Healthy Chicken Parmesan with Vegetables

Chicken parmesan is a classic comfort food, but traditional recipes can be heavy in fat, calories, carbohydrates, and sodium. This lighter version retains classic flavors, while adding colorful vegetables and whole grains. Baked instead of fried, it’s perfect for a balanced weeknight meal that’s healthy, satisfying, and simple to make.

Varieties and Serving Suggestions:

• For a vegetarian version, substitute eggplant or zucchini for the chicken (or try our eggplant parmesan recipe).
• For a plant-based diet, omit the mozzarella and Parmesan cheese. Use a plant-based cheese instead of the mozzarella cheese, and add nutritional yeast to the breadcrumb mixture. Another option is to skip the cheese altogether and add ¼ cup of chopped nuts like cashews as a topping.
• For a gluten-free alternative, use gluten-free breadcrumbs, gluten-free rolled or quick-cooking oats, or almond flour instead of whole grain breadcrumbs.
• For a low-carb or keto-friendly version, skip the breadcrumbs and bake the chicken with a light dusting of parmesan cheese and spices.
• Add steamed broccoli for extra fiber and flavor.
• Using yellow squash instead of zucchini can add a slightly sweet flavor.
• For a fiery flavor, top the recipe with red pepper flakes or a drizzle of sriracha.
• Pair with roasted spaghetti squash or zoodles (zucchini noodles) for a low-carb, fiber-packed side.
• Serve with a quinoa or farro salad to make a balanced meal.
• Try serving the chicken with a side of garlic-roasted green beans or a simple arugula salad with lemon vinaigrette.

Recipe for Chicken Parmesan with Vegetables

Makes 4 servings

Ingredients:

• 4 boneless, skinless chicken breasts (approximately 4-5 ounces each)
• ½ cup of whole-grain breadcrumbs
• 2 tablespoons of grated Parmesan cheese (reduced-sodium version recommended if available)
• 1 teaspoon of garlic powder
• 1 teaspoon of Italian seasoning
• 2 egg whites, lightly beaten
• 1 teaspoon of olive oil
• 1 ½ cups of crushed tomatoes (no salt added) or low-sodium marinara sauce
• 2 cloves of garlic, minced
• 1 teaspoon of dried basil
• 1 teaspoon of dried oregano
• 1 medium zucchini, sliced
• 1 cup of baby spinach leaves
• 1 cup of button or cremini mushrooms, sliced
• 1 small red bell pepper, diced
• ½ cup of shredded part-skim mozzarella cheese

Instructions:

1. Preheat the oven to 375°F. Line a baking sheet pan with parchment paper. 
2. In a wide shallow bowl or large plate, combine the breadcrumbs, Parmesan cheese, garlic powder, and Italian seasoning.
3. Pound each chicken breast into approximately ½-inch thickness.
4. Dip the chicken breasts into the whisked egg mixture first, then dip them into the breadcrumb mixture. Turn them over to coat evenly on both sides.
5. Lay the chicken breasts on the parchment paper and lightly spray it with cooking spray if desired.
6. Bake for 20 minutes, or until no longer pink inside, and flip the chicken breasts halfway through cooking.
7. While the chicken is baking, heat 1 tablespoon of olive oil in a large skillet over medium heat.
8. Add the minced garlic to the skillet and cook until fragrant, or about 60 seconds.
9. Add zucchini, spinach, mushrooms, and peppers and sauté for 5–7 minutes until tender. Season with a pinch of salt and pepper.
10. Add the crushed tomatoes, basil, and oregano. Bring to a boil, and simmer for 5 minutes. Adjust seasoning as needed.
11. Transfer baked chicken to a casserole dish.
12. Top each chicken breast with sautéed vegetables and a few spoonfuls of marinara sauce.
13. Sprinkle mozzarella cheese evenly over the top.
14. Place the casserole dish back in the oven for 5–7 minutes or until the cheese is melted and bubbly. Serve hot.

Nutrition information: 300 calories; 8 grams of fat; 80 mg of cholesterol; 400 mg of sodium; 15 grams of carbohydrates; 5 grams of sugar; 4 grams of fiber; 30 grams of protein

Reviewed by Natalie Stein, MS, MPH, CDCES