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High-protein chicken parm topped with golden melted cheese and marinara sauce in a baking dish

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.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
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.