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    Home » What We're Eating » Healthy Chicken Parmesan {Dump-and-Bake}

    Healthy Chicken Parmesan {Dump-and-Bake}

    Published: Sep 29, 2020 by Blair Lonergan

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    Just as cheesy and kid-friendly as the original, this Dump-and-Bake Healthy Chicken Parmesan recipe is an easy dinner with no prep work! Just place all of the ingredients in one dish and let the oven do the work.

    Healthy chicken parmesan on top of spaghetti on a plate

    Healthy Chicken Parmesan Recipe

    A lot of you share one of my biggest struggles as a home cook: preparing a single meal that can accommodate a variety of schedules and finicky eaters. By 9:00 p.m. it can feel like you're a short-order cook at the local diner. Not good! Instead, I've created this lighter version of the classic Chicken Parmesan recipe. It's a family-friendly option that appeals to everyone at the table!

    Also known as Chicken Parmigiana, the traditional Italian dish is typically made with breaded, pan-fried chicken breast that's covered in tomato sauce and mozzarella, parmesan, or provolone cheese. In order to maintain the rich Italian flavors of the original dish without all of the fat and calories, you'll make this healthy chicken parmesan without breading. It's baked in the oven -- not fried -- but still smothered with plenty of sauce and two different types of cheese -- both mozzarella and parmesan! Serve the chicken with regular pasta, whole wheat pasta, spaghetti squash or zucchini noodles...whatever suits your diet and taste preferences.

    Why this is an Easy Healthy Chicken Parmesan Recipe

    • There's no pre-cooking, breading, or slicing necessary for this quick-prep dinner -- just arrange the raw ingredients in your dish!
    • The healthy chicken parmesan bakes in the oven (rather than frying in a skillet), so it's a hands-off option for busy nights.
    • You can assemble the dish in advance and keep it in the refrigerator until you're ready to pop it in the oven. Can't beat the convenience of a make-ahead meal!

    How to Make Healthy Baked Chicken Parmesan

    As you can see in the video below, this healthy chicken parmesan recipe bakes in the oven instead of frying in a skillet! That makes it easier and better for us. Plus, since you'll make the chicken without breading, it doesn't get soggy in the pan. An added bonus!

    Ingredients for a Quick Healthy Chicken Parmesan Recipe

    • Boneless, skinless chicken breasts
    • Marinara sauce
    • Fresh mozzarella
    • Parmesan cheese
    • Italian seasoning and basil
    • Salt and pepper

    Healthy Chicken Parmesan | 1-Minute Video

    Step 1: Place Ingredients in Baking Dish

    Spread half of the marinara sauce in the bottom of a baking dish. Place the raw chicken on top, season with Italian seasoning, salt and pepper, and pour the remaining marinara sauce over top. Cover with foil.

    Step 2: Bake the Chicken Parmesan in the Oven

    Bake the covered dish in a 425 degree F oven for about 20-35 minutes (depending on the size and thickness of your meat).

    Step 3: Add Cheese

    Top the chicken with fresh mozzarella and grated Parmesan cheese, return the dish to the oven (uncovered), and finish baking until the cheese is melted (about 10 more minutes). Ta-da!

    What to Serve with Chicken Parmigiana

    The cheesy chicken is best when served with pasta and marinara sauce. Don't forget a side of garlic bread, too!

    What Noodles for Chicken Parmesan?

    This is a matter of preference, so pick your favorites! Classic options include spaghetti, angel hair, linguine or fettuccine. Penne, rigatoni or rotini will also work. If you're looking for a healthier noodle swap, try cooked spaghetti squash, spiralized zucchini noodles, or whole wheat or grain-free pasta options.

    Healthy Sides for Chicken Parmesan

    • A simple green salad dressed in Italian Balsamic Vinaigrette
    • Garlic Roasted Broccoli
    • 2-Ingredient Italian Sugar Snap Peas
    • Oven-Roasted Asparagus
    • Roasted Cabbage
    • Garlic and Parmesan Cauliflower Mash

    Make Ahead

    Assemble the dish in advance, cover with foil, and refrigerate for up to 24 hours before baking or freezer for up to 3 months. When ready to cook the chicken, allow the dish to sit on the counter and come to room temperature for at least 30 minutes before it goes into the oven. If the chicken is still really cold when you put it in the oven, you may need to increase the baking time by a few minutes. Wait to add the cheese at the end, as instructed.

    Storage

    Leftover baked chicken parmesan will keep in an airtight container in the refrigerator for 3-4 days. You can also freeze the leftovers for up to 3 months.

    To reheat the chicken parmesan, place the chicken on a baking sheet and warm in a 350 degree oven just until heated though (about 10 minutes for small pieces of chicken). You can also warm individual servings in the microwave for 1-2 minutes. When reheating chicken, be careful not to warm it for too long or it can become overcooked, tough and dry.

