Recipe: Chicken Parm

May 28, 2015


What are you craving right now? Many of us may feel it’s too close to summer to enjoy real food. When I say ‘real food’, I’m not talking about microwaveable pizza or toaster pastries. I’m referring to fresh, hot, flavor-filled, melt-in-your-mouth morsels that deserve savoring. However, those meals aren’t always available on the menu. They’re either too many calories, too many carbs, too little time to prepare…So we created some healthier alternatives. Check out our version of Chicken Parmesan and be sure to view our tips to fit it into your nutrition plan.






  • 4 Chicken Breasts
  • 1/2 Cup Breadcrumbs
  • 1 Cup Shredded Parmesan Cheese
  • 3/4 Cup Shredded Low-Fat Mozzarella Cheese
  • 1 Tablespoon Chopped Fresh Oregano
  • 1 Large Egg
  • 1/8 Teaspoon Salt
  • 2 Tablespoons Olive Oil
  • 1/2 Cup Marinara Sauce





Trim chicken breasts. In a bowl, combine breadcrumbs, Parmesan cheese, and oregano. In another large bowl, beat egg and salt. Dunk the chicken breasts into the egg mix, then roll in the crumb mixture. Follow cooking instructions on whole grain pasta box to prepare pasta if your specific macronutrient requirements allow. Warm oil in a large skillet over medium-high heat. When oil begins to simmer, add chicken and cook until golden brown. Sprinkle mozzarella evenly on top of chicken breasts in last minute of cooking. Meanwhile, warm marinara sauce in microwave or small saucepan for 1-2 minutes. Spoon about 2 tablespoons sauce over each breast. Serve immediately.





  • Create a low carb version by roasting spaghetti squash instead of pasta and creating bread crumbs from crumbled pork rinds, parmesan and spices. Create or buy a low sugar marinara. These can be loaded with empty calories.
  • Create a lower fat version by using an egg white instead of the whole egg and baking the chicken with spray oil.
  • Eating carbs and fat won’t derail your diet, even if you’re trying to uncover your abs. Plan out your week to include a balance of macros that are advantageous to your training goals.





4 Servings

  • Calories – 506 kCal
  • Fat – 16 G
  • Carbs – 48 G
  • Protein – 44 G


USPlabs Recipe of the Day Chicken Parm


The views and opinions expressed in this article are those of the authors and do not necessarily reflect the official policy or position of USPlabs or any employee thereof. Examples used within this article are only examples. USPlabs is not responsible for the accuracy of any of the information supplied by the authors of this article. Content contributors are not employees of USPlabs. Authors may have been remunerated by USPlabs.


The information provided in this article, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.


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