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Healthy Chicken Parmesan Casserole - Comfort Food Made Lighter

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

Ingredients
  

  • 1.5 to 2 pounds boneless, skinless chicken breasts, cut into 1-inch cubes
  • 2 cups marinara sauce (look for a low-sugar, no-added-oil option)
  • 2 cloves garlic, minced
  • 1 teaspoon dried Italian seasoning (or a mix of oregano and basil)
  • 1/2 teaspoon crushed red pepper flakes (optional, for heat)
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 1 tablespoon extra-virgin olive oil
  • 1/2 cup whole-wheat panko breadcrumbs (or regular panko if preferred)
  • 1/2 cup freshly grated Parmesan cheese
  • 1 1/2 cups shredded part-skim mozzarella cheese
  • 1/4 cup chopped fresh basil or parsley, plus extra for garnish
  • Optional add-ins: 2 cups baby spinach, 1 small zucchini (thinly sliced), or 1 cup halved cherry tomatoes
  • Nonstick cooking spray

Method
 

  1. Prep your oven and pan: Preheat the oven to 400°F (200°C). Lightly coat a 9x13-inch baking dish with nonstick spray.
  2. Season the chicken: In a bowl, toss the chicken cubes with olive oil, salt, pepper, Italian seasoning, and minced garlic until evenly coated.
  3. Layer the base: Spread 1 cup of marinara sauce over the bottom of the baking dish. Scatter the seasoned chicken in an even layer on top.
  4. Add veggies (optional but recommended): If using spinach, zucchini, or cherry tomatoes, layer them over the chicken. They’ll soften and meld into the sauce as it bakes.
  5. Top with sauce and cheese: Spoon the remaining 1 cup of marinara over the chicken. Sprinkle with half of the Parmesan, then half of the mozzarella.
  6. Mix the crisp topping: In a small bowl, combine panko and the remaining Parmesan. Stir in a pinch of salt and red pepper flakes if using. Sprinkle evenly over the casserole, then finish with the remaining mozzarella.
  7. Bake: Cover loosely with foil and bake for 15 minutes. Remove the foil and bake another 10–15 minutes, until the chicken is cooked through (internal temp 165°F/74°C) and the top is golden and bubbly.
  8. Rest and finish: Let the casserole rest for 5–10 minutes to set. Sprinkle with chopped fresh basil or parsley for a bright finish.
  9. Serve: Enjoy as is, or pair with whole-grain pasta, spaghetti squash, or a crisp green salad.