Healthy Baked Chicken Parmesan

Yield: 4 people
Prep Time:
15 mins
Cook Time:
25 mins
Total Time:
40 mins
This Baked Chicken Parmesan is a light version of traditional Italian recipes. It’s made in the oven instead of frying and ultra-easy for your busy weeknight.
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4.15 from 7 votes


  • 2 boneless — skinless free range organic chicken breasts, about 12 ounces each
  • 1/2 cup Italian seasoned breadcrumbs
  • 1/4 cup Panko breadcrumbs
  • 1/4 cup freshly grated Parmesan cheese
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon black pepper
  • 2 large egg whites
  • 4 ounces part-skim mozzarella
  • 1/2 cup tomato sauce — plus extra for serving as desired
  • Chopped fresh basil for garnishing — can also use parsley
  • Olive oil or cooking spray


  1. Preheat oven to 400 F. Lightly coat a medium sized baking sheet with olive oil or cooking spray. Set aside.
  2. Pound each piece of chicken breast to an even 1/2-inch thickness. Set aside.
  3. In a wide and shallow bowl (it can be a pie dish, a casserole, or even a plate), add Italian breadcrumbs, Panko breadcrumbs, parmesan, garlic powder, and pepper. Mix all the ingredients well to combine.
  4. In a separate and small bowl, whisk the egg whites until lightly foamy.
  5. On your countertop, arrange your work. First, place the pounded chicken, then egg whites, followed by the breadcrumb mixture, and finally the baking sheet.
  6. Dip the one chicken breast into the egg whites, then the breadcrumbs (make sure the crumbs stick all sides) and then place on the prepared baking sheet. Repeat the process to the other chicken breasts.
  7. Lightly coat the tops of the chicken with baking spray.
  8. Bake in the oven for 20 minutes or until the chicken reaches an internal temperature of 165 degrees F.
  9. Remove from the oven. Spoon 2 tablespoons of sauce over each piece of chicken and top with shredded mozzarella cheese.
  10. Return to the oven and bake until the cheese is melted (about 3-5 minutes).
  11. Sprinkle with basil or parsley before serving. You can serve it over pasta or zucchini noodles.

Recipe Notes

Adapted from Well Plated.
Course: Main Course
Cuisine: American
Keyword: dinner, healthy

Nutrition Information

Amount per serving (1/4) — Calories: 293, Fat: 10g, Saturated Fat: 4g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 3g, Cholesterol: 71mg, Sodium: 677mg, Potassium: 239mg, Carbohydrates: 19g, Fiber: 2g, Sugar: 4g, Protein: 28g

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