High Protein Chicken Parmesan Casserole – Easy, Cheesy, 36g Protein!
Quick Recipe Overview
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Total Time: 50 minutes
- Servings: 6
- Protein: 36 g per serving
- Calories: ~450 kcal per serving
Introduction
I’m always hunting for dishes that deliver on flavor and nutrition. Enter this High-Protein Chicken Parmesan Casserole: it’s everything you love about chicken parm—crispy chicken, tangy marinara, gooey cheese—layered in a cozy casserole dish and packing a serious protein punch at 36 g per serving.
It’s ideal for busy weeknights, post-workout refuels, or anytime you need comfort without compromise. Let me walk you through my foolproof method to get perfect texture, robust flavor, and top-notch nutrition in one pan.
Ingredient List
| Ingredient | Quantity | Notes / Substitutions |
|---|---|---|
| Boneless, skinless chicken breasts | 1 kg (about 4 medium breasts) | Or use chicken thighs for extra juiciness |
| Salt & freshly ground black pepper | To taste | |
| Italian seasoning | 2 tsp | Or blend of dried basil, oregano, thyme |
| Garlic powder | 1 tsp | |
| All-purpose flour | ½ cup | Or almond flour for low-carb option |
| Eggs | 2 large, beaten | |
| Panko breadcrumbs | 1 ½ cups | Or crushed pork rinds for keto |
| Grated Parmesan cheese | ½ cup | Freshly grated for better melt |
| Olive oil | 2 tbsp | |
| Marinara sauce | 2 cups | Look for no-sugar-added for cleaner profile |
| Part-skim mozzarella cheese | 2 cups shredded | Or blend with provolone |
| Fresh basil leaves | Handful, torn | For garnish |
| Fresh parsley | 2 tbsp, chopped | |
| Optional: red pepper flakes | ¼ tsp | For a spicy kick |
Equipment & Tools Needed
- 9×13 inch baking dish: For even layering and easy serving.
- Mixing bowls (2): One for flour/seasoning, one for eggs.
- Shallow plate or pie pan: To hold breadcrumbs.
- Meat mallet or rolling pin: To pound chicken evenly (≈1 cm thick).
- Tongs: For breading and layering.
- Aluminum foil: To cover casserole while baking.
Preparation Steps
Chicken Prep
- Pound the chicken: Place each breast between two sheets of parchment and gently pound to 1 cm thickness. This ensures even cooking and tenderness.
- Season: Rub both sides with salt, pepper, Italian seasoning, and garlic powder.
Breading Station
- Flour mix: In Bowl 1, whisk together flour, ½ tsp salt, ¼ tsp pepper.
- Egg bath: In Bowl 2, beat eggs until smooth.
- Breadcrumbs: On a shallow plate, combine panko with grated Parmesan.
Dredging Process
- Coat chicken in flour mixture, shake off excess.
- Dip into egg, allowing excess to drip.
- Press into panko–Parmesan mix until fully coated.
Chef’s Tip: Press breadcrumbs firmly but not so hard that they clump; you want a light, crispy crust.
Cooking Instructions
Brown the chicken
-
- Heat 2 tbsp olive oil in a large skillet over medium-high heat.
- Add breaded chicken and cook 2 minutes per side, just long enough to set the crust—don’t worry about cooking through. Transfer to a paper-towel-lined plate.
Assemble the casserole
-
- Preheat oven to 200 °C (400 °F).
- Spread 1 cup marinara sauce evenly on the bottom of your baking dish.
- Arrange chicken pieces in a single layer.
- Spoon remaining sauce over chicken.
- Layer shredded mozzarella evenly on top.
Bake
-
- Cover tightly with foil and bake for 20 minutes.
- Remove foil, switch to broil for 3–5 minutes, watching closely until cheese is golden and bubbly.
Pro Tip: Slide the rack to the top third of your oven for more intense broiling.
Nutrition Information & Macronutrient Breakdown
| Nutrient | Amount per Serving (1/6 casserole) |
|---|---|
| Calories | ~450 kcal |
| Protein | 36 g |
| Total Fat | 18 g |
| – Saturated | 7 g |
| Carbohydrates | 28 g |
| – Fiber | 2 g |
| – Sugars | 6 g |
| Sodium | 750 mg |
- Protein sources: Chicken breast (31 g), Parmesan (3 g), mozzarella (2 g).
- Why 36 g matters: This high-protein content supports muscle repair, keeps you full longer, and stabilizes blood sugar.
Tips & Variations
- Gluten-Free: Swap all-purpose flour for rice flour and panko for gluten-free breadcrumbs.
- Low-Carb/Keto: Use almond flour and crushed pork rinds; skip breadcrumbs entirely if preferred.
- Spicy Twist: Stir ¼ tsp red pepper flakes into the marinara or sprinkle on top before broiling.
- Veggie Boost: Layer thinly sliced zucchini or eggplant between chicken pieces for extra volume.
- Cheese Swap: Mix in smoked provolone or fontina for a deeper flavor profile.
Make-Ahead, Storage & Reheating
- Make-Ahead Assembly: Prepare through Step 2 (assembling the casserole) and refrigerate, covered, up to 24 hours. Add 5 minutes to covered bake time.
- Fridge Storage: Leftovers stay fresh 3–4 days in an airtight container.
- Freezing: Freeze individual portions (flash-freeze on a tray, then bag) up to 3 months. Thaw overnight before reheating.
- Reheating:
- Oven: 175 °C (350 °F) covered for 15–20 minutes until heated through.
- Microwave: 90 seconds on high, then 30 seconds intervals until warm (cheese may not crisp).
Serving Suggestions
- Fresh Salad: Arugula tossed with lemon vinaigrette brightens the rich casserole.
- Garlic Bread: Crusty or cheesy—both soak up extra sauce deliciously.
- Steamed Veggies: Broccoli or asparagus add color and fiber.
- Garnish: Sprinkle torn fresh basil and chopped parsley right before serving for herbaceous lift.
Conclusion
This High-Protein Chicken Parmesan Casserole proves that comfort food and nutrition can go hand in hand. With its melty cheese, crispy chicken, and 36 g of protein per serving, it’s destined to become a weekly staple.
Try it this week, then drop a comment below to let me know how it turned out—and don’t forget to share a photo on Instagram with #ChefHomeWins!
Frequently Asked Questions
1. Can I use pre-shredded cheese?
Yes, but freshly shredded cheese melts and browns more evenly due to its lack of anti-caking agents.
2. What if I don’t have panko?
Standard breadcrumbs work, though the crust will be slightly denser.
3. How do I prevent soggy chicken?
Make sure to briefly brown the crust in the skillet before baking and broil uncovered at the end to restore crispness.
4. Is there a dairy-free version?
Substitute vegan cheese shreds and nutritional yeast in the breading mix; texture and flavor will differ but remain tasty.
5. Can I halve the recipe?
Absolutely—use an 8×8 inch dish and adjust cooking time: start checking at 15 minutes covered.
Enjoy your kitchen victory—and here’s to many more high-protein, flavor-packed casseroles!
