Description
This High Protein Chicken Parmesan Casserole offers a healthier take on a classic comfort food, boosting protein without sacrificing flavor. It’s perfect for a weeknight meal or meal prepping, providing a satisfying and energizing dish.
Ingredients
- 500g (1 lb) chicken breast, cubed
- 200g (7 oz) Greek yogurt, low-fat
- 150g (5 oz) cottage cheese, drained
- 100g (3.5 oz) Parmesan cheese, grated
- 150g (5 oz) mozzarella cheese, shredded
- 60g (0.5 cup) almond flour
- 30g (0.25 cup) panko breadcrumbs
- 1 large egg, beaten
- 2 cups (480 ml) marinara sauce
- 2 tbsp (30 ml) olive oil
- 2 cloves garlic, minced
- 1 tsp (5 ml) dried oregano
- 0.5 tsp (2.5 ml) smoked paprika
- 0.25 tsp (1.25 ml) black pepper
- 0.5 tsp (2.5 ml) salt
- Fresh basil leaves (8-10)
- 1 tbsp (15 ml) lemon zest (optional)
Instructions
- Preheat & Prepare: Preheat oven to 190°C (375°F) and oil a 9-inch baking dish.
- Set Up Coating: Combine almond flour, paprika, salt, and pepper in one bowl; panko in another.
- Coat Chicken: Dip chicken in egg, then almond flour mixture, then panko.
- Sear Chicken: Fry coated chicken in olive oil until golden brown.
- Simmer Sauce: Warm marinara sauce with garlic and oregano.
- Mix Cheese: Combine Greek yogurt, cottage cheese, mozzarella, and Parmesan.
- Assemble Casserole: Layer sauce, chicken, and cheese mixture in baking dish. Repeat.
- Bake & Finish: Top with remaining cheese and panko; bake for 25-30 minutes.
- Rest & Garnish: Let rest for 5 minutes; garnish with basil and lemon zest.
Notes
For a perfectly golden top, ensure the oven is preheated and use a generous amount of cheese. Adding panko breadcrumbs provides extra crunch.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Category: Dinner
- Method: Bake
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving
- Calories: 450 kcal
- Sugar: 15 g
- Sodium: 600 mg
- Fat: 20 g
- Saturated Fat: 8 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 3 g
- Protein: 40 g
- Cholesterol: 100 mg