# High Protein Chicken Parmesan

This recipe is for a high-protein chicken parmesan dish that uses only 5 ingredients and is ready in less than 30 minutes.

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

## Ingredients

- 615 g chicken breast
- 5 g Olive oil
- Salt
- pepper
- garlic
- 100 g marinara
- 90 g 2% cottage cheese
- 20 g parmigiano reggiano
- Oregano
- red chili flakes

## Instructions

1. Grab two large chicken breasts (22oz total) and tenderize them using a rolling pin.
2. Drizzle 5g (1 tsp) of olive oil over the chicken breasts.
3. Season the chicken breasts with salt, pepper, and garlic.
4. Place the seasoned chicken breasts on a baking sheet lined with parchment paper and bake at 425
F for 15-20 minutes.
5. Once baked, top each piece of chicken with 50g of your favorite marinara sauce.
6. Add 45g of 2% cottage cheese on top of the marinara sauce.
7. Grate 10g of fresh Parmigiano Reggiano over the cottage cheese.
8. Broil the chicken for 5-10 minutes, or until the cheese is melted and begins to brown.
9. Serve the chicken parmesan hot.

## Equipment

- rolling pin
- baking sheet
- parchment paper
- oven
- spatula
- fork
- knife
- grater
- plate

## Tips

- Tenderizing the chicken breasts not only improves the texture but also ensures the chicken cooks more evenly.
- You can cut the calories and fat macros by using a fat-free marinara sauce.
- Cooking entirely on a sheet pan with parchment paper means there are literally no dishes afterward.
- Pair this with a side salad, roasted vegetables, or a serving of pasta to round out the dish.
- The myth that you can only absorb 30g of protein at once has been debunked; up to 100g of protein in one sitting is useful for muscle building. Even more than 100g is not a waste, as protein is the most satiating macronutrient, making it an incredibly satiating meal, useful for weight loss goals.
- You can also split this into two meals to get 75g of protein per meal.

## Source

- Original video: https://www.tiktok.com/t/ZT6t7ywHH/
- Recipe page: https://www.cliprecipe.com/recipe/44b556c9-b99c-45c7-a873-df6a55cfb5b2
- Extracted: 2025-09-02

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