Go Back

The Best High Protein Chicken Parmesan Bake - Easy, Flavorful, and Meal-Prep Friendly

Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • Chicken: 2 pounds boneless, skinless chicken breasts, halved horizontally into 4 thin cutlets (or use 6 small cutlets)
  • Salt and pepper: To season generously on both sides
  • Olive oil: 2 tablespoons, divided
  • Eggs: 2 large, beaten
  • Panko breadcrumbs: 1 cup (use whole wheat or gluten-free if preferred)
  • Grated Parmesan: 1/2 cup, finely grated
  • Italian seasoning: 1 teaspoon
  • Garlic powder: 1 teaspoon
  • Crushed red pepper flakes: 1/4 teaspoon (optional)
  • Marinara sauce: 2 to 2 1/2 cups, good-quality and not too sweet
  • Part-skim mozzarella: 1 1/2 cups, shredded
  • Fresh basil: A handful, torn or sliced
  • Fresh parsley: Optional, chopped for garnish
  • Lemon: Optional, for a quick squeeze at the end

Method
 

  1. Prep the oven and dish: Heat oven to 425°F (220°C). Lightly oil a 9x13-inch baking dish or line a sheet pan with parchment.
  2. Flatten and season: If your chicken isn’t already thin, pound to an even 1/2-inch thickness. Pat dry. Season both sides with salt and pepper.
  3. Set up dredging station: In one shallow bowl, beat the eggs with 1 tablespoon water. In another, mix panko, Parmesan, Italian seasoning, garlic powder, red pepper flakes, a pinch of salt, and 1 tablespoon olive oil until the crumbs look evenly moistened.
  4. Bread the chicken: Dip each cutlet in egg, let excess drip, then press into the crumb mixture. Coat fully and press to help the crumbs stick. Place on the prepared dish in a single layer.
  5. Bake to crisp: Drizzle or mist the tops lightly with the remaining olive oil. Bake for 12–15 minutes, until the crumbs are golden and the chicken is nearly cooked through.
  6. Add sauce and cheese: Spoon about 1/4 cup marinara over each cutlet (don’t drown it), then sprinkle mozzarella on top. Pour remaining marinara into the empty spaces in the dish so the edges stay crisp.
  7. Finish baking: Return to the oven for 7–10 minutes, until the cheese is melted and bubbling and the chicken reaches 165°F (74°C) internally.
  8. Rest and garnish: Let it rest 5 minutes. Top with torn basil and parsley. Add a quick squeeze of lemon if you like brightness.
  9. Serve: Pair with a simple green salad, roasted broccoli, or a small portion of whole wheat pasta or zucchini noodles.