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5 from 4 votes

Healthy Parmesan Chicken

This Parmesan Flax Chicken is so much healthier than store bought varieties!
Prep Time15 mins
Cook Time35 mins
Total Time50 mins
Course: chicken, dinner, lunch, Main Course, pre-workout
Cuisine: American
Diet: Low Fat
Servings: 4 servings
Calories: 223kcal
Author: Lauren Kelly


  • 1 pound chicken tenders or breasts
  • 2 egg whites beaten with whole egg
  • 1 egg beaten with egg whites
  • ½ cup whole wheat Panko crumbs
  • ½ cup ground Flax seed
  • 2 tablespoons Parmesan cheese
  • 1 tablespoon dried basil
  • 1 tablespoon dried oregano


  • 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 bread crumbs, flax seed, cheese, basil and oregano.  Stir until mixed.
  • Start by placing each tenderloin in egg mixture, then coat with 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.


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.


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