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Sheet Pan Chicken Parmesan {GF, Low Calorie}

February 27, 2017

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Crispy, cheesy Sheet Pan Chicken Parmesan baked to perfection with a kick of spice and juicy marinara sauce. A healthy alternative to deep frying that will win over any hungry heart. Gluten Free + Low Calorie Weight Loss Friendly Recipe

Crispy, cheesy Sheet Pan Chicken Parmesan baked to perfection with a kick of spice & juicy marinara sauce. A healthy alternative to deep frying that will win over any hungry heart. Gluten Free + Low Calorie Weight Loss Friendly Recipe

Okay guys! I’m hosting a free class on how hormones impact weight loss and I hope you join me. I’ll share my 5 Steps to Lasting Weight Loss plus 5 Diet Myths every woman keeps repeating that are just plain wrong and keeping them stuck and frustrated.

Those who attend will also be offered a special opportunity at the end of the class so make sure you watch it to the end!

Crispy, cheesy Sheet Pan Chicken Parmesan baked to perfection with a kick of spice & juicy marinara sauce. A healthy alternative to deep frying that will win over any hungry heart. Gluten Free + Low Calorie Weight Loss Friendly Recipe

Let’s face it. There’s a lot of confusing information out there marketed to women about dieting and weight loss that are simply plain wrong and backed by little science. This frustrates me as much as it frustrated you.

It took me decades to figure out how to lose 80 pounds and I really wish I would have had someone like me to have gotten me on the right path sooner because I feel I lost so much of my life to hiding behind my weight and not participating in opportunities.

Crispy, cheesy Sheet Pan Chicken Parmesan baked to perfection with a kick of spice & juicy marinara sauce. A healthy alternative to deep frying that will win over any hungry heart. Gluten Free + Low Calorie Weight Loss Friendly Recipe

One really important thing you need to know is that I can only work with so many woman each month. I only work with woman one-to-one which means I have limited availability and I’m only working with women over 35 with 20 to 50 or more pounds to lose who are 100% committed to losing the weight for good.

There’s a lot of programs out there that really just teach you some information. I’m about transforming women’s lives. If you think that might be you, join me for the free training and find out if we’re a good fit!

Crispy, cheesy Sheet Pan Chicken Parmesan baked to perfection with a kick of spice & juicy marinara sauce. A healthy alternative to deep frying that will win over any hungry heart. Gluten Free + Low Calorie Weight Loss Friendly Recipe

Healthy Chicken Parmesan

Now that we got that business out of the way, let’s talk about one of my all time favorite recipes. Chicken Parmesan! Except this isn’t just any old chicken parmesan recipe. This is HEALTHY CHICKEN PARMESAN made low calorie with wholesome ingredients and baked to perfection on a sheet pan.

Oh wait, did I say sheet pan? Yes! I’m kind of obsessed with making healthy recipes on sheet pans. They’re easy and simple to clean up!

I have a few sheet pan recipes here on the blog for you to checkout. Some of my personal favorites are One Pan Lemon Garlic Shrimp and Brussels Sprouts, One Pan Coconut Shrimp and One Pan Salmon Asparagus and Sweet Potato.

Crispy, cheesy Sheet Pan Chicken Parmesan baked to perfection with a kick of spice & juicy marinara sauce. A healthy alternative to deep frying that will win over any hungry heart. Gluten Free + Low Calorie Weight Loss Friendly Recipe

Crispy, cheesy, oven baked chicken with a spicy kick! It’s fried chicken that’s lighter, juicer and NOT fried!

Add marinara sauce to the sheet pan with spinach to bake with the chicken. It makes it extra juicy and moist!

Serve the chicken with the marinara and spinach on top. It will give you Healthy Chicken Parmesan the real deal feel. You can add whole grain pasta to the dish too if you’re really feeling pasta-licious!

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Sheet Pan Chicken Parmesan

Crispy, cheesy Sheet Pan Chicken Parmesan baked to perfection with a kick of spice and juicy marinara sauce. A healthy alternative to deep frying that will win over any hungry heart. Gluten Free + Low Calorie Weight Loss Friendly Recipe

Author Skinny Fitalicious
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings 3 servings
Calories 436 kcal
Crispy, cheesy Sheet Pan Chicken Parmesan baked to perfection with a kick of spice & juicy marinara sauce. A healthy alternative to deep frying that will win over any hungry heart. Gluten Free + Low Calorie Weight Loss Friendly Recipe
Print

Ingredients

  • 3 chicken breasts boneless skinless
  • 15 ounce marinara sauce no salt added
  • 1 tbsp. extra virgin olive oil
  • 2 cups organic spinach
  • 3/4 cup almond flour plus more for sprinkling
  • 2 tbsp. Parmigiano Regiano grated
  • 1 egg room temperature
  • 1/2 tsp. paprika
  • 1/4 tsp. cayenne pepper
  • 1/2 tsp. garlic powder
  • 1 tsp. Italian seasoning
  • salt and pepper to taste
US Customary – Metric

Instructions

  1. Preheat oven to 375 F. Prepare a nonstick baking sheet by sprinkling 1 tbsp. of almond flour over it. Set aside.

  2. In a small bowl, add the egg with 2 tbsp. water. Whisk together until frothy.
  3. In a separate bowl, combine the remaining almond flour with spices, salt, pepper & cheese. Sift together until mixed well.
  4. Create an assembly line by lining everything in the following order – egg wash bowl, almond flour then sheet pan.
  5. Dip a chicken breast into the egg wash, then immediately into the flour mixture. Coat the chicken generously with the mixture then shake off a bit before placing on the sheet pan. Repeat for remaining chicken breasts.
  6. Drizzle the chicken with the extra virgin olive oil, dividing it evenly among the chicken breasts.
  7. Bake 15 minutes then remove from the oven, add marinara sauce and spinach surrounding the chicken breasts.

