Quick Recipe Version (TL;DR)
Quick Ingredients
- 2 large boneless, skinless chicken breasts (about 1 1/2 lb total), sliced into 4 cutlets
- 1/4 cup whole-wheat flour
- 1 large egg + 1 large egg white
- 1 cup whole-grain breadcrumbs
- 1/3 cup finely grated Parmesan
- 1 1/2 tsp Italian seasoning, 1/2 tsp garlic powder, 1/2 tsp smoked paprika, 1 tsp kosher salt, 1/2 tsp black pepper
- 2 tsp olive oil + olive oil spray
- 2 cups marinara sauce, divided
- 4 oz part-skim shredded mozzarella (about 1 cup)
- 1 1/2 lb broccoli florets
- 3 cloves garlic, minced
- 12 oz whole-wheat spaghetti
- 1 tbsp lemon juice (optional), 2 tbsp chopped basil or parsley (optional)
Do This
- 1) Heat oven to 425°F. Set 2 sheet pans; place a wire rack on one (for chicken).
- 2) Toss broccoli with 2 tsp olive oil, 1/2 tsp salt, and pepper; spread on the other pan.
- 3) Set up 3 bowls: flour; whisked egg + egg white; crumbs + Parmesan + seasonings.
- 4) Bread chicken cutlets (flour → egg → crumbs), place on rack, mist with olive oil spray.
- 5) Bake chicken and broccoli 18–22 minutes until chicken is 165°F; add garlic to broccoli for the last 5 minutes.
- 6) Cook spaghetti in salted water (8–10 minutes). Warm marinara.
- 7) Top chicken with marinara + mozzarella; broil 2–3 minutes to melt. Serve with spaghetti and garlicky broccoli.
Why You’ll Love This Recipe
- Classic chicken Parmesan comfort with a lighter feel: baked (not fried) and a modest, melty cheese layer.
- Whole-grain breadcrumbs and whole-wheat pasta add hearty texture and extra fiber.
- A complete dinner that comes together on two sheet pans plus one pasta pot.
- Roasted broccoli gets deeply browned edges and a fresh hit of garlic at the end.
Grocery List
- Produce: 1 1/2 lb broccoli florets, 3 cloves garlic, fresh basil or parsley (optional), 1 lemon (optional)
- Meat: 2 large boneless, skinless chicken breasts (about 1 1/2 lb total)
- Dairy: Parmesan cheese, part-skim mozzarella (shredded), 1 large egg
- Pantry: whole-grain breadcrumbs, whole-wheat flour, whole-wheat spaghetti, marinara sauce, olive oil, Italian seasoning, garlic powder, smoked paprika, kosher salt, black pepper, crushed red pepper flakes (optional)
Full Ingredients
Chicken Parmesan (light)
- 2 large boneless, skinless chicken breasts (about 1 1/2 lb total)
- 1/4 cup whole-wheat flour
- 1 tsp kosher salt, divided
- 1/2 tsp black pepper, divided
- 1 large egg
- 1 large egg white
- 1 tbsp water
- 1 cup whole-grain breadcrumbs
- 1/3 cup finely grated Parmesan cheese
- 1 1/2 tsp Italian seasoning
- 1/2 tsp garlic powder
- 1/2 tsp smoked paprika (or sweet paprika)
- Olive oil spray (for misting the cutlets)
- 1 cup marinara sauce (for topping)
- 4 oz part-skim shredded mozzarella (about 1 cup)
- 2 tbsp chopped fresh basil or parsley (optional, for serving)
Garlicky roasted broccoli
- 1 1/2 lb broccoli florets (about 10–12 cups)
- 2 tsp olive oil
- 1/2 tsp kosher salt
- 1/4 tsp black pepper
- 3 cloves garlic, minced
- 1/8 tsp crushed red pepper flakes (optional)
- 1 tbsp fresh lemon juice (optional, for finishing)
Whole-wheat spaghetti
- 12 oz whole-wheat spaghetti
- 1 tbsp kosher salt (for pasta water)
- 1 cup marinara sauce (for serving with pasta)
- 1/4 cup reserved pasta water (as needed, to loosen sauce)
Step-by-Step Instructions
Step 1: Preheat the oven and set up your pans
Position oven racks in the upper-middle and lower-middle. Preheat to 425°F.
Line two rimmed sheet pans with foil or parchment for easy cleanup. Place a wire rack on one of the sheet pans (this helps the chicken get crisp on both sides). Lightly mist the rack with olive oil spray.
Step 2: Prep and start the broccoli
Add the broccoli florets to a large bowl. Toss with 2 tsp olive oil, 1/2 tsp kosher salt, and 1/4 tsp black pepper (and crushed red pepper flakes if using).
Spread broccoli in a single layer on one sheet pan. Put the broccoli in the oven on the lower-middle rack while you prep the chicken (it will get a head start on browning).
