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Chicken Parmesan Protein Bake - A Comforting, High-Protein Classic

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • 1.5–2 pounds boneless, skinless chicken breasts (pounded to even thickness or sliced into cutlets)
  • 1 teaspoon kosher salt, divided
  • 1/2 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon Italian seasoning
  • 1/2 cup almond flour (or whole-wheat breadcrumbs if preferred)
  • 1/2 cup finely grated Parmesan cheese
  • 2 large eggs, beaten
  • 2 tablespoons olive oil (for searing)
  • 2 cups marinara sauce (choose a low-sugar brand)
  • 1 cup part-skim shredded mozzarella
  • 1/4 cup extra grated Parmesan (for topping)
  • Fresh basil or parsley, chopped, for garnish
  • Optional add-ins: red pepper flakes, sautéed spinach, or roasted zucchini rounds

Method
 

  1. Prep the chicken: If your chicken breasts are thick, slice them horizontally into cutlets or pound to about 1/2-inch even thickness. Pat dry with paper towels. Season lightly with 1/2 teaspoon salt and the black pepper.
  2. Set up the coating station: In one shallow bowl, whisk the eggs. In another, mix almond flour, 1/2 cup grated Parmesan, garlic powder, Italian seasoning, and remaining 1/2 teaspoon salt.
  3. Coat the chicken: Dip each cutlet in egg, shake off excess, then press into the almond-Parmesan mixture. Coat both sides well and set on a plate.
  4. Preheat the oven: Heat to 400°F (200°C). Lightly oil a 9x13-inch baking dish and spread 1/2 cup marinara over the bottom.
  5. Sear for texture: Heat olive oil in a large skillet over medium-high. Sear cutlets 2–3 minutes per side until golden. They don’t need to cook through; you’re building crust and flavor.
  6. Assemble the bake: Arrange seared chicken over the marinara in the baking dish. Spoon remaining marinara over the top, then sprinkle with mozzarella and the extra Parmesan.
  7. Bake: Bake uncovered for 15–20 minutes, until the cheese is melted and bubbling and the chicken reaches an internal temperature of 165°F (74°C).
  8. Rest and garnish: Let the dish rest 5 minutes. Top with chopped basil or parsley. Add red pepper flakes if you like heat.
  9. Serve: Pair with a simple green salad, steamed broccoli, or roasted veggies. If you want carbs, serve with whole-wheat pasta or spaghetti squash.