From the Cook
From the Cook
From the Cook
1/4
High-Protein Low-Calorie Chicken Parmesan Meal Prep
Instructions
1
Preheat oven to 400°F (or air fryer to 375°F).
2
Cook Banza linguine according to package instructions and set aside.
3
Pound chicken breasts to even thickness if needed.
4
Set up three bowls: one with flour, one with beaten egg, and one with a mix of breadcrumbs, onion powder, garlic powder, Italian seasoning, salt, and pepper.
5
Dredge each chicken breast in flour, dip in egg, then coat with seasoned breadcrumbs.
6
Place chicken on a lined baking sheet or air fryer tray. Bake for 15–20 minutes or air fry for 8–10 minutes, flipping halfway.
7
During the final 2 minutes of cooking, top each piece of chicken with marinara and sprinkle on about 2 tbsp mozzarella cheese.
8
Remove once chicken is fully cooked and cheese is melted.
9
Assemble 4 containers with equal portions of pasta, sauce, and chicken.
10
Top each with a sprinkle of parmesan cheese. Let cool before sealing containers.
My Calorie Intake
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Tips & Tricks (5)
- Pound Chicken Evenly 🔨Pound chicken breasts to ¼-inch uniform thickness to ensure even cooking and prevent dry edges while maintaining a tender center—this is crucial for meal prep consistency.
- Double-Dredge for Crispiness ✨Coat chicken in egg wash, then breadcrumbs, then dip back in egg and breadcrumbs again for an extra-crispy crust that stays crunchy even after refrigeration.
- Bake on a Wire Rack 📍Place breaded chicken on a greased wire rack set over a baking sheet to allow air circulation underneath, preventing soggy bottoms and achieving restaurant-quality crispiness without deep frying.
- Cook Pasta Al Dente 🍝Slightly undercook the Banza linguine by 1-2 minutes since it will soften further during storage and reheating—this prevents mushy noodles in your meal-prepped containers.
- Add Sauce Just Before Serving 🍅Store the marinara sauce separately from assembled meals and add it fresh before eating to maintain pasta texture and prevent the breadcrumb coating from becoming soggy during the week.
Recipe Facts
Diet at a Glance
Low Carb
High Protein
My Calorie Intake
Smart Nutrition 
Nutrition Per Serving
Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Glycemic Analysis
Glycemic Index
Glycemic Load
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