High-Protein Chicken Parm

Ingredients for High-Protein Chicken Parm

I have tested this recipe quite a few times, and the quality of a few key ingredients really does make a difference. I always use fresh chicken breast and grate the Parmigiano Reggiano right before cooking for the best flavor.

• 22 oz (615g) chicken breast (patted dry and lightly pounded to even thickness)
• 1 tsp olive oil
• Salt, to taste
• Black pepper, to taste
• Garlic powder, to taste (I recommend a generous pinch for real depth of flavor)
• 3.5 oz (100g) marinara sauce (my preference is a simple jarred marinara with no added sugar)
• 3.2 oz (90g) 2% cottage cheese (in my experience, full-fat works too but 2% keeps it lighter and higher in protein)
• 0.7 oz (20g) Parmigiano Reggiano, freshly grated (pro tip: skip the pre-grated bags and always grate fresh for the best melt and flavor)
• Dried oregano, to taste
• Red chili flakes, to taste

Step-by-Step Instructions

In my experience, taking a few extra minutes to sear the chicken properly before baking is what gives this high-protein chicken parm its golden, restaurant-quality crust. Do not skip that step.

Step 1: Pat the chicken breasts completely dry with paper towels. Lightly pound them to an even thickness using a meat mallet or rolling pin. Season both sides generously with salt, pepper, and garlic powder.

Step 2: Heat 1 teaspoon of olive oil in a skillet over medium heat. Once the oil is shimmering, add the chicken and sear for 3 to 4 minutes per side until deep golden brown. Avoid moving the chicken while it sears so it builds a proper crust. The chicken will not be fully cooked through at this stage, and that is expected.

Step 3: While the chicken sears, mix the cottage cheese with the freshly grated Parmigiano Reggiano in a small bowl until well combined. Set aside. This is your cheese topping, and it bakes into something wonderfully creamy.

Step 4: Transfer the seared chicken to a baking dish. Spoon marinara sauce evenly over each piece, then spread the cheese mixture generously on top.

Step 5: Sprinkle dried oregano and red chili flakes to your liking.

Step 6: Bake in a preheated oven at 350 degrees F (180 degrees C) for 12 to 15 minutes, until the cheese is melted and golden at the edges. Use the golden color as your visual cue that it is ready.

Step 7: Remove from the oven and let the chicken rest for 2 minutes before serving. This short rest keeps the juices inside the meat where they belong.

What to Serve with High-Protein Chicken Parm

The best sides for high-protein chicken parm balance the richness of the tomato and cheese with something fresh, light, or hearty depending on your goals. Here are my favorite pairings that work every time.

Roasted Zucchini or Steamed Broccoli: Both are low-carb options that soak up any extra marinara on the plate beautifully. The slight bitterness of broccoli cuts through the richness of the cheese topping. For an even easier weeknight pairing, these grilled chicken and broccoli bowls with creamy garlic sauce use the same wholesome ingredients and are great inspiration for your side.

Simple Green Salad: A crisp salad with lemon vinaigrette adds brightness that lifts the whole plate. Arugula works especially well alongside the Italian seasoning in this recipe. If you want to turn it into a full meal, this high-protein chicken street corn salad pairs beautifully on the side.

Cauliflower Rice: A great low-carb base that soaks up the sauce without competing with the main dish. It adds volume and texture while keeping the meal light. This works well alongside dishes like this keto chicken parmesan if you want to explore more low-carb chicken ideas.

Whole Wheat Pasta or Orzo: If you need more carbohydrates after a workout, a small portion of pasta tossed in olive oil makes this a more substantial recovery meal. This cajun chicken alfredo orzo is another protein-forward pasta option worth bookmarking.

Crispy Gnocchi with Greens: For something a little heartier, crispy gnocchi with spinach and feta makes a satisfying Italian-inspired side that complements the flavors in this chicken parm perfectly.

Copycat Chipotle Rice: If you want an easy grain-based side that comes together fast, this copycat Chipotle rice is a crowd-pleasing base that pairs well with the savory tomato and cheese topping.

Storage and Serving Tips

Leftovers keep well in an airtight container in the refrigerator for up to 3 days. Store the chicken whole rather than sliced to help it retain moisture.

To reheat, I recommend using the oven or an air fryer at 325 degrees F for 8 to 10 minutes. This keeps the cheese topping from going rubbery, which is the most common issue with microwaving. If you do use the microwave, cover the dish loosely and heat in 30-second intervals.

Pro tip: this high-protein chicken parm is an excellent meal prep option. Cook a full batch, portion it into containers with your sides of choice, and you have easy lunches or dinners ready for the week. It also reheats well the next day with the flavors even more developed.

High-Protein Chicken Parm

A quick and wholesome take on classic chicken parmesan made with juicy seared chicken breast, marinara sauce, and a creamy cottage cheese and Parmigiano Reggiano topping. Ready in 30 minutes and packed with protein.

Print Recipe Save to My Pins

Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Servings: 4 portions

Course: Dinner, Main Course

Cuisine: American, Italian-American

Calories: 265

Ingredients Equipment Method Notes

Ingredients

  

• 22 oz chicken breast patted dry and lightly pounded to even thickness
• 1 tsp olive oil
• salt to taste
• black pepper to taste
• garlic powder to taste
• 3.5 oz marinara sauce simple jarred or homemade, no added sugar preferred
• 3.2 oz 2% cottage cheese
• 0.7 oz Parmigiano Reggiano freshly grated
• dried oregano to taste
• red chili flakes to taste

Equipment

• Skillet or oven-safe pan
• Baking dish
• Meat mallet or rolling pin
• Small mixing bowl
• Meat thermometer

Method

 

1. Pat the chicken breasts completely dry with paper towels. Lightly pound to an even thickness using a meat mallet or rolling pin. Season both sides with salt, pepper, and garlic powder.
2. Heat 1 teaspoon of olive oil in a skillet over medium heat. Once shimmering, sear the chicken for 3 to 4 minutes per side until deep golden brown. Do not move the chicken while it sears. The chicken will not be fully cooked through at this stage.
3. In a small bowl, mix the cottage cheese with the freshly grated Parmigiano Reggiano until well combined. Set aside.
4. Transfer the seared chicken to a baking dish. Spoon marinara sauce evenly over each piece, then spread the cheese mixture generously on top.
5. Sprinkle dried oregano and red chili flakes to taste.
6. Bake in a preheated oven at 350 degrees F (180 degrees C) for 12 to 15 minutes, until the cheese is melted and golden at the edges and the internal temperature of the chicken reaches 165 degrees F.
7. Remove from the oven and let the chicken rest for 2 minutes before serving. Serve with roasted vegetables, a green salad, or your preferred side.

Notes

Leftovers keep in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or air fryer at 325 degrees F for 8 to 10 minutes for best texture. The cheese mixture can be prepared a day ahead and stored separately. Use a meat thermometer to confirm the chicken reaches 165 degrees F before serving.