High Protein Chicken Parmesan Pasta Recipe

If you’re craving the crispy, cheesy goodness of traditional Chicken Parmesan but want to add a little more protein to your meal, then look no further! This High-Protein Chicken Parmesan Pasta recipe combines lean chicken breast, whole-grain pasta, and an abundance of protein-boosting ingredients to create a hearty and satisfying dish. It’s a wonderful option for those who are looking to increase their protein intake without sacrificing flavor or texture. Packed with lean chicken, wholesome pasta, and a rich marinara sauce, this dish is perfect for dinner or meal prepping.

Instructions:

Step 1: Preparing the Chicken Breasts

1. Preheat the Oven: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or a silicone baking mat for easy cleanup.

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2. Prepare the Breading: In a shallow bowl, combine the almond flour, grated Parmesan cheese, ground flaxseed, oregano, garlic powder, salt, and black pepper. Stir until well combined.

3. Prepare the Chicken: Lightly pound the chicken breasts with a meat mallet or rolling pin to ensure they cook evenly. If the chicken breasts are particularly thick, you can slice them in half horizontally to create thinner cutlets. Pat the chicken dry with paper towels.

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4. Coat the Chicken: In a separate shallow bowl, crack the egg and beat it. Dip each chicken breast into the egg, ensuring it’s fully coated, then dredge it in the almond flour mixture. Press down lightly to make sure the breading sticks. Place the breaded chicken on the prepared baking sheet.

5. Bake the Chicken: Spray the breaded chicken breasts lightly with olive oil or drizzle with a bit of olive oil to help them crisp up. Bake for 25-30 minutes, or until the chicken is golden brown and cooked through (internal temperature should reach 165°F or 74°C). If you want the breading to be extra crispy, you can broil the chicken for the last 2-3 minutes.

Step 2: Preparing the Marinara Sauce

1. Sauté the Aromatics: While the chicken is baking, heat the olive oil in a medium saucepan over medium heat. Add the finely chopped onion and sauté for 3-4 minutes, until softened and translucent.

2. Add Garlic and Herbs: Add the minced garlic to the pan and sauté for an additional 1 minute, until fragrant. Stir in the dried basil, oregano, and red pepper flakes (if using). Cook for another 30 seconds.

3. Simmer the Sauce: Add the marinara sauce to the saucepan. Stir to combine and bring to a gentle simmer. Let the sauce cook for 10-15 minutes, stirring occasionally, to allow the flavors to meld together. Season with salt and pepper to taste.

Step 3: Cooking the Pasta

1. Boil the Pasta: While the sauce is simmering, bring a large pot of salted water to a boil. Add the high-protein pasta and cook according to the package instructions. High-protein pasta typically cooks for 7-10 minutes, depending on the brand and type.

2. Drain the Pasta: Once the pasta is cooked, reserve about 1/2 cup of the pasta cooking water, then drain the pasta and set it aside. Toss the cooked pasta with a tablespoon of olive oil to keep it from sticking together.

Step 4: Assembling the Chicken Parmesan Pasta

1. Layer the Pasta: Spread the cooked pasta evenly across the bottom of a large serving dish or divide it into individual plates.

2. Top with Chicken: Once the chicken breasts are finished baking, place them on top of the pasta.

3. Add Sauce: Spoon the marinara sauce generously over each chicken breast, covering the meat evenly.

4. Add Cheese: Sprinkle shredded mozzarella cheese over the chicken and sauce. Add an extra sprinkle of grated Parmesan for added flavor.

5. Bake the Assembled Dish: Place the dish in the oven for an additional 5-7 minutes, or until the cheese has melted and is bubbly. You can also broil the dish for a couple of minutes at the end for a slightly crispy, golden top.

Step 5: Garnish and Serve

1. Garnish: Remove the dish from the oven and let it cool for a few minutes. Garnish with freshly chopped basil or parsley to add a burst of color and freshness.

2. Serve: Serve the High-Protein Chicken Parmesan Pasta immediately while it’s still warm. Enjoy the hearty, protein-packed goodness of this nutritious meal!

Tips and Variations:

1. Extra Protein: If you want to boost the protein content even further, consider adding some cooked chicken sausage or turkey sausage to the pasta. You can also sprinkle some chia seeds or hemp seeds on top for a boost of protein and omega-3s.

2. Low-Carb Version: For a lower-carb version, you can substitute the pasta with spiralized zucchini noodles (zoodles) or spaghetti squash. This will still give you a satisfying texture while reducing the carb count.

