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Chicken Parmesan Protein Bake - A Comforting, High-Protein Weeknight Favorite

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • Chicken: 2 pounds boneless, skinless chicken breasts, pounded to even thickness or cut into cutlets
  • Salt and pepper: For seasoning the chicken
  • Garlic powder and onion powder: 1 teaspoon each
  • Italian seasoning: 2 teaspoons
  • Olive oil: 1–2 tablespoons
  • Marinara sauce: 2 cups (choose a low-sugar, quality brand)
  • Cottage cheese: 1 cup (2% or low-fat for extra protein)
  • Part-skim mozzarella: 1 1/2 cups, shredded
  • Parmesan cheese: 1/3 cup, finely grated
  • Panko breadcrumbs: 1/2 cup (regular or whole wheat)
  • Fresh basil or parsley: A small handful, chopped
  • Red pepper flakes: Optional, for a little heat
  • Cooking spray or extra oil for the baking dish

Method
 

  1. Prep the oven and pan: Heat the oven to 400°F (200°C). Lightly spray a 9x13-inch baking dish with cooking spray or brush with oil.
  2. Season the chicken: Pat the chicken dry. Season both sides with salt, pepper, garlic powder, onion powder, and 1 teaspoon of Italian seasoning. Drizzle with olive oil and rub to coat.
  3. Sear for extra flavor (optional but recommended): Heat a large skillet over medium-high. Sear the chicken 2–3 minutes per side until lightly browned. You don’t need to cook it through; it will finish in the oven.
  4. Layer the base: Spread 1 cup of marinara in the baking dish. Nestle the chicken on top in a single layer.
  5. Boost the protein: Dollop the cottage cheese over the chicken and gently spread. Sprinkle with half of the mozzarella.
  6. Add sauce and seasoning: Spoon the remaining marinara over the top. Sprinkle with the remaining Italian seasoning and a pinch of red pepper flakes if using.
  7. Make the crunchy topping: In a bowl, mix panko, Parmesan, and a drizzle of olive oil until the crumbs are lightly coated. Scatter evenly over the chicken.
  8. Finish with cheese: Top with the remaining mozzarella for a golden, melty finish.
  9. Bake: Place on the center rack and bake for 20–25 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the top is browned and bubbly.
  10. Rest and garnish: Let the bake rest for 5 minutes. Sprinkle with chopped basil or parsley before serving.