Baked chicken parmesan with zucchini noodles.

 Here’s a high-protein, bodybuilder-friendly recipe for Baked Chicken Parmesan with Zucchini Noodles

a lighter, low-carb twist on a classic dish that’s packed with lean protein, fiber, and flavor to fuel your gains!

Ingredients  

For the Chicken Parmesan:  

- 2 boneless, skinless chicken breasts (6-8 oz each)  

- 1/2 cup whole-grain breadcrumbs (or almond flour for low-carb)  

- 1/4 cup grated Parmesan cheese  

- 1 tsp garlic powder  

- 1 tsp dried oregano  

- 1/2 tsp smoked paprika  

- 1 egg (whisked)  

- 1/2 cup low-sugar marinara sauce  

- 1/2 cup shredded part-skim mozzarella  

- Cooking spray (olive oil or avocado oil)  


For the Zucchini Noodles:  

- 4 medium zucchinis (spiralized into noodles)  

- 1 tsp olive oil  

- 2 garlic cloves (minced)  

- Salt and pepper (to taste)  

- Optional garnish: Fresh basil, red pepper flakes  


Instructions  


1. Prep the Chicken:  

   - Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or a wire rack.  

   - Pound the chicken breasts to an even thickness (~1/2 inch) for even cooking.  


2. Bread the Chicken: 

   - In a shallow dish, mix breadcrumbs, Parmesan, garlic powder, oregano, and smoked paprika.  

   - Dip each chicken breast into the whisked egg, then coat evenly with the breadcrumb mixture.  

   - Place on the baking sheet, spray lightly with cooking spray, and bake for 20-25 minutes until golden and cooked through (internal temp: 165°F/74°C).  


3. Add Sauce and Cheese: 

   - Remove chicken from the oven. Spoon marinara sauce over each breast and sprinkle with mozzarella.  

   - Return to the oven for 3-5 minutes to melt the cheese.  


4. Sauté Zucchini Noodles:  

   - Heat olive oil in a skillet over medium heat. Add garlic and sauté for 30 seconds until fragrant.  

   - Add zucchini noodles and cook for 2-3 minutes until just tender (avoid overcooking to prevent sogginess). Season with salt and pepper.  


 5. Assemble the Meal:  

   - Serve the baked chicken Parmesan over zucchini noodles. Garnish with fresh basil or red pepper flakes.  


Macros (Per Serving) 

- Calories: ~400-450 kcal  

- Protein: ~45g (chicken + cheese)  

- Carbs: ~20g (zucchini + breadcrumbs)  

- Fats: ~15g (cheese + olive oil)  


Why This Meal is Great for Bodybuilders

- Lean Protein: Chicken breast supports muscle repair and growth.  

- Low-Carb Swap: Zucchini noodles slash carbs while adding fiber and vitamins (C, K).  

- Healthy Fats: Olive oil and Parmesan provide satiating fats for hormone health.  

- Meal Prep Friendly: Bake extra chicken and store zucchini noodles separately for quick meals.  


Pro Tips  

- Crispy Chicken: Use a wire rack on the baking sheet to keep the breading crisp.  

- Boost Protein: Add a side of steamed edamame or a dollop of Greek yogurt.  

- Lower Carbs: Swap breadcrumbs for almond flour or crushed pork rinds.  

- Extra Flavor: Stir fresh basil into the marinara or add a splash of balsamic glaze.  


Enjoy this guilt-free, protein-packed twist on a classic favorite! 🍗🧀💪

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