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Healthy chicken parmesan meal prep dish with fresh ingredients

Healthy Chicken Parmesan

This Healthy Chicken Parmesan is a comforting dish with a crispy, cheesy exterior and tender chicken, perfect for meal prepping or weeknight dinners.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: Italian
Calories: 400
Ingredients Method Notes

Ingredients
  

For the Chicken
  • 4 pieces chicken breast halves, boneless and skinless Juicy and packed with protein.
  • 1 cup almond meal Gluten-free alternative with a crispy texture.
  • 1/4 cup chickpea flour Adds depth of flavor and boosts fiber.
  • 1 tbsp dried oregano Aromatic and savory seasoning.
  • 1 tbsp dried basil Brings a sweet fragrance.
  • 1 tbsp dried thyme Provides earthy complexity.
  • 2 tsp garlic powder Infuses depth and sweetness.
  • 1 1/2 tsp sea salt Essential for flavor enhancement.
  • 1 tsp ground black pepper Adds mild heat.
  • 2-4 tbsp olive oil Used for searing the chicken.
  • 1 25-oz tomato sauce Rich and tangy.
  • 2 tbsp grated Parmesan cheese Melts perfectly over chicken.
For the Zucchini Noodles
  • 4 medium zucchini Low-carb pasta alternative.
  • 1 tbsp olive oil Used to sauté the zucchini.
  • 1/2 tsp sea salt (for zucchini) Ensure zucchini is seasoned.
  • 1/2 tsp black pepper (for zucchini) Adds balance to flavors.
  • 1/4 tsp garlic powder (for zucchini) Infuses extra garlic flavor.

Method
 

Preparation
  1. Preheat your oven to 500 degrees F.
  2. In a large mixing bowl, combine the almond meal, chickpea flour, dried oregano, dried basil, dried thyme, garlic powder, sea salt, and black pepper.
  3. Dredge each chicken breast in the almond meal mixture, shaking off excess.
Searing the Chicken
  1. Heat 2-4 tbsp of olive oil in a large oven-safe skillet over high heat.
  2. Sear the coated chicken for about 2 minutes on each side until golden-brown.
Baking
  1. Pour the tomato sauce over and around the chicken in the skillet.
  2. Sprinkle each chicken breast with grated Parmesan cheese.
  3. Bake in the preheated oven for 8-12 minutes until cooked through and cheese is melted and bubbly.
Preparing Zucchini Noodles
  1. Remove the chicken from the oven and allow it to cool slightly.
  2. Using a spiralizer, create zucchini noodles from zucchini.
  3. In a large sauté pan, heat 1 tbsp of olive oil over medium-high heat. Cook the zucchini noodles for 2-3 minutes with sea salt, black pepper, and garlic powder.
Assembling the Meal Prep
  1. In meal prep containers, place the cooked zucchini noodles on one side and the chicken parmesan on the other.

Notes

For extra crispiness, allow the coated chicken to sit for about 10 minutes before searing. Using a non-stick skillet helps achieve a golden crust. Adding crushed red pepper flakes can provide a spicy kick.