Chicken Parmigiana-low calorie version
This healthier, low-calorie Chicken Parmigiana recipe keeps all the delicious Italian flavors intact—tender chicken, tangy sauce, and melty cheese—while swapping in smart tweaks like high-fiber whole-grain cereal breading, cooking spray, and low-fat mozzarella. Perfect for anyone looking to enjoy a favorite dish while eating lighter!
We’re making a conscious effort to eat healthier at the Ranch while shedding a few pounds along the way. That said, we’re not willing to sacrifice our favorite meals! Instead, we’ve taken some classic recipes and given them a lighter makeover that aligns with our goals.
This Healthier Chicken Parmigiana delivers every bit of the rich, satisfying flavor you love from the traditional version—but with significantly fewer calories. A handful of smart swaps make all the difference without compromising taste. Your family is going to love it just as much as the original!
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Sometimes the most effective path to a healthier lifestyle—and shedding a few pounds—is simply tweaking a handful of everyday habits.
Our biggest challenge? That undeniable love for carbs. This version keeps the carbs we crave but swaps in a high-fiber, whole-grain cereal for the breading, which makes a surprising difference in both nutrition and satisfaction. We amp up the flavor even more by mixing plenty of herbs right into the crushed coating.
To cut back on fat without sacrificing crispiness, we rely on cooking spray instead of oil for frying. Finally, we finish the Chicken Parmigiana with a lighter, low-fat cheese and a sprinkle of crushed red pepper flakes for a welcome kick.
The truth is, none of us can stick to an overly restrictive diet forever—we’re bound to slip eventually. So whether you’ve fallen off a strict plan or you’re simply aiming for a more balanced, sustainable way of eating, this approach lets you enjoy what you love while still moving toward your goals.
Healthier Chicken Parmigiana Recipe:
Ingredients:
- ¾ cup All Bran Cereal
- ½ teaspoon basil
- ¼ teaspoon oregano
- 1 Tablespoon dried parsley
- ½ teaspoon granulated garlic
- ⅛ teaspoon salt
- ⅛ teaspoon black pepper
- ½ cup pasta sauce
- ½ cup liquid egg substitute or 4 egg whites
- 2- 4 ounce boneless skinless chicken breasts
- ½ cup low-fat Mozzarella cheese, shredded
- red pepper flakes to taste (optional)
Equipment Needed:
- Cooking Spray
- Clear Wrap
- Kitchen Meat Hammer
- Small Mixing bowls
- Skillet
🥣 Recipe Tips
- Boost crispiness with a baking variation — Instead of pan-cooking in the skillet, transfer the breaded chicken to a baking sheet sprayed with cooking spray and bake at 400°F for 15-20 minutes, flipping halfway. This oven method uses even less fat while helping the cereal crumb coating get extra crunchy without sogginess.
- Add sauce strategically for better texture — Spread the pasta sauce and sprinkle the cheese only on top of the cooked chicken (as the recipe does), avoiding any sauce underneath or mixing it in too early. This keeps the high-fiber breading crisp longer, enhancing the contrast with the melty low-fat cheese.
- Amp up flavor with fresh herbs or extras — Mix in fresh chopped basil or parsley into the crumb mixture (in addition to the dried herbs), or add a pinch more red pepper flakes when serving. For a heartier healthy side, pair with the recipe’s suggested steamed asparagus and crisp salad dressed lightly.
How to make a lower carb and low calorie Chicken Parmigiana:
Instructions:
- Place the chicken breasts between two sheets of plastic wrap. Using a meat mallet (or the flat side of a heavy pan), gently pound them to an even ½-inch thickness. Remove and discard the plastic wrap.
- In a food processor, pulse the whole-grain cereal into fine crumbs. (Alternatively, place the cereal in a zip-top bag and crush it with a rolling pin.) Transfer the crumbs to a shallow bowl and stir in the dried basil, oregano, parsley, garlic powder (or minced garlic), salt, and black pepper.
