A Lower Calorie Baked Chicken Parm!

Ok, I don’t know how many calories this will actually have, but I removed the frying and removed the pasta and modified it from the recipe I used to use.  It’s baked, has some lower calorie ingredients (compared to the regular ones) and by plating it with salads or lower calorie options other than paste and removing the tomato sauce, in my mind it’s lower calorie…and that works for me.

How to Make A Low Calorie Baked Chicken Parm!

Do you love chicken parmesan but hate the high calorie counts? This spicy version of a classic will help fix that. Love this one!
Prep Time8 mins
Cook Time20 mins
Total Time28 mins
Course: Main Course
Cuisine: Italian
Servings: 2 people


  • 1/2 cup panko bread crumbs italian work great
  • 1/4 cup parmesan cheese shredded
  • 1 tbsp garlic powder
  • 1 tsp chili flakes or powder
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 3 tbsp sour cream use low fat or low calorie
  • extra virgin olive oil
  • sea salt fine grain
  • ground black pepper


  • Preheat your oven to 450 degrees. Take a flat pan or a bowl and combine the panko bread crumbs with the chili flakes (add as much as you like) with the oregano, basil, garlic powder, parmesan cheese, a pinch of sea salt and a pinch of black pepper and mix together. I ended up adding chili powder and flakes to mine because I like a bit of heat in my chicken parmesan.
    ingredients for baken chicken parmesan
  • Now take another bowl and add the sour cream to it. Next add a pinch of sea salt and black pepper to the chicken breasts and then dredge the chicken breasts through the bowl with the sour cream and then cover it with the panko bread crumb mixture.
    recipe for a baked chicken parmesan
  • Now you have two options, you can heat a pan to medium high add a large drizzle of extra virgin olive oil and kind of sear the chicken breasts first and then go to the baking sheet, or you can do what I do and place them directly on a baking sheet and into the oven for about 12 to 15 minutes or until they're cooked all the way. Either one works great.
    how to make baked chicken parm


You can alter with garlic powder, chili powder any anything else to match it to your own individual taste.  

Now take them out of the oven and serve with anything from brussel sprouts to roasted potatoes or whatever lower calorie or healthy option you’d like.  This is an awesome spin on chicken parmesan that you’ll hopefully love as much as I do.

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