Light Chicken Parmesan
Breaded baked chicken with marinara and mozzarella. 490 calories, 42g protein, Italian classic made lighter.
Light Chicken Parmesan has 490 calories per serving, with 42g protein, 36g carbs, 18g fat, and 4g fiber. Prep 10 min, cook 20 min.
Nutrition per serving
1 serving(s)
490
Calories
42g
Protein
84% DV
36g
Carbs
13% DV
18g
Fat
23% DV
* %DV based on a 2000 calorie diet
💪 42g protein per serving.
🔥 8.6g protein per 100 cal.
Nutrition values are estimates based on standard ingredient data and may vary with the brands and portions you use. How we calculate nutrition.
Prep Time
10 min
Cook Time
20 min
Servings
1
Est. Cost
$4.50
Light Chicken Parmesan
The Italian favorite, made lighter by baking instead of frying.
Ingredients
- 6 oz chicken breast, pounded to 1/2 inch
- 1/4 cup whole wheat breadcrumbs
- 1 egg white
- 1/3 cup marinara sauce
- 1/4 cup shredded part-skim mozzarella
- 1 tbsp Parmesan
- 1 tsp Italian seasoning
- Cooking spray
Instructions
- Preheat oven to 400°F.
- Mix breadcrumbs with Italian seasoning and Parmesan.
- Dip chicken in egg white, then coat in breadcrumbs.
- Bake 20 minutes, flipping halfway, until 165°F.
- Top with marinara and mozzarella.
- Broil 2-3 minutes until melted.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 490 kcal |
| Protein | 42g |
| Carbs | 36g |
| Fat | 18g |
| Fiber | 4g |
Dietary tags
What do these tags mean?
- High protein
- ≥ 25g protein per serving.
- High fiber
- ≥ 8g fiber per serving.
- Meal prep
- Stores 3+ days in the fridge or is freezer-friendly with reheat instructions.
- Low calorie
- Under 300 calories per serving.
- No cook
- No heat source required — assemble and eat.
Definitions are consistent across the site. Nutrition values are estimates based on standard U.S. database values; actual results vary by brand and portion.
🧊 Storage & Reheat
Fridge
Store in an airtight container for up to 3 days.
Freezer
Not recommended for freezing.
Reheat
Microwave 700W for 60–90 seconds, or until steaming hot throughout. Add a splash of broth or water to prevent drying.
Equipment
skillet
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