- Pour the egg substitute (or beaten egg whites) into a second shallow bowl.
- Working one at a time, dip each chicken breast into the egg substitute, letting any excess drip off, then press it into the seasoned crumb mixture to coat both sides evenly.
- Generously coat a large skillet with cooking spray and heat over medium heat.
- Add the coated chicken breasts to the skillet and cook, turning once, until golden and no longer pink in the center—about 4–6 minutes per side.
- Spread about ¼ cup of your favorite marinara sauce over the chicken in the skillet, then sprinkle with half of the low-fat mozzarella (or Parmesan) cheese.
- Reduce the heat to low, cover the skillet, and cook for 2–3 minutes, just until the cheese is melted. For a little kick, sprinkle with crushed red pepper flakes before serving (optional).
Enjoy your lighter, crispier Chicken Parmigiana!
My go-to way to enjoy this lighter Chicken Parmigiana is by pairing it with perfectly steamed asparagus and a vibrant, crunchy green salad lightly tossed in low-fat Italian dressing. It’s a complete, guilt-free meal that’s packed with flavor yet keeps things wonderfully low-calorie.
I sincerely hope this becomes a favorite for you too! Sending you tons of encouragement on your path to feeling healthier and stronger—you absolutely can do it! Take it one day at a time: fuel up with nourishing meals like this, add in a bit more movement, and truly enjoy the journey. Those little consistent choices lead to amazing transformations.
This healthier twist on Chicken Parmigiana shows that you can keep all the comfort of your beloved classics while making smarter choices that save calories and boost how great you feel. Simple ingredient swaps deliver big on taste without any sacrifice—it’s the perfect way to support your goals, one delicious forkful at a time. Whip it up for dinner tonight; you’ll be glad you did!
Other Low Calorie and Healthier Recipes:
🥣 Recipe
Equipment
- Clear Wrap
- Kitchen meat Hammer
- Small mixing bowls
Ingredients
- ¾ cup All Bran Cereal
- ½ teaspoon basil
- ¼ teaspoon oregano
- 1 tablespoon dried parsley
- ½ teaspoon granulated garlic
- ⅛ teaspoon salt
- ⅛ teaspoon black pepper
- ½ cup pasta sauce
- ½ cup liquid egg substitute or 4 egg whites
- 2 4 oz boneless skinless chicken breasts
- ½ cup low-fat Mozzarella cheese shredded
- red pepper flakes to taste (optional)
Instructions
- Place the chicken breasts between two sheets of plastic wrap. Using a meat mallet (or the flat side of a heavy pan), gently pound them to an even ½-inch thickness. Remove and discard the plastic wrap.
- In a food processor, pulse the whole-grain cereal into fine crumbs. (Alternatively, place the cereal in a zip-top bag and crush it with a rolling pin.) Transfer the crumbs to a shallow bowl and stir in the dried basil, oregano, parsley, garlic powder (or minced garlic), salt, and black pepper.
- Pour the egg substitute (or beaten egg whites) into a second shallow bowl.
- Working one at a time, dip each chicken breast into the egg substitute, letting any excess drip off, then press it into the seasoned crumb mixture to coat both sides evenly.
- Generously coat a large skillet with cooking spray and heat over medium heat.Add the coated chicken breasts to the skillet and cook, turning once, until golden and no longer pink in the center—about 4–6 minutes per side.
- Spread about ¼ cup of your favorite marinara sauce over the chicken in the skillet, then sprinkle with half of the low-fat mozzarella (or Parmesan) cheese.
- Reduce the heat to low, cover the skillet, and cook for 2–3 minutes, just until the cheese is melted. For a little kick, sprinkle with crushed red pepper flakes before serving (optional).
- Enjoy your lighter, crispier Chicken Parmigiana!
Nutrition
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I am on the low carb diet and these recipes are great. thanks so much and good luck.
Have a terrific week.
Mary
This looks so good, Evelyn ! (although not good to look at when I'm super hungry 😉 }