    Tips for the Best Healthy Chicken Parmesan Recipe

    • Use the best quality, most flavorful marinara sauce. I recommend Rao's brand sauce, which does not include any added sugar. If you prefer to make your own sauce, try this easy marinara recipe.
    • Have some extra marinara sauce on hand to serve over pasta or zucchini noodles, if desired.
    • For a quick cooking time, be sure to use smaller chicken breasts (about 4-5 ounces each) or cut your large chicken breasts in half to make chicken cutlets.
    • Allow the dish to rest for 5-10 minutes before serving. This will allow the sauce to thicken a bit more and the chicken will retain its juices.
    • Serve the chicken parmesan bake as a low-carb meal and skip the pasta. A side salad or some of the other healthy sides suggested are nice options.
    • Serve the cheesy baked chicken on toasted hoagie rolls to make Chicken Parm Subs.
    • Garnish with fresh herbs if you have some on hand!

    Healthy baked chicken parmesan on a plate of spaghetti with fresh basil

    More Healthy Chicken Recipes to Try

    • Blackened Chicken
    • Salsa Chicken {Dump-and-Bake}
    • Lemonade Chicken
    • Chicken Marsala {Dump-and-Bake}
    Print Pin
    4.93 from 14 votes

    Dump-and-Bake Healthy Chicken Parmesan

    ​​​​​​​Just as cheesy and kid-friendly as the original, this Dump-and-Bake Healthy Chicken Parmesan is an easy dinner with no prep work!
    Course Dinner
    Cuisine Italian
    Keyword baked chicken parmesan, chicken parmesan, healthy chicken parmesan
    Prep Time 10 minutes
    Cook Time 30 minutes
    Total Time 40 minutes
    Servings 4 - 6 people
    Calories 256.5kcal
    Author Blair Lonergan

    Ingredients

    • 6 small boneless, skinless chicken breasts (about 24 ounces total) or 6 chicken cutlets
    • 1 (16 ounce) jar marinara sauce
    • 6 ounces fresh mozzarella, sliced
    • ¼ cup grated Parmesan cheese
    • Italian seasoning, to taste
    • Salt and pepper, to taste
    • Basil or additional fresh herbs, for garnish
    • Optional: cooked pasta, for serving

    Instructions

    • Preheat oven to 425 degrees F.
    • Spray a large baking dish (about 9-inch by 13-inch) with cooking spray. Spread half of the marinara sauce in the bottom of the dish. Add the chicken on top of the sauce. Sprinkle chicken with Italian seasoning, salt, and pepper, to taste.
    • Pour remaining sauce over chicken. Cover with foil and bake for 20 minutes. If you are using larger chicken breasts you will need to increase the baking time to at least 30-35 minutes.
    • Remove foil, place mozzarella slices and grated Parmesan on top of chicken. Return chicken to the oven (uncovered) for an additional 10 minutes, or until cheese is melted and chicken reaches an internal temperature of 165 degrees F.

    Video

    Notes

    Cooking for Two? Cut the ingredients in half and bake the chicken in an 8-inch or 9-inch square baking dish.
    Want to prep ahead? Place all of the ingredients in the dish, cover, and refrigerate until ready to bake. You can also freeze the dish (before baking) for up to 3 months -- just make sure that it's wrapped tightly to prevent freezer burn.

    Nutrition

    Serving: 1/6 of the recipe | Calories: 256.5kcal | Carbohydrates: 4.9g | Protein: 34.9g | Fat: 10.2g | Saturated Fat: 4.2g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1.6g | Cholesterol: 84.8mg | Sodium: 495mg | Potassium: 27mg | Fiber: 1.3g | Sugar: 2.7g
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    Reader Interactions

    Comments

    1. Gayle @ Pumpkin 'N Spice

      March 24, 2017 at 7:23 am

      My husband is ALL about chicken Parmesan...it's one of his favorite meals, so I know he would go crazy over this dump and bake dish. Love how easy and flavorful it is. Just what we need for busy weeks!

      Reply
      • Blair

        March 25, 2017 at 2:17 pm

        Thanks, Gayle! My husband loves this dish too!

        Reply
    2. Joanne

      March 25, 2017 at 3:21 am

      5 stars
      Mmmm - looks simple and totally scrummy. Will be trying this one this week. Thank you!

      Reply
      • Blair

        March 25, 2017 at 2:18 pm

        That's great, Joanne! Enjoy! 🙂

        Reply
    3. Kate @ Framed Cooks

      March 25, 2017 at 3:28 pm

      Oh, how I can relate to these rollercoaster days! Love the idea of this recipe - the easiness and the deliciousness! Pinning!

