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High-Protein Low-Calorie Chicken Parmesan Meal Prep

High-Protein Low-Calorie Chicken Parmesan Meal Prep

This high-protein, low-calorie chicken parmesan meal prep puts a nutritious spin on a beloved Italian classic. Crispy baked chicken breast is coated in seasoned breadcrumbs and topped with marinara, parmesan, and low-fat mozzarella, then served over protein-packed Banza linguine. Each meal is perfectly portioned to support muscle-building and weight-loss goals without sacrificing flavor. Simple to prepare and easy to store, this balanced recipe is ideal for weekday lunches or dinners that feel indulgent but fit your macros. This recipe is a macro-friendly win for Italian food lovers.

Author: Hunt4Shredz

Meal Type: Fish Free

Cuisine: Italian

Difficulty: MEDIUM

Prep. Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

Servings: 4 containers

Calories: 451 kcal per serving

Ingredients

  • 24 ounces - chicken breast
  • 1 - Banza linguine
  • 2 cups - low sodium marinara sauce
  • ¼ cup - parmesan cheese
  • ½ cup - low fat mozzarella cheese
  • 1 cup - Panko breadcrumbs
  • 1 - egg
  • ¼ cup - power flour
  • 1 tsp - onion powder
  • 1 tsp - garlic powder
  • 1 tsp - Italian seasoning
  • 1 tsp - salt
  • ½ tsp - black pepper

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.

Nutrition

Energy: 451 kcal | Total Fat: 21 g | Saturated: 6 g | Trans: 0 g | Unsaturated: 0 g | Cholesterol: 165 mg | Total Carbs: 18 g | Fiber: 3 g | Sugars: 7 g | Proteins: 46 g | Sodium: 1,012 mg | Polyunsaturated: 4 g | Monounsaturated: 8 g

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