Losing weight doesn’t mean you have to sacrifice flavor. This high-protein, low-carb chicken Parmesan is a testament to that, offering a delicious alternative to a classic dish without the guilt. Crafted for those who are watching their carb intake but still crave hearty meals, this recipe uses innovative ingredients to keep it light yet satisfying. Here’s how you can whip up this healthy version of chicken Parmesan in your own kitchen in about 30 minutes.

healthy chicken parmesan


High-Protein, Low-Carb Chicken Parmesan

Discover how to prepare a high-protein, low-carb chicken Parmesan that's as nutritious as it is delicious. Perfect for a balanced meal, this recipe is easy to follow and great for weight loss.
Course dinner
Cuisine Italian
Prep Time 10 minutes
Cook Time 30 minutes
Servings 4
Calories 198kcal


  • Two shallow dishes
  • A greased baking dish or sheet
  • Oven and broiler


  • 4 boneless skinless chicken thighs or breasts
  • 2 tablespoons Avocado or Olive Oil for coating plus extra for spraying
  • 1/2 cup Pork Rind Crumbs preferably Italian seasoned
  • 1/4 cup Grated Parmesan Cheese
  • 8 ounces Mozzarella Cheese fresh or shredded
  • 1 cup No-Sugar-Added Marinara Sauce I like Rao's
  • Fresh Basil chopped
  • Ground Black Pepper To taste


Preparing the Chicken

  • Oil and Breading: Start by adding some avocado or olive oil to one shallow dish. In another, mix half a cup of pork rind crumbs with a quarter cup of grated Parmesan. This breading is what gives the dish its flavorful crunch without the carbs.
  • Coating the Chicken: Lightly coat each piece of chicken in the oil, then dredge in the breading mixture. Make sure the crumbs adhere well by pressing them onto the chicken.
  • Baking Setup: Arrange the breaded chicken on a greased pan or baking sheet. A light spray of avocado oil over the top will help get that golden crust.

Cooking the Dish

  • Baking: Preheat the oven to 450°F and bake the chicken for 25 minutes, or until it’s cooked through and golden.
  • Adding the Toppings: After baking, spoon some marinara sauce over each chicken piece. Top with slices or shreds of mozzarella cheese.
  • Broiling: Switch to the broiler setting and broil the dish for about five minutes, just until the cheese is bubbly and slightly browned.

Final Touches

  • Garnish and Serve: Sprinkle freshly chopped basil and a dash of ground pepper over the cooked chicken. This adds a fresh, herby brightness that complements the rich flavors.
  • Serving Suggestion: Pair with a high-protein, low-carb pasta to complete the meal, ensuring you remain full and satisfied without overloading on carbs.


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Calories: 198kcal | Carbohydrates: 2g | Protein: 24g | Fat: 15g | Saturated Fat: 8g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 51mg | Sodium: 466mg | Potassium: 58mg | Fiber: 3g | Sugar: 1g | Vitamin A: 437IU | Calcium: 342mg | Iron: 0.3mg

This high-protein, low-carb chicken Parmesan is more than just a meal; it’s a fulfilling, nutritious choice that supports a healthy lifestyle without skimping on taste. Whether you’re trying to lose weight or simply eat healthier, this recipe offers a fantastic way to enjoy a beloved dish. Ready in about 30 minutes, it’s perfect for any day of the week.

FAQs About High-Protein, Low-Carb Chicken Parmesan

  1. Can I use any other type of cheese in this recipe?
    • Yes, you can experiment with different types of cheese like provolone or asiago for different flavors.
  2. What can I use instead of pork rind crumbs for a different type of breading?
    • Almond flour mixed with Parmesan cheese is a great alternative for a nuttier flavor and still low carb.
  3. Is this recipe suitable for a keto diet?
    • Absolutely! With its low carb content and high protein, it fits well into a ketogenic dietary plan.
  4. How can I store leftovers?
    • Keep any leftovers in an airtight container in the refrigerator for up to three days. Reheat in the oven for best results.
  5. Are there other dishes I can make using the same breading?
    • Yes, this breading works great with other proteins like fish or pork chops for a crispy finish.
  6. How can I ensure my chicken is fully cooked?
    • The safest way is to use a meat thermometer to check that the internal temperature has reached 165°F.

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