      Reply
      • Blair

        March 25, 2017 at 3:53 pm

        Thanks so much, Kate! It's just real life, right?! 🙂

        Reply
    4. Kristy from Southern In Law

      March 25, 2017 at 11:40 pm

      Oooh! This looks amazing! We loveeee chicken parmesan and I love that you served it with spaghetti!

      Reply
      • Blair

        March 26, 2017 at 6:51 am

        Yep, it's a match made in heaven! 🙂 Thanks for stopping by, Kristy!

        Reply
    5. Sharon K

      April 08, 2017 at 7:32 am

      I have been making something almost exactly the same for years now. It is quick, easy, and healthier without all the breading. Shredded mozzarella works in a pinch if you don't have fresh but fresh is best! Dinner always ready to go in 30 'minutes and hubby likes it a lot. Thanks for sharing!

      Reply
      • Blair

        April 08, 2017 at 10:51 am

        Awesome! Great minds think alike, Sharon! 🙂 I agree -- shredded mozzarella cheese works very well in a pinch!

        Reply
      • Ashley

        May 14, 2018 at 5:37 pm

        I do not have cooking spray,can I put foil on the bottom too?

        Reply
    6. Tyler

      July 12, 2017 at 10:06 am

      If I cut the ingredients in half to make it for two, do I need to cut the cooking times in half too?

      Reply
      • Blair

        July 12, 2017 at 10:59 am

        Hey, Tyler! The cooking time should remain the same! 🙂 Enjoy!

        Reply
    7. Paulette Jenkins

      July 31, 2017 at 3:47 pm

      Can I use spaghetti saucw?

      Reply
      • Blair

        July 31, 2017 at 7:58 pm

        Absolutely, Paulette! Any similar sauce that you love will work well!

        Reply
    8. Kiersten Schulze

      August 02, 2017 at 4:12 pm

      What mara nara sauce do you use ?

      Reply
    9. Susan Martin

      August 19, 2017 at 11:44 am

      Hi there, this looks fantastic! Have u ever tried adding zucchini? I want to make this tomorrow and I was just given a zucchini, wondering if I should added it chopped of cook separately? Would it be too watery?
      Thanks!

      Reply
      • Blair

        August 19, 2017 at 11:59 am

        Hi, Susan! I have never tried adding zucchini, but I think it would work really well! I would just chop it up finely (so that you're sure it is cooked through by the end of the baking time) and add it to the dish. It will add some moisture, but I don't think that it should be too watery -- especially if you're just using one zucchini. 🙂

        Reply
    10. Melanie Branting

      August 28, 2017 at 11:26 pm

      Made this for dinner tonight. I've never had chicken parm before and I'm in love! Served it over some fettuccine, perfect!

      Reply
      • Blair

        August 29, 2017 at 4:34 am

        Yay! I'm so glad that you liked it, Melanie! Thanks for letting me know! 🙂

        Reply
        • Ashley

          May 14, 2018 at 5:38 pm

          I do not have cooking spray,can I put foil on the bottom too?

          Reply
          • Blair

            May 14, 2018 at 5:41 pm

            Hey, Ashley! Yes, you can use foil on the bottom or you can butter the dish or rub it with a little bit of oil. Any of those options will work! 🙂

            Reply
    11. Jill

      August 31, 2017 at 9:27 pm

      Just made this dish, and it was delicious! It's SO EASY and you will most likely have all the ingredients in a pantry and fridge... and that's what I like!!!! ???? Thank you for posting this recipe!

      Reply
    12. Irina

      September 06, 2017 at 4:32 pm

      Is it just me? After 20 minutes my chicken (thin breast filets) are are still pink, gave another 10 min in the oven - still pink with pink juice inside. did anyone else have same problem?

      Reply
      • Blair

        September 06, 2017 at 5:03 pm

        Hi, Irina! No, I haven't heard anyone else complain about the chicken not cooking all the way through. 🙁

        Reply
      • Bella

        October 02, 2017 at 11:33 am

        I had that problem also. But after another 10 mins it was perfect !

        Reply
      • Edwina

        December 28, 2019 at 8:59 pm

        I had this same issue. An hour in, with all the cheese burned, I’m giving up. I’ll have the pasta for dinner while my daughter has Ramen. Hoping for better luck with the pork tenderloin.

        Reply
        • Ann ODonnell Gardner

          June 09, 2020 at 6:11 pm

          Probably, you had larger breasts. Check the weight next time and perhaps cut into smaller pieces if they are extra-large .

          Reply
    13. Christina Williams

      September 17, 2017 at 7:57 pm

      Making this tonight! I can't believe how easy these recipes are. Thank you!!! You need a cookbook!!!

