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! 🍗🧀💪