High Protein Chicken Parmesan Casserole (Print Version)
High protein chicken parmesan casserole packed with tender chicken, marinara, and melted cheese. A hearty family meal ready in under an hour.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 40 Minutes minutes
Total Time: 55 minutes
Servings: 6 Servings
Difficulty: Beginner
Cuisine: Italian
# Ingredients:
→ Tender Herb-Crusted Chicken
01 -
2 lbs boneless, skinless chicken breasts, cubed into 1-inch pieces
02 -
1/2 cup whole wheat breadcrumbs
03 -
1/4 cup grated Parmesan cheese
04 -
1 tsp garlic powder
05 -
1 tsp dried Italian seasoning
06 -
1/2 tsp smoked paprika
07 -
Salt and pepper to taste
→ Robust Marinara Base
08 -
2 cups low-sodium marinara sauce
09 -
3 cloves garlic, minced
10 -
1/2 tsp crushed red pepper flakes
11 -
1 tbsp olive oil
→ Creamy Protein Layer
12 -
1 cup low-fat ricotta cheese
13 -
2 large eggs
14 -
1/2 cup low-fat cottage cheese
15 -
1/4 cup fresh basil leaves, chopped
→ Golden Melted Crown
16 -
1 and 1/2 cups shredded part-skim mozzarella cheese
17 -
1/3 cup freshly grated Parmesan cheese
18 -
1/4 tsp dried oregano
# Instructions:
01 -
Preheat your oven to 400°F and lightly grease a 9x13-inch baking dish. Cube 2 lbs boneless, skinless chicken breasts into 1-inch pieces. This High Protein Chicken Parmesan Casserole | Family Meal comes together fast, so having everything prepped upfront keeps the process smooth and efficient.
02 -
In a large bowl, combine 1/2 cup whole wheat breadcrumbs, 1/4 cup grated Parmesan cheese, 1 tsp garlic powder, 1 tsp dried Italian seasoning, 1/2 tsp smoked paprika, and salt and pepper to taste. Toss the cubed chicken pieces in the mixture until every piece is evenly coated.
03 -
Heat 1 tbsp olive oil in a saucepan over medium heat. Add 3 cloves minced garlic and 1/2 tsp crushed red pepper flakes, sautéing for 1 minute until fragrant. Stir in 2 cups low-sodium marinara sauce and simmer for 5 minutes, allowing the flavors to deepen into a robust, savory base.
04 -
In a medium bowl, whisk together 1 cup low-fat ricotta cheese, 2 large eggs, 1/2 cup low-fat cottage cheese, and 1/4 cup chopped fresh basil leaves until smooth and well combined. This creamy protein layer is what makes this High Protein Chicken Parmesan Casserole | Family Meal incredibly satisfying and nutritious.
05 -
Spread half the marinara sauce evenly across the bottom of your prepared baking dish. Arrange the breadcrumb-coated chicken pieces in a single layer over the sauce. Spoon the ricotta-cottage cheese mixture evenly over the chicken, then pour the remaining marinara sauce on top to fully cover.
06 -
Evenly sprinkle 1 and 1/2 cups shredded part-skim mozzarella cheese over the casserole, followed by 1/3 cup freshly grated Parmesan cheese and 1/4 tsp dried oregano. This golden melted crown is the finishing touch that makes this High Protein Chicken Parmesan Casserole | Family Meal irresistibly delicious and visually stunning.
07 -
Cover the dish with foil and bake at 400°F for 25 minutes. Remove the foil and bake for an additional 15 minutes until the cheese is bubbly and golden brown and the chicken reaches an internal temperature of 165°F. The aroma will let you know it's perfectly done.
08 -
For the best High Protein Chicken Parmesan Casserole | Family Meal results, let it rest uncovered for 5-10 minutes before slicing and serving. This allows the layers to set, making it easier to portion into 6 generous servings. Garnish with extra fresh basil for a bright, restaurant-quality finish.
# Notes:
01 -
💡 Meal Prep Tip: You can assemble this entire casserole up to 24 hours in advance, cover tightly with foil, and refrigerate until ready to bake. Simply add 5-10 extra minutes to the covered baking time if going straight from the fridge to the oven.
02 -
🔄 Substitution Tip: Swap the whole wheat breadcrumbs for almond flour to make this casserole gluten-free without sacrificing the satisfying herb-crusted texture on the chicken. You can also use ground turkey instead of chicken breasts for a leaner variation.
03 -
🧊 Storage Advice: Store leftovers in an airtight container in the refrigerator for up to 4 days, or freeze individual portions for up to 3 months. Reheat in the oven at 350°F for 15-20 minutes or microwave on medium power to preserve the cheese texture.
04 -
🍽️ Serving Suggestion: Pair this casserole with a simple arugula salad, steamed broccoli, or zucchini noodles to keep the meal light and balanced. A slice of crusty whole grain bread also works beautifully for scooping up the extra marinara sauce.
# Tools You'll Need:
01 -
9x13 inch baking dish
02 -
large mixing bowl
03 -
medium mixing bowl
04 -
chef's knife
05 -
cutting board
06 -
measuring cups and spoons
07 -
box grater
08 -
oven
# Nutrition Facts (Per Serving):
Calories: 485 kcal
Total Fat: 19 g
Total Carbohydrate: 18 g
Protein: 57 g