Overhead view chicken parmesan served over spaghetti squash strands in white bowl

Healthy Chicken Parmesan

We’ve lightened up our take on an Italian-inspired classic while keeping loads of flavor and making this a 30-minute meal the entire family will love.

Prep: 10 mins.Cook: 15 mins.Total: 25 mins.
Servings: Serves 4


  • 1 tablespoon olive oil or avocado oil
  • 2 tablespoons flour (we used Bob’s Red Mill Gluten-Free 1:1 Baking Flour)
  • ¼ teaspoon garlic powder
  • ¼ teaspoon fine salt
  • Pinch black pepper
  • 1 pound boneless, skinless chicken breasts cut into 4 pieces and pounded to about ½-inch thick
  • Cooking spray
  • 1 (24-oz.) jar Primal Kitchen Tomato Basil Marinara Sauce
  • ½ cup shredded mozzarella cheese (2 ounces)
  • ¼ cup shredded Parmesan cheese (1 ounce)
  • For garnish: Fresh basil, thinly sliced
  • Optional for Serving: Oven-Baked Spaghetti Squash, cooked pasta, or zucchini noodles.


  1. Place a large skillet over medium-high heat. When the skillet is hot, add the oil and swirl to coat. 
  2. Combine the flour, salt, garlic powder and pepper in a shallow bowl. Roll each piece of chicken in flour to coat evenly.
  3. Add the chicken to the pan and mist lightly with cooking spray. Cook for 4 minutes on each side until the surface is lightly golden brown and the chicken is almost cooked through.
  4. Pour the sauce around the chicken then lift each piece of chicken slightly to allow some of the sauce to get underneath. 
  5. Sprinkle the mozzarella cheese and Parmesan over the chicken. Lower the heat to medium and cover the skillet with a lid. 
  6. Cook, covered, for 5 minutes or until the sauce is hot and the chicken is cooked through.
  7. Remove from heat and sprinkle with fresh basil, if using. Serve over spaghetti squash or pasta. Garnish with fresh basil. 
  8. Store any leftovers in an airtight container in the refrigerator for up to 3 days. 

Nutrition Information

  • Serving Size: 1/4th recipe
  • Calories: 367
  • Fat: 15 g
  • (Sat Fat: 4 g)
  • Sodium: 1000 mg
  • Carbohydrate: 15 g
  • (Fiber: 1 g
  • Sugar: 15 g)
  • Protein: 42 g1
  • Cholesterol: 112 g


© The Real Food Dietitians
Recipe By: Jessica Beacom