baked Pasta and Sausage. Or, for low-fat recipes, try Chicken Marinara Sauce and Skinny Cajun Chicken Alfredo.

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How to serve

Serve cooked pasta with sauce and nice bread like Julia Childs French Bread, Easy Dinner Rolls, or Basic White Stand Mixer Bread. Add a green salad or a hot vegetable like green beans with almonds, broccoli, or roasted Parmesan asparagus.

Finish the healthy meal with Healthier Carrot Cake. Or skip the low-fat option for Apple Crisp, Chocolate Chip Cheesecake, or my Flourless Chocolate Cake Recipe.

⬇️How to make this a "for two" friendly recipe

This is an easy recipe to cut in half. The full recipe makes six servings using 3 chicken breasts for the breaded chicken cutlets.

  1. Use the recipe card and adjust the number of servings to the number of servings you want.
  2. Use the amount of ingredients in the ingredient list, not the instructions—those do not adjust. All the ingredients will change, but you can make the amount of sauce you want.
  3. Cook for the same amount of time.

Crushed tomatoes usually only come in larger cans, but you can use diced tomatoes or tomato sauce to decrease waste. The tomato paste will freeze well.

❄️Storage of Leftovers

If you know you will have leftovers, don't add the sauce or cheese, but finish cooking the chicken to 165°. Add them back during reheating.

Store in an airtight container and refrigerate for 3 days, or freeze airtight for 3 months.

To reheat leftovers, thaw if frozen, then add the sauce and cheese if needed. Reheat in a 350° oven. Try to avoid the microwave, which can cause the chicken to become rubbery in texture.

❓FAQs

Can I use a jar of sauce to make Chicken Parmesan?

Yes. But please be aware that the suggested sauce is much better than any jar sauce and does not add much work.

Are chicken parmesan and chicken parmigiana the same?

Yes. There are different names for the same dish.

What wine to pair with Chicken Parmesan?

Yes, it is chicken, but it is also tomato-based, so either red or white will do. In the red wines, try Pinot Noir, Merlot, or other fruity red. For white wine, Chardonnay or sparkling white wines are good.

Blue ribbon divider used for visual effect

This recipe is listed in these categories. See them for more similar recipes.

101's Best Recipes, Chicken Breast Recipes, Chicken Recipes, Healthy Recipes, Italian Recipes

Have you tried this recipe, or have a question? Join the community discussion in the comments.

📖The Recipe Card with Step-by-Step Instructions

Chicken Parmesan on plate

Healthy Chicken Parmesan—Oven Baked

4.41 from 10 votes
From Dan Mikesell AKA DrDan
This Healthy Chicken Parmesan is oven-baked in about an hour with chicken cutlets and pantry ingredients. Perfect for two or a crowd with better-than-restaurant results.
Prep Time: 30 minutes minutes
Cook Time: 30 minutes minutes
Total Time: 1 hour hour
Servings #/Adjustable :6 servings
Print | Pin | Email share | Like and save for later Saved!

Ingredients

US Customary - Convert to Metric

Breaded Chicken Cutlets

  • 3 skinless boneless chicken breasts - 12 oz. trimmed and cut into cutlets
  • ½ cup AP flour
  • 1 ½ teaspoon garlic powder
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • 3 egg whites
  • 1 ½ cup Panko bread crumbs
  • 1 cup Parmesan cheese
  • 1 cup mozzarella - shredded

Simple Marinara Sauce or Use Yours

  • 1 onion - medium chopped
  • 4 cloves garlic - crushed or minced
  • 28 oz crushed tomatoes
  • 6 oz tomato paste - plus 6 oz water
  • 1 teaspoon dried basil
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • ⅛ teaspoon crushed red pepper - optional

