High Protein Chicken Parmesan Meal Prep

This high-protein chicken parmesan meal prep is a delicious Italian-inspired dish reimagined to support your fitness goals. Crispy breaded chicken breast is baked or air-fried until golden, then topped with gooey low-fat mozzarella and hearty marinara. Paired with high-protein pasta like Banza linguine, each meal delivers the classic flavors of chicken parm without the calorie overload. Quick to assemble and even easier to portion, it's ideal for weekday lunches or dinners. With over 54 grams of protein per serving, this meal satisfies your taste buds and macro needs alike. Make it once, and you’ll want it in your weekly rotation. Each container holds balanced carbs, protein, and fats, perfect for a structured meal plan.

Author: Hunt4Shredz

Category: Dinner

Cuisine: Italian

Difficulty: MEDIUM

Prep. Time: 20 minutes

Cook Time: 20 minutes

Total Time: 40 minutes

Servings: 4 bowls

Calories: 468 kcal per serving

Ingredients

24 ounce - chicken breast
1 box - Banza linguine
2 cup - low sodium marinara sauce
¼ cup - parmesan cheese
½ cup - low fat mozzarella cheese
1 cup - Panko breadcrumbs
1 - egg
¼ cup - power flour or flour of choice
1 teaspoon - onion powder
1 teaspoon - garlic powder
1 teaspoon - Italian seasoning
1 teaspoon - salt
½ teaspoon - black pepper

Instructions

Preheat oven to 400°F (200°C) or set air fryer to 375°F (190°C).
Prepare a breading station with flour, beaten egg, and seasoned Panko (mixed with onion powder, garlic powder, Italian seasoning, salt, and pepper).
Dredge chicken in flour, dip into egg, then coat with seasoned Panko.
Bake for 15–20 minutes or air fry for 8–10 minutes, adding shredded mozzarella on top in the last few minutes to melt.
Meanwhile, cook Banza linguine according to package instructions and heat marinara sauce.
Divide pasta and sauce evenly into four meal prep containers.
Top with chicken, parmesan, and any remaining mozzarella.
Let cool before sealing containers. Store in fridge and enjoy throughout the week.