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Chicken Parmesan Protein Bake - A Comforting, High-Protein Weeknight Favorite

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • 2 pounds boneless, skinless chicken breasts, cut into 1-inch cubes
  • 1 teaspoon kosher salt, plus more to taste
  • 1/2 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon dried Italian seasoning (or equal parts dried basil and oregano)
  • 1 tablespoon olive oil
  • 2 cups marinara sauce (choose a low-sugar, high-quality brand)
  • 1/2 cup plain nonfat Greek yogurt
  • 3/4 cup part-skim shredded mozzarella, divided
  • 1/4 cup finely grated Parmesan cheese, plus more for serving
  • 1/2 cup whole wheat or gluten-free panko breadcrumbs
  • 1 tablespoon butter, melted (or olive oil)
  • 1/4 teaspoon red pepper flakes (optional)
  • Fresh basil or parsley, chopped, for garnish

Method
 

  1. Preheat and prep: Heat the oven to 400°F (200°C). Lightly grease a 9x13-inch baking dish or a similar casserole dish.
  2. Season the chicken: Pat the chicken dry. In a bowl, toss cubes with salt, pepper, garlic powder, onion powder, Italian seasoning, and olive oil until evenly coated.
  3. Make the sauce mix: In a separate bowl, stir together marinara, Greek yogurt, 1/2 cup mozzarella, 1/4 cup Parmesan, and red pepper flakes if using. Taste and adjust salt if needed.
  4. Assemble the base: Spread half the sauce mixture across the bottom of the dish. Scatter the seasoned chicken in an even layer on top.
  5. Add the rest of the sauce: Spoon the remaining sauce mixture over the chicken. Don’t worry about perfect coverage—just aim for most pieces to be saucy.
  6. Top with crunch: In a small bowl, mix panko with melted butter until evenly moistened. Sprinkle the crumbs over the casserole. Finish with the remaining 1/4 cup mozzarella on top.
  7. Bake: Place on the middle rack and bake for 22–28 minutes, until the chicken reaches an internal temperature of 165°F (74°C) and the top is golden and bubbly. If the crumbs need more color, broil for 1–2 minutes, watching closely.
  8. Rest and garnish: Let the bake rest for 5 minutes to settle. Shower with extra Parmesan and chopped basil or parsley.
  9. Serve: Pair with a simple green salad, steamed broccoli, spaghetti squash, or a smaller portion of whole-grain pasta.