Step-by-Step Instructions
 

  • Start by making a simple marinara sauce. You can use another sauce of your choice.
    Ingredients for a simple marinara sauce
  • Chop one medium onion and cook over medium-high heat with 1 teaspoon of oil until clearing—about 3 minutes. Add 4 cloves of crushed or minced garlic and cook one more minute.
    cooking onion in black skillet
  • Add one large can of crushed tomatoes (28 oz), one small can of tomato paste (6 oz) plus 6 oz water, 1 teaspoon basil, 1 teaspoon salt, and ½ teaspoon of black pepper. ⅛ teaspoon crushed red pepper optional. Let simmer over low heat until needed.
    cooking sauce in skillet
  • Preheat oven to 450°. Prep a sheet pan with aluminum foil and a rack. Coat with PAM cooking spray.
    Spraying PAM on a rack on a foil covered tray
  • Over medium heat with 1 teaspoon oil, brown 1 ½ cup panko bread crumbs until brown, about 2 minutes. Remove to cool.
    browning bread crumbs in skillet
  • Prepare the chicken cutlets by patting dry three large skinless boneless chicken breasts (about 12 ounce each.) Trim and then cut into cutlets.
    fileting chicken breast
  • In three shallow pans, prepare a dredge line.
    Pan one: place ½ cup AP flour with 1 ½ teaspoons garlic powder, ½ teaspoon salt, and ½ teaspoon pepper.
    Pan two: 3 egg whites with 1 tablespoon water - whipped together.
    Pan three: the brown bread crumbs ( not hot) and 1 cup of shredded Parmesan cheese (fresh preferred.)
    three pan dredge line
  • Be sure the chicken is dry, then coat them through pans 1, 2, and 3 shaking well after pans 1 and 2. Place on prepared pan.
    chicken coated with flour
  • When all are complete, add a little more of the bread/Parmesan mixture on top of each piece to fill any holes. Let rest for 5 minutes. Cook until an internal temp of 165°. It takes about 20 minutes, depending on the thickness of the chicken.
    coated chicken on rack
  • Remove from oven and top with about 2 tablespoons of your sauce and mozzarella cheese.
    adding cheese topping to chicken with sauce
  • Place back in the oven for about 5 minutes until browned and 165°—use the broiler if needed. Serve with pasta and the remaining sauce.
    browned chicken parmesan on tray

Recipe Notes

Pro Tips

  1. Use your own sauce or jar sauce, but mine is much better and easy. Do it at the beginning of the cooking and let it simmer until needed.
  2. Instructions for making a smaller "for two" recipe are in the recipe post.
  3. Use larger chicken breasts to make the cutlets. About 12 oz is a good size.
  4. A good Parmesan cheese is important for good taste along with the sauce.
  5. Good in refrigerator for 2-3 days.  Good frozen after cooking for 3-4 months. If you know you will be storing leftovers, do not add the sauce or cheese before storing them.
  6. I prefer reheating in the oven at 350*
 
Nutrition is an estimate of the ingredients that actually are used to create the Chicken Parmesan. Extra sauce was not included.

Your Own Private Notes

Click here to save your own private notes only you will see. These will print and be saved for your next visit.

To adjust the recipe size:

You can adjust the number of servings above; however, only the amount in the ingredient list is adjusted, not the instructions.

Nutrition Estimate (may vary)

Calories : 407.8 kcal (20%)Carbohydrates : 20.4 g (7%)Protein : 50.1 g (100%)Fat : 13 g (20%)Saturated Fat : 5.8 g (29%)Polyunsaturated Fat : 1.3 gMonounsaturated Fat : 3.7 gTrans Fat : 0.02 gCholesterol : 132.7 mg (44%)Sodium : 812.2 mg (34%)Potassium : 882.6 mg (25%)Fiber : 1.9 g (8%)Sugar : 3.3 g (4%)Vitamin A : 627.2 IU (13%)Vitamin C : 6.3 mg (8%)Calcium : 302.1 mg (30%)Iron : 2.5 mg (14%)

This is a simplified version of Cook's Illustrated Ligher Chicken Parmesan (subscription required).

Editors Note: Originally Published January 13, 2010, the second week of the blog. I buffed up the discussion with expanded options from a November 2011 version. Photos have been re-edited from several old cooking.

Molly and Lilly running in leaves.

More Italian Recipes

  • Slice of biscuit pizza on a spatula.
    Bisquick® Pizza Dough
  • Bowl of chicken parm soup.
    Chicken Parmesan Soup
  • Pile of meatballs on a plate.
    Baked Italian Meatballs
  • Pasta and sausage bake on a white plate.
    Baked Pasta and Sausage

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  1. Karina says

    October 13, 2020 at 8:47 pm

    5 stars
    This was awesome. My teens are every last bit. Better than a restaurant and easy for someone like me, who isn’t great in kitchen to manage. Thanks so much!

    Reply
  2. Dick Hynes says

    September 29, 2019 at 6:53 pm

    Excellent! Will do again. Very helpful directions.

    Reply
  3. Carolyn Stephens says

    September 27, 2019 at 11:44 am

    4 stars
    Homemade marinara is better than any "store bought" stuff. I make a big batch in my slow cooker and freeze it in 24 oz. portions. Because so many recipes call for "a jar of marinara" which are usually 24 oz.
    I love that your chicken parm bakes on a rack and not swimming in sauce. I put the extra sauce in a warmed gravy boat on the table.

    Reply
    • Dan Mikesell AKA DrDan says

      September 27, 2019 at 11:49 am

      Hi Carolyn,

      Totally agree about the sauce but I will be asked over and over if I don't add the option. The small amount on the chicken is important but the cheese and the chicken can cover that sin somewhat but I, like you, want extra sauce for serving.

