Sheet Pan Healthy Chicken Parm

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Sheet Pan Healthy Chicken Parm is a quick weeknight meal that is ready in less than 30 minutes and full of all the classic flavors, just healthier!

287 CALORIES 12g CARBS 11g FAT 35g PROTEIN
5
Freestyle™ SmartPoints™ New!
(7 Old SmartPoints™)
(7 PointsPlus®)

Sheet Pan Healthy Chicken Parm is so much easier than the traditional fried version and is much better for you. Plus it's breaded chicken covered in sauce and cheese, so it's pretty much a given that everyone will be happy at dinner time. You could also try this more healthy chicken parmesan with spaghetti squash or a vegetarian healthy eggplant parmesan.

I am so excited to share today's recipe for healthy chicken parm with you. Not only is it a dish that is pretty much universally loved, it's one that is updated to be both healthy and easy to prepare. It's a recipe for winning on a busy weeknight since almost every kid and adult I know loves the classic flavors of chicken parm and will happily scarf down crispy chicken covered in marinara sauce and cheese. With just 5 SmartPoints, this is a healthy chicken parmesan recipe for Weight Watchers as well.

Healthy Chicken Parm with green beans on a baking sheet.

So how does all this magic happen? It all starts with the chicken which is covered with a crunchy, cheesy mixture of Panko breadcrumbs, Parmesan cheese, garlic powder, and Italian seasoning. I like to use chicken cutlets for this recipe since they are thin and cook quickly. And to keep things light and healthy, I only coat the chicken on one side. This also prevents the soggy, breaded bottom which happens all too often with baked breaded chicken recipes.

From there, the rest is simple! Toss your favorite vegetable in olive oil, salt, and pepper and throw it on the sheet pan with the chicken. Let the vegetables roast until they are nice and tender while the chicken crisps up. Then add your favorite marinara sauce and cheese, toss it back in the oven, and dinner is done. Serve it with a side of whole wheat pasta, spaghetti squash, polenta, or zucchini noodles. It's also delicious stuffed into a sandwich roll, if a chicken parm sub is more your style.

What can you serve with chicken parmigiana?

There are tons of options for side dishes when it comes to chicken parm. You can use zucchini noodles, summer squash noodles, or spaghetti squash. You could also use a whole wheat or high fiber pasta for a more traditional spin. If you want to think outside of the box, make some roasted potatoes and veggies. Many people also like chicken parm served as  a sandwich. 

What kind of cheese is best for chicken parmesan?

Mozzarella is the classic option for this Italian dish. Yo can use shredded mozzarella, fresh mozzarella, or even a smoked mozzarella. Make sure to opt for a whole milk mozzarella if you really want that melty, stringy cheese. Most recipes also use Parmesan cheese in the breading or sprinkled on top. If you want to switch things up, you could also try using another mild cheese that won't overpower the chicken or marinara sauce.

What are the best noodles to use with healthy chicken parmesan?

To keep things healthy, your best bet is to make a vegetable noodle or choose a whole grain pasta. The easiest vegetables noodles are probabably spaghetti squash or zucchini but you can experiment with any type of veggie you like. For pasta, you can use any shape you like.

Baked Chicken Parm with mozzarella cheese and tomato sauce on a silver baking sheet.

Here are some tips for making this Sheet Pan Healthy Chicken Parmesan:

  • You can make this healthy chicken parm without breading if you like. Just leave out the breadcrumbs when creating the Parmesan topping.
  • When it comes to marinara sauce, you can either make a quick homemade version (this one only takes 20 minutes) or use store bought. For store bought, some of my favorites are Rao's (expensive but worth it and surprisingly low in suagr) and Newman's Own. Rao's is incredible and consistently wins taste tests for jarred sauces. It's definitely on the pricey side but it really does deliver in flavor.
  • If you want really crispy chicken, one trick is to mix a small amount of olive oil or melted butter into the breading. Using just a small amount, a tablespoon or so, will create a really nice, crunchy texture and ensure you get the crispiness you are looking for.
  • I absolutely adore everything about fresh mozzarella, especially the creamy texture it takes on when it melts. However part skim shredded mozzarella would work as well and is more traditional to a chicken parmesan recipe.
  • To add in a little extra flavor, squeeze some lemon juice over the chicken before breading it. It adds a delicious flavor in the background. It's also a great option if you want to skip the sauce and cheese.
  • You can use almost any quick cooking vegetable for this recipe - green beans, broccoli, aspragus, zucchini, cauliflower, etc. Season it simply with salt and pepper or add your own spice blend. You can also make some extra panko and Parmesan breading for the vegetables if your family doesn't love plain veggies. It will give them some crunch and can make them more appealling for non veggie lovers.

Looking for more healthy Italian recipes?

Healthy Chicken parmesan for weight watchers with can be served with pasta or spaghetti squash.

Here are some of the products and tools I used to make this recipe:

  • Marinara sauce: When it comes to store bought marinara sauce, there really isn't anything better than Rao's in my opinion. I find it is usually about $1.50 cheaper on Amazon than in my local supermarket.
  • Baking sheet: There are so many options out there but I have been using this brand for years and find they hold up really well.

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The Recipe

Sheet Pan Healthy Chicken Parm

PREP TIME: 10 Min
COOK TIME: 20 Min
TOTAL TIME: 30 Min
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Ingredients

US METRICS
  • 1 lb boneless skinless chicken cutlets
  • 1 U egg, whisked
  • 1/4 cup panko breadcrumbs
  • 1/4 cup grated parmesan cheese
  • 1 tsp garlic powder
  • 1 tsp. Italian seasoning
  • Salt and pepper
  • 3 cups green beans
  • 2 tsp. olive oil
  • 1/2 cup marinara sauce
  • 1/2 cup fresh mozzarella cheese (or part skim shredded mozzarella)
  • 1/4 cup fresh basil, chopped

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Instructions

  1. Preheat the oven to 425 degrees. Spray a baking sheet with cooking spray (cover with foil for easier clean up).
  2. Combine the panko breadcrumbs, Parmesan cheese, garlic powder, Italian seasoning, salt, and pepper. Press one side of the chicken into the egg and then into the panko and Parmesan mixture. Place it on the baking sheet with the breading up. To make it extra crispy, spray the chicken with cooking spray or drizzle with a little olive oil.
  3. Toss the green beans with the olive oil and season with salt and pepper. Spread out on the baking sheet around the chicken.
  4. Cook for 15 minutes until chicken is cooked through and tender. Remove the pan from the oven and top each piece of chicken with marinara sauce and mozzarella cheese. Return to oven for 1-2 minutes until cheese melts.
  5. Top with fresh basil and serve.
Nutritional Facts
Serving Size: 6 oz. chicken
Amount Per Serving
Calories 287
Calories from Fat 82
% Daily Value *
Total Fat 11g
14%
Saturated Fat 4g
20%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 63mg
21%
Sodium 300mg
13%
Total Carbohydrate 12g
4%
Dietary Fiber 3g
12%
Sugars 4g
Protein 35g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

Sheet Pan Healthy Chicken Parm
† SmartPoints™ and PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
† We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.
2 Comments
On Sheet Pan Healthy Chicken Parm
May 3, 2018 - 16:40
Add a Rating:
5
Easy and delicious!
January 4, 2018 - 12:30
Add a Rating:
5
My store didn't have chicken cutlets so I cut the breast in half length-wise and pounded thin between 2 pieces of saran wrap. The thin pieces cooked beautifully in 15 min and with some thin spaghetti and a salad this made a wonderful meal my whole family enjoyed!
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