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    Home » Recipes » Meat and Poultry

    Healthy Parmesan Crusted Chicken

    Published: Apr 4, 2012 · Modified: Nov 6, 2024 by Lauren Kelly · This post may contain affiliate links.

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    Deliciously crunchy, healthy and simple to make, this Healthy Parmesan Crusted Chicken is always a crowd pleaser! Get rid of the frozen chicken tenders from the grocery store and make these with just a few, wholesome ingredients.

    Healthy Parmesan Chicken on a white plate.Pin

    If you don't want to give your kids frozen chicken nuggets that are filled with preservatives and additives, it's so easy to make your own.  They taste so much better than store bought.  

    I make these extra healthy that even adults would love these.  And kids have no idea how healthy they actually are.

    Because then we all know that all of a sudden they would no longer like them. We all know that game, right?

    This Healthy Parmesan Crusted Chicken freezes really well too. My kids love these chicken tenders so much that I usually make an extra batch and keep them in the freezer.

    I love that I can just take them out of the freezer on those busy weeknights for an hour or so and then place in the toaster oven or regular oven to crisp them back up. It's so easy.

    If you are looking for some more healthy chicken recipes, you will love these Instant Pot Chicken Drumsticks, Low Carb Stuffed Pesto Chicken Breast and this Slow Cooker Thai Curried Chicken Soup. These would be even more delicious with a Cranberry Mojito, Slow Cooker Mulled Wine and my Spiked Apple Cider!

    Why You Should Make This Healthy Parmesan Crusted Chicken

    This healthy parmesan chicken is packed with nutrition, low in fat and low in calories. It's a perfectly balanced recipe that is packed with protein.

    The whole wheat panko crumbs add more texture and fiber.  Flax seed is also packed with fiber, as well as omega 3 fatty acids, antioxidants, and has shown to help prevent heart disease and certain cancers.

     Why not try it?  Here is an easy way to add flax to your kids' (and your) diet.  

    It honestly doesn't get any easier than this. And couldn't we all use a little more easy in our lives these days?

    I've made this so many times and I love to switch it up with various different cheeses. I loves the Asiago, Romano and also Manchego cheese. Whatever hard cheese you like would be divine.

    Two of my guys dip this chicken in ketchup and the littlest one likes to dip it in Ranch dressing. It's always good to creative ad try new things though, so please share some ideas with me.

    Related Recipes

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    Crock Pot Honey Garlic Chicken from Fit Foodie Finds

    Spicy Honey Chicken and Lime Chicken with Edamame Rice from Lauren Kelly Nutrition

    Thai Chicken Tacos with Spicy Peanut Sauce from The Suburban Soapbox

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    Healthy Parmesan Crusted Chicken

    This Parmesan Crusted Chicken is so much healthier than store bought varieties!
    5 from 4 votes
    Print Pin Rate
    Course: chicken, dinner, lunch, Main Course, pre-workout
    Cuisine: American
    Diet: Low Fat
    Prep Time: 15 minutes minutes
    Cook Time: 35 minutes minutes
    Total Time: 50 minutes minutes
    Servings: 4 servings
    Calories: 223kcal
    Author: Lauren Kelly

    Ingredients

    • 1 pound chicken tenders or breasts
    • 2 egg whites beaten with whole egg
    • 1 egg beaten with egg whites
    • ½ cup almond flour or whole wheat Panko crumbs if not low carb or gluten free
    • ½ cup ground Flax seed
    • 2 tablespoons Parmesan cheese
    • 1 tablespoon dried basil
    • 1 tablespoon dried oregano

    Instructions

    • Preheat oven to 350 degrees.  Spray 9 x 13 casserole dish with cooking spray.
    • Place egg and egg whites in one large bowl.  In a separate large bowl, place almond flour(or bread crumbs), flax seed, cheese, basil and oregano.  Stir until mixed.
    • Start by placing each tenderloin in egg mixture, then coat with almond flour/bread crumb mixture and make sure it is thoroughly coated on both sides.
    • Place in oven and cook for 35 minutes, making sure to turn them over halfway.  Temperatures in ovens vary, so make sure the chicken is thoroughly cooked through.

    Notes

    To store in the refrigerator: Place cooled chicken in an airtight container in the refrigerator for up to 5 days.
    To store in the freezer: Place cooled chicken in an airtight container in the freezer for up to 3 months.

    Nutrition

    Calories: 223kcal | Carbohydrates: 16g | Protein: 26g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 81mg | Sodium: 253mg | Potassium: 450mg | Fiber: 1g | Sugar: 1g | Vitamin A: 120IU | Vitamin C: 1mg | Calcium: 58mg | Iron: 1mg
    Tried this Recipe? Pin it for Later!Mention @lkellynutrition or tag #lkellynutrition!
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    Reader Interactions

    Comments

    1. amy

      March 15, 2022 at 4:30 pm

      5 stars
      I love finding new ways to use flax seeds and this is a delicious recipe!

      Reply
    2. Kristyn

      March 15, 2022 at 11:42 am

      5 stars
      Absolutely love this!! It's crunchy & tasty!! Healthier is always a better option!

      Reply
    3. Allyssa

      March 15, 2022 at 8:21 am

      5 stars
      Thank you so much for sharing this amazing recipe! Will surely have this again! It's really easy to make and it tasted so delicious! Highly recommended!

      Reply
    4. Jennifer

      May 12, 2021 at 12:03 am

      Honestly wasn’t expecting this to have too much flavor, but it was SO good!! And love that it’s healthier too. Delicious!

      Reply
      • lauren.kelly

        May 12, 2021 at 6:24 am

        So happy you like it!

        Reply
    5. Katie

      May 11, 2021 at 11:55 am

      The flax really adds crunch and I love the added health benefits too!

      Reply
      • lauren.kelly

        May 12, 2021 at 6:24 am

        Yes! Thanks so much!

        Reply
    6. Natalie

      May 11, 2021 at 10:48 am

      What a great way to use flax seed! Anything to make our meals a little healthier & delicious!!

      Reply
      • lauren.kelly

        May 12, 2021 at 6:24 am

        Absolutely! Glad you liked it!

        Reply
    7. Barbara Beeksma

      April 22, 2016 at 1:59 pm

      I am starting a new Diabetes busting regime and life change in my eating habits and this recipe will certainly fit my requirements. Look forward to trying it soon!

      Reply
      • lauren.kelly

        April 22, 2016 at 2:40 pm

        That's awesome Barbara, I hope you like it!

        Reply
    8. Amee Beck Livingston

      April 12, 2012 at 2:16 pm

      I haven't tried this recipe with flax before, but I definitely will now! Thanks for linking up to Fit and Fab Fridays Lauren! 🙂

      Reply
    5 from 4 votes (1 rating without comment)

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