How to Meal Prep – Healthy Chicken Parmesan (Under 350 Calories!)

Learn how to meal prep Healthy Chicken Parmesan so you can enjoy your favorite comfort food throughout the week while sticking to your clean eating plan.  This is one of the easy chicken breast recipes you’ll want to add to the rotation for sure!

Meal Prep Healthy Chicken Parmesan | Learn how to meal prep Healthy Chicken Parmesan so you can enjoy your favorite comfort food throughout the week while sticking to your clean eating plan! │A Sweet Pea Chef

Is there anything more comforting than tender chicken breasts served in a luscious marinara sauce and topped with melted cheese? You’ve pretty much just described heaven for me.

Since I was a kid, Chicken Parmesan was definitely one of my favorite dishes. Even before I decided to start taking better care of my body and eat clean, I knew there was no way I’d ever be able to resist Chicken Parmesan. There’s no point in lying myself.  What’s the point of living a lifestyle you don’t want to live, right?

RIGHT!

So, to resist temptation and devouring this breaded, deep fried chicken delight, I decided to make my own, healthier version that I can enjoy guilt-free.

Making Healthy Chicken Parmesan is quite easy actually, and I promise it tastes even better than the original, high-carb version. It’s so good that it’s hard to resist not eating it all in one go. But, I have some good news for you, my friends…

Healthy Chicken Parmesan is a great choice for meal prep. You know how much I love meal prep and this Healthy Chicken Parmesan recipe is actually perfect for it. It’s easy and quick to make, nutritious, and you can safely keep it in your fridge for an easy and quick lunch or dinner all week!

To add some variety, you can serve it with any veggies or salads you like. I love serving zucchini noodles with my Healthy Chicken Parmesan. Just writing about it makes my stomach growl! 🙂

An overhead image of four glass containers each with a serving of Healthy Chicken Parmesan served with zucchini noodles ready to be placed in the refrigerator for meal prep.

WHAT FOOD IS GOOD TO MEAL PREP?

The most common misconception when it comes to meal prep is that it takes too much time. Sure, cooking every meal completely from scratch for an entire week would take your whole day — maybe even longer. Meal prep isn’t about cooking 30 meals from scratch but, instead, choosing a few basic meals and spicing them up for some much-needed variety. Just because you’re making all your meals in advance doesn’t mean they have to be bland!  The idea is to make each meal an exciting moment where you cant wait to eat your food.

When meal prepping, I start with the protein. Chicken is great for meal prep as it’s so versatile and the same goes for lean ground beef and fish, such as salmon. Once you have your source of protein, you can play around with sides. I like to add a veggie high in fiber, like broccoli or spinach, and then a starch that’s high in fiber and complex carbs, like sweet potatoes, quinoa, or steamed rice.  Both cooked and fresh veggies are great for meal prep, so is cooked rice. Stock up on fresh greens and add some flavor with healthy homemade salad dressings.

An overhead image of a glass bowl with fresh spiralized zucchini noodles ready to be cooked and served with Healthy Chicken Parmesan.

HOW LONG CAN YOU KEEP MEAL PREP IN THE FRIDGE?

Once you’re done with your meal prep, make sure you let your meals cool down before transferring them to airtight meal prep containers and storing them in the fridge (but make sure you don’t keep your food in room temperature for more than two hours to keep it safe from spoiling!). If you are using meal prep containers and have stored your cooked meal prep well, it can last in the fridge from 4 to 5 days, even up to a week. 

If you’re looking for how to store salads all week long, check out this helpful post, too!

An overhead image of a large skillet with Healthy Chicken Parmesan made with chicken breasts, canned crushed tomatoes, grated parmesan cheese, almond meal, chickpea flour, dried oregano, dried basil, dried thyme, olive oil, garlic powder, sea salt and black pepper.

HOW TO MAKE HEALTHY CHICKEN PARMESAN

Wondering how to make healthy chicken parmesan?  Here’s the basic rule: You can make healthy versions of all your favorite dishes by substituting the unhealthy, processed ingredients with their healthier counterparts. Same goes for Chicken Parmesan. Traditional Chicken Parmesan recipes call for all-purpose flour, breadcrumbs, deep frying, and a lot of cheese.

To make Healthy Chicken Parmesan, we’ll be using almond meal and some chickpea flour and just a bit of olive oil. Instead of store-bought marinara sauce, you can use either simple homemade tomato sauce or canned crushed tomatoes.  Follow these tips and you’ll have one of the best easy chicken breast recipes ever!

An overhead image of the making of zucchini noodles by spiralizing a fresh zucchini using a vegetable spiralizer.

HOW TO MAKE ZUCCHINI NOODLES

Once you try zoodles, you’ll never again crave noodles! This I promise you. Making zucchini noodles is not only easier but also quicker than cooking pasta. All you need are a couple of zucchinis. Using a spiralizer makes this process even quicker but a mandoline, veggie slicer, or even a regular kitchen knife will do, too.

Check out this Spiralizer post where I show you how to make zucchini noodles and ALL the veggies and fruits you can imagine!  For realz. 

An overhead image of three glass containers lined up on a kitchen counter each with a single serving of Healthy Chicken Parmesan served with zucchini noodles ready to be placed in the refrigerator for meal prep.