Step 3: Slice the chicken into cutlets (for quicker, juicier baking)
Pat the chicken breasts dry. Using a sharp knife, slice each breast horizontally to make 2 thinner cutlets (you’ll have 4 cutlets total). If any pieces are uneven, lightly pound to an even thickness of about 1/2 inch.
Season the cutlets lightly with a pinch of the salt and pepper (you’ll add more flavor in the crumb coating).
Step 4: Set up a simple breading station
Set out three shallow bowls (or pie plates):
- Bowl 1: Add 1/4 cup whole-wheat flour plus a pinch of salt and pepper.
- Bowl 2: Whisk together 1 large egg, 1 large egg white, and 1 tbsp water until smooth.
- Bowl 3: Mix 1 cup whole-grain breadcrumbs, 1/3 cup Parmesan, 1 1/2 tsp Italian seasoning, 1/2 tsp garlic powder, 1/2 tsp smoked paprika, 1/2 tsp kosher salt, and 1/4 tsp black pepper.
This combination gives you the classic chicken Parm flavor and crunch without deep-frying.
Step 5: Bread the chicken and bake until crisp
Working with one cutlet at a time, coat in flour (shake off excess), dip into the egg mixture, then press firmly into the breadcrumb mixture so it adheres well. Place on the prepared wire rack.
Lightly mist the tops of the breaded cutlets with olive oil spray (this helps the coating brown and crisp).
Move the chicken sheet pan to the oven on the upper-middle rack. Bake chicken and broccoli at 425°F for 18–22 minutes, or until the chicken reaches 165°F in the thickest part and the coating looks golden.
Timing note: If your cutlets are on the thicker side, they may need closer to 22 minutes.
Step 6: Add garlic to the broccoli and cook the spaghetti
When the broccoli has been roasting for about 13–15 minutes, carefully remove the pan from the oven and toss the florets with the minced garlic (adding garlic near the end helps prevent bitter, burnt garlic). Return broccoli to the oven for the final 5 minutes.
While everything finishes, bring a large pot of water to a boil. Add 1 tbsp kosher salt, then cook the 12 oz whole-wheat spaghetti according to package directions until al dente, typically 8–10 minutes. Reserve 1/4 cup pasta water, then drain.
Warm the remaining 1 cup marinara for serving with the pasta. Toss pasta with marinara, adding a splash of reserved pasta water as needed to make it glossy and evenly coated.
Step 7: Sauce, melt the mozzarella, and serve
Remove the chicken from the oven. Spoon about 1/4 cup marinara onto each cutlet (use the 1 cup marinara reserved for topping), then sprinkle with mozzarella (about 1/4 cup per cutlet).
Switch the oven to broil (high). Broil the chicken on the upper-middle rack for 2–3 minutes, just until the mozzarella is melted and lightly browned in spots. Keep a close eye on it; broilers work fast.
Finish the broccoli with 1 tbsp lemon juice if you like a bright, fresh contrast. Plate chicken Parmesan with a portion of spaghetti and roasted broccoli. Sprinkle with chopped basil or parsley if using.
Pro Tips
- Use a wire rack for maximum crispness: It keeps the bottom from steaming, so the coating stays crunchy.
- Press the crumbs on firmly: Gentle but firm pressure helps the whole-grain crumbs stick and form a sturdy crust.
- Broil briefly, not longer: The chicken is already cooked; broiling is just to melt and brown the cheese without drying the meat.
- Add garlic late for better flavor: Roasting broccoli first builds char; adding garlic at the end keeps it fragrant and sweet.
- Check doneness with a thermometer: Pull chicken at 165°F for juicy cutlets.
Variations
- Extra-light, extra-crisp: Use 2 egg whites instead of the whole egg, and increase olive oil spray slightly for browning.
- Spicy chicken Parm: Add 1/4 tsp crushed red pepper flakes to the breadcrumb mixture and use a spicy arrabbiata-style marinara.
- No pasta option: Swap the whole-wheat spaghetti for zucchini noodles or spaghetti squash, and serve extra roasted broccoli on the side.
Storage & Make-Ahead
Refrigerate: Store chicken, broccoli, and pasta in separate airtight containers for best texture. Refrigerate for up to 4 days.
Reheat: For the crispiest chicken, reheat on a sheet pan in a 375°F oven for 10–12 minutes (or until hot). Microwave reheating works, but the coating will soften.
Make-ahead: You can bread the chicken cutlets up to 8 hours ahead and keep them uncovered on a rack-lined sheet pan in the refrigerator (uncovered helps prevent sogginess). Roast and cook fresh for best results.
Nutrition (per serving)
Approximate, per 1/4 of recipe (1 cutlet with marinara and mozzarella, 1/4 of pasta with sauce, 1/4 of broccoli): Calories: 670; Protein: 50 g; Carbohydrates: 72 g; Fat: 18 g; Fiber: 14 g; Sodium: 980 mg.
