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    Chicken Parmesan Casserole Meal Prep Recipe

    Published: Feb 15, 2016 · Modified: Dec 28, 2020 · By: Joe Duff

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    This low carb chicken parmesan meal prep recipe has been a life-saver lately. It requires little to no effort, and I have lunch for the week. Plus, every serving only has 35g of protein.

    "Chick-en parm you taste sooo good." -Peyton Manning

    Sorry to get that jingle stuck in your head. I just couldn't help myself. It's been stuck in mine for oh-I-don't-know, about an hour now.

    This chicken parmesan casserole recipe does taste so good though, and it's also pretty good for you. Every serving is only 218 calories, but packs 35.5g of protein. Chicken parmesan casserole certainly isn't as crispy as the fried kind, but it's sure to cure any chicken parm cravings for only a fraction of the fat macros. And I'm allll for saving some macros. Especially when I can use those fat macros for healthier omega-3 fats, and other polyunsaturated fats.

    By the way, you can easily meal-prep this in under 45 minutes (start-finish) if you have some cooked chicken breasts, and these healthy homemade breadcrumbs on hand. I also like to split my casserole up into 6 equal sized pieces, that way lunch is taken care of for the entire week.

    As always, if you make this chicken parm casserole, don't forget to snap a pic and tag it #thedietchef on Instagram! And of course, you can always watch this recipe, and many many more on The Diet Chef YouTube Channel!

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    Chicken Parmesan Casserole Meal Prep Recipe

    Print Recipe

    5 from 1 review

    Healthy chicken parmesan casserole that's perfect for meal prep.

    • Author: Joe Duff
    • Prep Time: 15 mins
    • Cook Time: 25 mins
    • Total Time: 40 mins
    • Yield: 1125g
    • Category: Dinner
    • Cuisine: Italian-American

    Ingredients

    • 4 Cups (500g) cubed chicken breast cooked
    • 16 oz (440g) low calorie tomato sauce
    • ½ Cup (50g) shredded parmesan cheese
    • 1 ½ Cups (168g) fat-free mozzarella cheese
    • ¾ Cup (75g) breadcrumbs
    • Fresh basil and parsley to taste
    • *Optional but encouraged - 1-2 tablespoon (15-30ml) extra virgin olive oil

    Instructions

    1. Add the chicken, tomato sauce, and mozzarella cheese ingredients to an 8x8 casserole dish
    2. Mix parmesan cheese with the breadcrumbs, olive oil, and fresh herbs and top the chicken
    3. Bake @ 350 degrees | 177 Celsius for 20-25 minutes or until edges are bubbly

    Notes

    4 Weight Watchers SmartPoints

    Nutrition

    • Serving Size: 190g
    • Calories: 218
    • Fat: 3
    • Carbohydrates: 12.5
    • Fiber: 3
    • Protein: 35.5

    Did you make this recipe?

    Share a photo and tag me on Instagram @thejoeduff — I can't wait to see what you've made!

     

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    About Joe Duff

    Comments

    1. Bev says

      April 15, 2016 at 5:59 pm

      Sounds good. Thanks for posting WW smart points.






      Reply
      • The Diet Chef says

        April 16, 2016 at 10:07 pm

        You're welcome! :D

        Reply

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    Recipe rating ★ 5 Stars ☆ ★ 4 Stars ☆ ★ 3 Stars ☆ ★ 2 Stars ☆ ★ 1 Star ☆

    Hey there! I'm Joe Duff - The Diet Chef, and I've been creating low carb keto recipes for over 15 years. Initally, I started making these recipes to help myself lose weight - I lost over 75 pounds doing so - but now I make recipes for the entire low carb keto community!
    About The Diet Chef →

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