Description
A quick, healthy 20-minute dinner featuring baked chicken breasts coated in a high-protein panko mixture, served over zucchini noodles or whole wheat pasta with marinara and melted mozzarella.
Ingredients
- Boneless, skinless chicken breasts
- Panko breadcrumbs
- Unflavored whey or casein protein powder
- Large eggs
- Marinara sauce (low sugar)
- Zucchini noodles or whole wheat pasta
- Low-moisture mozzarella cheese
- Italian seasoning
- Garlic powder
- Onion powder
- Salt and pepper
- Cooking spray
Instructions
- Preheat oven to 400°F (200°C).
- Pound chicken breasts to ½ inch thickness and pat dry.
- Whisk eggs with salt and pepper in one shallow dish.
- Mix panko, protein powder, Italian seasoning, garlic powder, and onion powder in another dish.
- Dip chicken in egg wash, then press firmly into breadcrumb mixture to coat evenly.
- Place chicken on a parchment-lined baking sheet and bake for 12-15 minutes until internal temperature reaches 165°F.
- Heat marinara sauce in a saucepan over medium heat.
- Cook zucchini noodles briefly or boil pasta until al dente.
- Assemble bowls with base, topped with baked chicken, warm marinara, and mozzarella.
- Broil or microwave for 1-2 minutes until cheese is melted and bubbly.
- Garnish with fresh basil and serve immediately.
Notes
Avoid overcrowding the baking sheet to ensure crispiness. Spray breaded chicken with cooking spray before baking for better browning. For a gluten-free version, use certified gluten-free panko. Leftovers can be stored in the fridge for 3 days; reheat in an oven or air fryer to maintain crunch.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Cuisine: Italian-American
Nutrition
- Serving Size: 1 bowl per serving
- Calories: 450
- Sugar: 6
- Sodium: 600
- Fat: 12
- Saturated Fat: 4
- Carbohydrates: 35
- Fiber: 4
- Protein: 45
Keywords: high protein, healthy dinner, chicken parmesan, meal prep, gluten-free option, quick recipes, fitness food