HOW TO SAVE TIME WITH CHICKEN MEAL PREP

I refuse to spend every day doing meal prep for hours. Sure, meal prep can take up a lot of your free time, but with the right strategies, it doesn’t have to be. Chicken is one of my favorite sources of protein and you can easily save time with chicken meal prep. To do that, I recommend making 2-3 flavors of chicken every week.

You can cook chicken in a crockpot, roast it or cook it. It’s a great addition to your salads and wraps and sandwiches. Check out some of my favorite easy chicken meal prep recipes to learn how to save time with chicken meal prep.

An overhead image of a kitchen counter with 4 glass food containers for meal prep.

HOW LONG CAN YOU KEEP COOKED CHICKEN?

Wondering how long it’s safe to keep cooked chicken in the fridge?  Refrigerator life of cooked chicken really depends on how you store it. When stored in the refrigerator in an air-tight container, cooked chicken can easily last 4-6 days, which makes chicken a great choice for your meal prep.  I use mason jars and these glass meal prep containers to keep my food fresh and safe, but any airtight containers will work.

CAN YOU REHEAT COOKED CHICKEN?

Yes, you can reheat cooked chicken very easily. Take your cooked chicken out of the refrigerator and reheat it thoroughly so it’s piping hot throughout. You can reheat chicken in an oven or in a microwave.  Reheating can tend to make it a tad tougher and drier than freshly cooked chicken, so only heat it to the point of being heated through to avoid this as much as possible.

How To Meal Prep – Healthy Chicken Parmesan | Under 350 Calories!

5 from 2 votes
An close up image of four glass containers each with one serving of Healthy Chicken Parmesan served over zucchini noodles ready for meal prep.
How to Meal Prep - Healthy Chicken Parmesan
Prep Time
10 mins
Cook Time
35 mins
Total Time
45 mins
 
Learn how to meal prep Healthy Chicken Parmesan so you can enjoy your favorite comfort food throughout the week while sticking to your clean eating plan!
Categories: Chicken, Clean Eating. Gluten-Free, meal planning, Meal Prep, Paleo
Difficulty: Easy
Keyword: calories chicken parmesan, chicken parm calories, chicken parm meal
Servings: 4 meals
Calories: 333 kcal
Author: Lacey Baier
Ingredients
Instructions
  1. First start by preheating your oven to 500 degrees F.
  2. In a large mixing bowl, combine almond meal, chickpea flour, dried oregano, dried basil, dried thyme, garlic powder, sea salt, and black pepper.

  3. Dredge the boneless, skinless chicken breasts in the seasoned almond meal mixture and then shake off any excess.

  4. Heat olive oil in large oven-safe skillet over high heat.
  5. Add the coated chicken and sear until golden-brown on both sides, about 2 minutes per side. We aren’t looking to cook through, just get a nice golden crust on the chicken.
  6. Pour the tomato sauce over and around the browned chicken.
  7. Sprinkle a little grated parmesan over each chicken breast.
  8. Then, place in the oven for 8-12 minutes, until the cheese melts and the chicken is cooked through.
  9. Then remove it from the oven and allow to cool.
  10. While that’s cooling, make the zucchini noodles.  Using a Spiralizer, make the zucchini noodles.

  11. Heat olive oil over medium-high heat in a large sauté pan until it’s hot.

  12. Then, add the zucchini noodles, sea salt, ground black pepper, and granulated garlic, and toss to combine.
  13. We don’t want to cook the zucchini all the way here - we’re just looking for it to start to cook and heat all the way through. When we reheat it later, it’ll finish cooking and be perfectly tender and not mushy. So, remove the noodles from the heat after about 2-3 minutes and let cool.
  14. To assemble our chicken Parmesan meal prep, start by adding the cooked zucchini noodles to one side of your container, then top with the cooked chicken Parmesan.

Recipe Video

Nutrition Facts
How to Meal Prep - Healthy Chicken Parmesan
Amount Per Serving (1 meal)
Calories 333 Calories from Fat 129
% Daily Value*
Fat 14.3g22%
Saturated Fat 2.5g13%
Cholesterol 85.4mg28%
Sodium 778.2mg32%
Carbohydrates 20.9g7%
Fiber 5.9g24%
Sugar 9.4g10%
Protein 32.8g66%
* Percent Daily Values are based on a 2000 calorie diet.

This post contains affiliate links for products I use often and highly recommend.

Lacey Baier

Hey y’all, I’m Lacey Baier and I’m so glad you’re here! I’m a healthy lifestyle influencer and the creator of this clean-eating blog and YouTube channel, A Sweet Pea Chef. My recipes have been published on Food Network, Good Morning America, FoxNews, Tastemade, Fitness Magazine, and much more. I live in Dallas, Texas with my husband and four kiddos. Let’s get started!

4 thoughts on “How to Meal Prep – Healthy Chicken Parmesan (Under 350 Calories!)

  1. Thats a really nice recipe but
    I wanted to ask if you could make seven servings or if the food would go bad then

  2. 5 stars
    Great recipes, I’m just wondering for the portions of almond meal seasoning. The portion of almond meal, chick peas flour…

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