      Thanks for the note and rating.

      Dan

  4. Mary-Lou says

    September 25, 2019 at 12:51 pm

    5 stars
    Hello Dan,

    I made the chicken parmesan yesterday and it came out absolutely delicious. This was my very first attempt at making chicken parmesan and so I was really proud of the results. Your illustrations were very helpful and your instructions were very straightforward. I used my "All-Clad" (D3) baking pan which I recently purchased and I did not use a rack (I did not have one large enough). I have a conventional oven and so I used a 475 F degree setting and cooked the chicken for approximately 25 minutes. Thank you for providing such wonderful and straightforward recipes. I am a busy working professional and so I really do not have the time to spend hours upon hours to prepare a healthy meal.

    Thank you, again!

    5-star

    ~Mary-Lou

    Reply
  5. Donna says

    March 13, 2018 at 1:46 am

    Thanks for the quick response! I'll make a note of your recommendations for future reference.

    Reply
  6. Donna says

    March 12, 2018 at 2:56 pm

    What if a person still has just a regular oven? (i.e. no convection...just plain 'ol, old-school, regular oven) What would the temp and length of time be? Thanks!

    Reply
    • DrDan says

      March 12, 2018 at 4:21 pm

      Hi Donna,
      Generally, you just add 25 degrees to the recommended convection temperature. It is not quite perfect but a good approximation. I have more of a discussion under my Food FAQs https://www.101cookingfortwo.com/oven-temperatures-abbreviations/
      Dan

  7. Esmerelda says

    January 18, 2018 at 11:05 am

    I tried this tonight and it was maybe the best thing I've ever made. I never thought I would ever cook chicken parmesan myself. Thank you so much for your site!

    Reply
  8. Ellen Horak says

    August 31, 2016 at 8:04 pm

    Another winner Dr. DAN! My family loved it! Very easy to make and loved that I didn't have to fry...but you would have thought it was!!! My 14 year old daughter my food critic said it was better than Macaroni Grill and mine was crispier. Next time I will do a caesar salad and ciabatta rolls with it... also will try it with veal down the road... My other favorite of yours is the pork medallions wrapped in bacon...that impresses everyone I serve it to!

    Reply
    • DrDan says

      August 31, 2016 at 10:47 pm

      Thanks for the note. I have done this one about 20 times, and we still love it and use it for special occasions where I need social time in addition to cooking. I'm able to pop in and out of the kitchen since I have it memorized.

      The bacon pork medallions I haven't done for awhile. But I still love it and need to do again... maybe this weekend.

  9. Connie says

    August 09, 2015 at 9:30 pm

    Made the chicken parm tonight and it was delicious and so easy. I was in a rush and had to simplify, so I just used a bottle of Classico (basil) red sauce. (I know). Browned the chicken in oil and placed into a sprayed glass pan. Put sauce on top of chicken, added parmesan and lots of mozzarella. Placed in oven for 20 minutes and it was done. Really good.

    Reply
  10. Christina says

    September 24, 2014 at 7:59 pm

    Chicken is in the oven now! Can't wait to try it!!!

    Reply
    • DrDan says

      September 24, 2014 at 10:36 pm

      I did this one a few weeks ago. I still love it.
      Thanks for the note
      DrDan

  11. 4425e7d4-e7b8-11e2-8f8e-000bcdcb2996 says

    July 08, 2013 at 5:23 am

    In step 5 what does 1 T water-wiped mean?

    I have to add that I absolutely love your site! I'm 34 weeks pregnant and just started cooking a lot more. I have used your recipes daily for the last two weeks and feel so pampered compared to how we were eating before!

    Reply
    • Dan Mikesell says

      July 08, 2013 at 7:27 am

      I'm glad things work for you and eat well for the baby (that's the pediatrician talking). The step five instruction is that tray 2 has 2 eggs with 1 tablespoon of water and to whip them together. A little typo. I will fix it after office hours today.

  12. Brooke says

    January 01, 2012 at 10:27 pm

    So can't wait to try this...thanks for sharing your love of cooking with those of us who are crossing our fingers and holding our breath each time we venture into the kitchen...haha. Happy New Year to you!

    Reply
  13. Chris says

    November 06, 2011 at 7:53 am

    Interesting trick on pre-browning the bread crumbs, excellent idea.

    And the cheese crisped to perfection in that first shot, just so nice.

    Reply

DrDan imageHi, I'm DrDan.
Welcome to 101 Cooking for Two, the home of great everyday recipes with easy step-by-step photo instructions.
About DrDan

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