High-Protein Baked Chicken Parmesan with Greek Yogurt Coating
High-protein baked chicken Parmesan with Greek yogurt and ricotta. 42g protein per serving, easy weeknight dinner.
Ingredients
- 4 boneless, skinless chicken breasts (about 6 oz each)
- 1 cup plain nonfat Greek yogurt
- 1 cup panko breadcrumbs
- 1/2 cup grated Parmesan cheese
- 2 tsp garlic powder
- 2 tsp dried Italian seasoning
- 1 tsp black pepper
- 1 tsp kosher salt
- 2 cups marinara sauce (no added sugar preferred)
- 1 1/2 cups part-skim mozzarella cheese, shredded
- 3/4 cup part-skim ricotta cheese
- 1/4 cup fresh basil, chopped
- 2 tbsp olive oil cooking spray
- 1 tbsp lemon juice
Instructions
- 1
Preheat your oven to 400°F and line a large baking sheet with parchment paper.
- 2
Place each chicken breast between two sheets of plastic wrap and pound to an even 1/2-inch thickness using the flat side of a meat mallet.
- 3
Mix together the panko breadcrumbs, Parmesan cheese, garlic powder, Italian seasoning, black pepper, and kosher salt in a shallow bowl.
- 4
Spread the Greek yogurt evenly across another shallow bowl, then dip each chicken breast to coat both sides completely.
- 5
Press each yogurt-coated chicken breast into the breadcrumb mixture, patting gently so the coating adheres to both sides.
- 6
Arrange the breaded chicken breasts on your prepared baking sheet and lightly spray both sides with olive oil cooking spray.
- 7
Bake for 15 minutes until the coating is light golden and the chicken is starting to firm up.
- 8
Remove the baking sheet from the oven and spoon about 1/2 cup of marinara sauce over each chicken breast.
- 9
In a small bowl, stir together the ricotta cheese, 1/4 cup of the mozzarella, fresh basil, and lemon juice until well combined.
- 10
Drop spoonfuls of the ricotta mixture onto the center of each sauced chicken breast, then top with the remaining mozzarella cheese.
- 11
Return to the oven and bake for 12-15 minutes until the cheese is bubbling at the edges and the chicken reaches an internal temperature of 165°F.
- 12
Let rest for 3 minutes before serving to allow the cheese to set slightly.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| whole egg wash | plain nonfat Greek yogurt | Greek yogurt adds 10g of protein per serving compared to eggs, while providing a creamy binding agent that keeps chicken incredibly moist during baking |
| all mozzarella cheese topping | blend of part-skim mozzarella and ricotta cheese | Ricotta adds 7g of protein per serving while maintaining creamy texture; part-skim mozzarella reduces saturated fat without sacrificing melt quality |
| deep frying in oil | baking with light olive oil spray | Eliminates 200+ calories of absorbed oil per serving while keeping the chicken crispy; the yogurt coating creates excellent texture without frying |
| regular breadcrumbs | panko breadcrumbs mixed with Parmesan | Panko creates superior crispness with less oil absorption, and the added Parmesan boosts umami flavor and adds 2g of protein per serving |
| standard marinara sauce | no-sugar-added marinara sauce | Reduces unnecessary sugar while maintaining authentic tomato flavor, keeping blood sugar stable and macros cleaner for high-protein goals |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 420 |
| Total Fat | 16g |
| Saturated Fat | 8g |
| Cholesterol | 88mg |
| Sodium | 920mg |
| Carbohydrates | 25g |
| Fiber | 2g |
| Sugar | 3g |
| Protein | 42g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
