# HIGH PROTEIN CHICKEN PARMESAN

This is a simple recipe to make high-protein chicken parmesan using only five ingredients in less than 30 minutes, perfect for hitting your protein goals effortlessly.

- Total time: 30 min
- Cuisine: Italian
- Category: Soup
- Language: en

## Ingredients

- 22 oz chicken breast
- 5 g Olive oil
- Salt
- Pepper
- Garlic powder
- 50 g Marinara sauce
- 45 g 2% cottage cheese
- 10 g Parmigiano Reggiano
- Oregano
- Red chili flakes

## Instructions

1. Grab two large (11 oz each) chicken breasts and tenderize them using a rolling pin or meat mallet.
2. Drizzle each chicken breast with 5g (1 tsp) of olive oil.
3. Season the chicken breasts with salt, pepper, and garlic powder.
4. Place the seasoned chicken breasts on a baking sheet lined with parchment paper and bake at 425°F (218°C) for 15-20 minutes.
5. Once the chicken is baked, top each piece with 50g of your favorite marinara sauce.
6. Add 45g of 2% cottage cheese to each chicken breast over the marinara.
7. Grate 10g of fresh Parmigiano Reggiano over each chicken breast.
8. Broil the chicken parms for 5-10 minutes, or until the cheese is melted and begins to brown.

## Equipment

- rolling pin
- baking sheet
- parchment paper
- oven
- grater

## Tips

- This recipe is very low effort and requires minimal ingredients for days you don
't feel like cooking but want a delicious meal.
- Cooking on a sheet pan with parchment paper means no dishes afterward.
- Pair this with a side salad, roasted vegetables, or pasta to round out the dish.
- The idea that you can only absorb 30g of protein at once is a myth; up to 100g of protein in one sitting is useful for muscle building. Eating more isn
't a waste as it will make the meal incredibly satiating, which is great for weight loss goals. You can also split this into two meals.
- Using a fat-free marinara sauce can cut down on calories and fat macros.

## Source

- Original video: https://www.tiktok.com/t/ZP8Se82vQ/
- Recipe page: https://www.cliprecipe.com/recipe/26efd6f9-9221-4c5b-9634-888ea43d9758
- Extracted: 2025-09-07

Extracted from the video by Clip Recipe (https://www.cliprecipe.com). Quantities and steps are as stated or shown in the video. Site guide for agents: https://www.cliprecipe.com/llms.txt