3. Vegetarian Option: For a vegetarian version, you can use eggplant cutlets instead of chicken. Slice the eggplant into rounds, bread them in the almond flour mixture, and bake them the same way as the chicken breasts. It’s a fantastic plant-based alternative.

4. Homemade Marinara Sauce: If you have the time, you can make your own marinara sauce from scratch by simmering crushed tomatoes with garlic, onion, olive oil, and fresh herbs. Homemade sauce is often fresher and contains fewer preservatives than store-bought options.

5. Cheese Variations: If you prefer a different cheese, feel free to experiment with provolone, fontina, or even a mixture of mozzarella and ricotta for a creamier texture.

Conclusion:

This High-Protein Chicken Parmesan Pasta recipe is the ultimate combination of comfort food and healthy eating. With lean chicken, protein-packed pasta, and a rich homemade marinara sauce, it’s a hearty meal that will leave you feeling full and satisfied without the guilt. Plus, it’s incredibly versatile, so feel free to adjust the ingredients to suit your dietary needs and preferences. Whether you’re meal prepping for the week or making a special dinner for family and friends, this dish is sure to be a crowd-pleaser. Enjoy every bite!

Yield: 4

High Protein Chicken Parmesan Pasta Recipe

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If you're craving the crispy, cheesy goodness of traditional Chicken Parmesan but want to add a little more protein to your meal, then look no further! This High-Protein Chicken Parmesan Pasta recipe combines lean chicken breast, whole-grain pasta, and an abundance of protein-boosting ingredients to create a hearty and satisfying dish. It's a wonderful option for those who are looking to increase their protein intake without sacrificing flavor or texture. Packed with lean chicken, wholesome pasta, and a rich marinara sauce, this dish is perfect for dinner or meal prepping.

Prep Time 20 minutes

Cook Time 30 minutes

Total Time 50 minutes

Ingredients

• For the Chicken:
• 2 boneless, skinless chicken breasts (about 1 lb)
• 1/2 cup breadcrumbs (preferably whole wheat or panko for added protein)
• 1/4 cup grated Parmesan cheese
• 1 large egg
• 1 tbsp Italian seasoning
• 1/2 tsp garlic powder
• Salt and pepper to taste
• 1 tbsp olive oil (for cooking)
• For the Pasta:
• 8 oz high-protein pasta (chickpea, lentil, or protein-enriched pasta)
• 2 cups marinara sauce (store-bought or homemade)
• 1 1/2 cups shredded mozzarella cheese
• 1/2 cup grated Parmesan cheese
• Fresh basil for garnish (optional)

Instructions

For the Chicken:

1. Preheat the oven to 375°F (190°C).
2. Place the breadcrumbs, Parmesan cheese, Italian seasoning, garlic powder, salt, and pepper in a shallow bowl. Beat the egg in a separate bowl.
3. Dip each chicken breast in the egg, then coat in the breadcrumb mixture, pressing lightly to adhere the crumbs.
4. Heat olive oil in a large skillet over medium heat. Cook the chicken breasts for 3-4 minutes on each side until golden brown.
5. Transfer the chicken to a baking sheet and bake in the preheated oven for 15-20 minutes, or until the internal temperature reaches 165°F (74°C) and the chicken is cooked through.

For the Pasta:

1. While the chicken bakes, cook the high-protein pasta according to the package instructions. Drain and set aside.
2. In a large skillet or saucepan, warm the marinara sauce over medium heat.

Assembling the Dish:

1. Once the chicken is cooked, slice it into strips or bite-sized pieces.
2. In the skillet with marinara sauce, toss the cooked pasta to coat it in the sauce.
3. Add the sliced chicken to the pasta and sauce mixture. Stir to combine.
4. Sprinkle shredded mozzarella and Parmesan cheese over the top of the pasta and chicken.
5. Cover and cook for 2-3 minutes, just until the cheese is melted and bubbly.

Garnish and Serve:

• Serve hot, garnished with fresh basil leaves if desired.

Notes

High-protein pasta: You can use any pasta made from chickpeas, lentils, or a protein-enriched variety to keep the dish high in protein.

Make it lighter: If you want to cut down on the cheese, you can reduce the amount of mozzarella or use a lower-fat option.

Make it gluten-free: Use gluten-free breadcrumbs and pasta if you need a gluten-free option.