Description
This hearty high protein chicken Parmesan casserole layers juicy chicken, high-protein pasta, marinara, and gooey cheese into one baked dish. It’s a nutritious twist on the classic comfort food, perfect for meal prep or family dinners.
Ingredients
- 3 cups cooked chicken breast, diced or shredded
- 8 oz high-protein pasta (chickpea or lentil pasta), cooked al dente
- 2 cups marinara sauce
- 1 ½ cups part-skim mozzarella cheese, shredded
- ½ cup Parmesan cheese, grated
- ½ cup low-fat ricotta or cottage cheese (optional)
- 1 tsp Italian seasoning
- ½ tsp garlic powder
- Salt and pepper to taste
- ½ cup panko breadcrumbs (optional)
- Olive oil spray or drizzle
- Fresh basil or parsley, chopped (for garnish)
Instructions
- Preheat oven to 375°F (190°C) and lightly grease a 9×13-inch casserole dish.
- In a large bowl, combine cooked pasta, chicken, marinara sauce, garlic powder, Italian seasoning, salt, and pepper.
- Stir in half of the mozzarella and Parmesan cheese. Add ricotta or cottage cheese if using, and mix well.
- Spread the mixture evenly in the prepared casserole dish.
- Top with remaining mozzarella and Parmesan cheese. Sprinkle with panko breadcrumbs for a crispy topping.
- Lightly spray or drizzle olive oil on top.
- Bake for 25–30 minutes, until bubbly and golden.
- Let rest for a few minutes before serving. Garnish with fresh basil or parsley.
Notes
- Add sautéed spinach or mushrooms for extra veggies.
- Mix pesto or red pepper flakes into the sauce for added flavor.
- Use vegan cheese for a dairy-free version.
- Freeze in individual portions for up to 2 months for easy meal prep.
- Broil for the last 2–3 minutes for a crispier top.
Nutrition
- Serving Size: 1/6 of casserole
- Calories: 420
- Sugar: 6g
- Sodium: 580mg
- Fat: 14g
- Saturated Fat: 5g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 5g
- Protein: 42g
- Cholesterol: 85mg