  8. Bake another 10-15 minutes until the chicken is crispy and slightly brown and the marinara sauce is bubbly.

  9. Serve immediately by drizzling each chicken breast with marinara sauce from the pan and spinach leaves.

Recipe Notes

  • My Amazon shop has more products similar to those used for this recipe and that I recommend to my weight loss clients.
  • If you love this recipe, check out my cookbook for more delicious recipes!
Course Dinner
Cuisine Italian
Keyword almond flour, baked, chicken, dairy free, fried, gluten free, healthier, healthy, low calorie, Paleo, parmesan, sheet pan, sheet pan recipe

Recipe Video

Nutrition facts per serving (1serving)
Calories 436 kcal
Fat 21.9 g
Saturated Fat 3.9 g
Cholesterol 137.6 mg
Sodium 188.5 mg
Potassium 0 mg
Carbohydrates 18.9 g
Fiber 5.9 g
Sugar 8 g
Protein 39.9 g
Vitamin A 0 %
Vitamin C 0 %
Calcium 0 %
Iron 0 %

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What I Used For The Recipe

healthy chicken parmesan

About Megan

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.

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  1. Carla says

    February 27, 2017 at 4:26 am

    We are deep in the phase of 11 wanting to make dinner all by herself. This is perfect because not only can she – – she will actually consume it after 🙂

    Reply
    • Megan says

      February 27, 2017 at 4:23 pm

      Perfect! Let me know how it goes. xoxo

      Reply
  2. Blair says

    February 27, 2017 at 4:43 am

    Sheet Pan Suppers are the best! I recently made a similar healthy dump-and-bake Chicken Parm, which I’ll share on my own blog soon. Great minds think alike! It’s such a great dish to make healthier without losing any of the flavor. 🙂

    Reply
    • Megan says

      February 27, 2017 at 4:23 pm

      Yes they do! Can’t wait to see yours so we can swap recipes.

      Reply
  3. Susie @ Suzlyfe says

    February 27, 2017 at 4:59 am

    So creative, I love it! I was going to make chicken parm the other day and didn’t, maybe this is a sign…

    Reply
    • Megan says

      February 27, 2017 at 4:23 pm

      Totally is girl!

      Reply
  4. Kelli @ Hungry Hobby says

    February 27, 2017 at 6:13 am

    You know how I feel about dishes already so I’m obsessed with all things one pan, sheet pan whatever pan. I use one pan in my recipes because I mean one pan. None of this business where you have to brown it on the skillet then put it in the oven, who has time for that?

    Reply
    • Megan says

      February 27, 2017 at 4:27 pm

      Yeah that’s why none of my recipes involve that business.

      Reply
  5. Shashi at RunninSrilankan says

    February 27, 2017 at 7:12 am

    Oh wow – I love and enjoy sheet pan eats often – but, lady, chicken parm on a sheet pan – why, that’s simply brilliant! I’ve been cutting back on meats of all sorts and I’m thinking it would be ok if I replaced that chicken with eggplant or even tofu? Nothing ventured nothing gained right? 🙂 BTW – Good luck to ya with your program!

    Reply
    • Megan says

      February 27, 2017 at 4:32 pm

      Girl why are you cutting back on meat? That’s awesome though!

      Reply
  6. Patrick@looneyforfood.com says

    February 27, 2017 at 11:15 am

    I love sheet pan dinners! I see at the edge of the pan the slightly burnt sauce at the very edge……is it weird that I like to scare those burnt parts off and eat them? I love those crispy burnt bits of food. Anyway this looks amazing!

    Reply
    • Megan says

      February 27, 2017 at 4:33 pm

      Patrick you’re not weird. I’m the same way!

      Reply
  7. Laura @ Sprint 2 the Table says

    February 28, 2017 at 12:45 am

    Sign me up for one-dish anything. We don’t have a dishwasher (thank you, 1908 house). I love this, and I think I could sneak it past Italian/carb-loving Vegas.

    Reply
    • Megan says

      February 28, 2017 at 12:27 pm

      I don’t know how I’d survive without mine. One pan dishes for sure!

      Reply

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Meet Megan

Megan is a nutrition practitioner, author of the Low Calorie Cookbook and podcast host of the Dish On Ditching Diets. Megan helps women over 35 lose weight after losing 80 pounds herself. Here you get low calorie recipes for weight loss that balance hormones. Learn more about my weight loss programs HERE!

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