High Protein Chicken Parmesan

High protein chicken parmesan has completely changed my dinner game! I love this healthier version of the classic Italian dish. This recipe uses cottage cheese instead of mozzarella to bump up the protein. You still get all the delicious flavors but with better nutrition. It’s super easy to make even if you’re new to cooking.

The chicken turns out juicy inside with a cheesy, savory topping that makes my mouth water every time!

Why you’ll love this recipe

This chicken parmesan recipe is a game-changer for anyone who wants comfort food that’s actually good for you! I’ve kept all the amazing Italian flavors but made it much healthier and protein-packed. The cottage cheese adds a creamy texture plus extra protein that helps keep you full longer. It’s ready in under 30 minutes, which makes it perfect for busy weeknights when I don’t have much time to cook.

The ingredients are simple and easy to find at any grocery store. Plus, it’s naturally lower in carbs since there’s no breading, but I promise you won’t miss it with all these flavors!

Equipment

• Oven with broiler function
• Baking sheet
• Parchment paper
• Rolling pin (or a heavy bottle if you don’t have one)
• Measuring cups and spoons
• Spatula for serving
• Meat thermometer (optional but helpful to check chicken is done)

Ingredients you will need

• 3 chicken breasts (remove tenders)
• 1 tsp olive oil
• 2 tsp garlic powder
• 1 tsp oregano
• 1 tsp salt
• 1 tsp pepper
• 1 cup cottage cheese
• 1/2 cup marinara sauce
• 3 fresh basil leaves
• 1/2 cup parmesan cheese, shredded

How to make healthy chicken parmesan

1. First, I preheat my oven to 450°F to make sure it’s nice and hot.
2. I place each chicken breast between two sheets of parchment paper, then use a rolling pin to flatten them until they’re even in thickness. This helps them cook evenly!
3. Next, I drizzle the chicken with olive oil and season both sides with garlic powder, oregano, salt, and pepper.
4. I put the seasoned chicken on a baking sheet and bake for 12-15 minutes until they’re fully cooked through.
5. When the chicken is done, I take it out of the oven and top each piece with a few spoonfuls of marinara sauce.
6. Then I add a fresh basil leaf to each chicken breast, followed by 2-3 spoonfuls of cottage cheese.
7. Finally, I sprinkle plenty of shredded parmesan over everything.
8. I switch my oven to broil on high, and put the chicken back in for 5-10 minutes until the cheese gets bubbly and golden brown.
9. I serve it hot, and it goes great with a crisp Caesar salad on the side!

How long should you cook chicken in the air fryer?

If you want to make this recipe in an air fryer instead of the oven, it’s super easy! I cook the flattened, seasoned chicken breasts in the air fryer at 375°F for about 8-10 minutes. Always check that the internal temperature reaches 165°F to make sure it’s safe. After the chicken is cooked, I add the marinara, cottage cheese, basil, and parmesan, then put it back in the air fryer for about 3-5 minutes until the cheese melts and gets a little golden. The air fryer makes the outside slightly crispier, which I really like!

Recipe tips

• Make sure to pound the chicken to even thickness so it cooks evenly.
• If your cottage cheese seems too watery, I drain it in a small strainer for a few minutes first.
• For extra flavor, mix some Italian seasoning into the cottage cheese before topping the chicken.
• Use good quality marinara sauce – it makes a big difference in the final flavor!
• If you don’t have fresh basil, you can use dried, but add it to the seasonings on the chicken instead.
• Let the chicken rest for 5 minutes after baking but before adding toppings.
• For a spicy kick, add some red pepper flakes to your marinara sauce.
• Make sure your broiler is fully heated before putting the topped chicken under it.

Make ahead tips

This high protein chicken parmesan works great for meal prep! Here’s what I do:

• You can season the chicken up to 24 hours ahead and keep it covered in the refrigerator.
• The fully cooked dish keeps well in the refrigerator for 3-4 days in airtight containers.
• To reheat, I use the oven at 350°F for about 10 minutes to keep the chicken juicy.
• You can also freeze the cooked chicken parm for up to 3 months. I thaw it overnight in the refrigerator before reheating.
• For best results when meal prepping, I slightly undercook the chicken initially, so it doesn’t dry out when reheated.

Did you make this recipe?

I’d love to hear how your high protein chicken parmesan turned out! Did you make any changes to the recipe? How did your family like it? Leave a comment below and share your experience. Don’t forget to take a picture of your creation and tag me on social media with #HighProteinChickenParm! If you have any questions about the recipe, feel free to ask and I’ll help you troubleshoot.

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