      Reply
      • Blair

        September 17, 2017 at 8:09 pm

        Awesome, Christina! Enjoy!!! And thank you so much for your kind words. 🙂

        Reply
    14. Leslie

      October 16, 2017 at 9:18 pm

      This caught my eye yesterday. Just made today with organic chicken tenderloins. Came out amazing. My fiance loved it and so did it. Served with whole grain pasta. Thank you so much for sharing your recipe..

      Reply
      • Blair

        October 17, 2017 at 5:21 am

        Awesome, Leslie! Thank you so much for letting me know. I'm glad that you both enjoyed it! 🙂

        Reply
    15. Toni

      November 13, 2017 at 10:40 pm

      Thank you for the recipe quick simple but most of all it came out delicious ????

      Reply
      • Blair

        November 14, 2017 at 5:23 am

        Great! So glad that you loved it, Toni!

        Reply
    16. Flo

      December 15, 2017 at 7:34 am

      Hi, I was wondering if I can brown the chicken breast first? Thank you for sharing the recipe.

      Reply
      • Blair

        December 15, 2017 at 9:40 am

        Hi, Flo! Yes, it should work fine to brown the chicken first, if that's your preference.

        Reply
    17. Alicia

      January 03, 2018 at 7:47 pm

      4 stars
      I literally just made this tried a sample (it tastes amazing) and the entire kitchen smells awesome! My husband loves chicken parm, but I dread the steps for the original version. Thanks for the easy, tasty version!

      Reply
      • Blair

        January 04, 2018 at 7:29 am

        That's great, Alicia! I'm so glad that it's an easy option that keeps your husband happy too! 🙂

        Reply
    18. Taylor

      January 14, 2018 at 8:18 pm

      Just made this for my husband and I with veggie spaghetti instead of regular pasta, he loved it so much he's taking all of the left overs for lunch tomorrow! Definitely an amazing dinner!

      Reply
      • Blair

        January 15, 2018 at 7:38 am

        Awesome, Taylor! Thanks so much for letting me know. I'm glad that your husband enjoyed it! 🙂

        Reply
    19. Colleen

      January 19, 2018 at 6:31 pm

      One of the best recipes I've found online! This is truly as quick, easy, and tasty as it gets!

      Reply
      • Blair

        January 20, 2018 at 6:10 am

        Thanks, Colleen! 🙂

        Reply
    20. Janis

      January 21, 2018 at 6:41 pm

      5 stars
      I just made this for our Sunday dinner and it was a huge hit! I’m always looking for new chicken recipes and this was great and so easy to get together.
      Thanks for sharing!!

      Reply
      • Blair

        January 21, 2018 at 8:04 pm

        That's great, Janis! Thanks so much for letting me know! 🙂

        Reply
    21. Hunter

      January 23, 2018 at 12:56 am

      5 stars
      I just wanted to come report back that I made this recipe last night and it was absolutely delicious. Such an easy and quick way to have chicken parm, without all of the extra steps to bread and fry the chicken. I will be keeping this recipe around for good! Thank you for sharing it.

      Reply
      • Blair

        January 23, 2018 at 5:08 am

        Thank you so much for taking the time to let me know, Hunter! I'm so glad that you enjoyed it!

        Reply
    22. Amanda

      January 23, 2018 at 6:49 pm

      5 stars
      Blair, thank you so much for sharing this recipe. I made it tonight and the family went crazy over it! They are saying that this is now their new favorite.

      Reply
      • Blair

        January 23, 2018 at 7:44 pm

        That's awesome, Amanda! Thank you for letting me know! 🙂

        Reply
    23. Andrea Kowalchik dwenger

      February 23, 2018 at 6:59 pm

      Hey girl! Thanks for the recipe! When the fam ate this great dish it reminded me of the fun times we had!

      Reply
      • Blair

        February 23, 2018 at 7:34 pm

        Andrea!!!! Thanks so much for your note! Gosh, we had so many fun (CRAZY) times! I miss you and I think about you often. Hope your family is doing well! xoxo

        Reply
    24. Ashley

      March 08, 2018 at 11:08 am

      5 stars
      My husband and I loved this recipe! It was such a quick weeknight dinner. We will definitely be making again!

      Reply
      • Blair

        March 08, 2018 at 12:33 pm

        Great! I'm so glad to hear that, Ashley. Thank you!

        Reply
    25. Virginia

      March 28, 2018 at 6:23 pm

      How small is small exactly for the chicken?
      I had three bug chicken breasts and cut them and half and this dish took an hour or so for the chicken to reach it's temperature.

      Reply
      • Blair

        March 28, 2018 at 8:35 pm

        Hi, Virginia! As I note in the ingredients above, I used 24 ounces of chicken total. That means that each of the small chicken breasts were about 4 ounces.

        Reply
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