Skinny Chicken Parmigiana


Look on the menu of almost any Italian restaurant and you’ll see this popular dish.  I’ve remade it skinny compared to a restaurant recipe by using skinless chicken breasts, cooking in a small amount of reduced-fat butter, topping with reduced-fat cheese and just a small amount of Parmesan cheese. One delicious serving has 311 calories, 9 grams of fat and 8 Weight Watchers SmartPoints. One serving of Olive Garden’s Chicken Parmigiana has a horrific 1090 calories and 49 grams of fat! Check out the serving tips below for what to serve with this terrific classic.

Prep Time: 15 minutes
Cook Time: 15 minutes


4 boneless, skinless, chicken breasts (1 pound total), see shopping tips

½ cup Panko bread crumbs, see shopping tips

½ teaspoon garlic powder

¼ teaspoon salt

Fresh ground pepper

1 egg white

1 tablespoon reduced-fat butter or Smart Balance Light

2 cups from a jarred spaghetti sauce or marinara sauce, see shopping tips

1 cup shredded reduced-fat mozzarella cheese ( I used Trader Joe’s)

¼ cup Parmesan cheese, shredded


1. Rinse the chicken breasts under cold running water and pat dry. Pound chicken breasts to flatten, see prep tip.

2. In a small bowl, combine bread crumbs, garlic powder, salt and pepper. Mix well.

3. In another small bowl add the egg white.

4. In a large nonstick pan, melt butter. Right next to the cook top, dip each chicken breast in egg white and then into bread crumbs, to coat.  Repeat with all chicken breasts and add to hot pan. Fry chicken on each side, over medium heat, about 5-6 minutes, until chicken is done and no longer pink inside. Remove chicken to a plate.

6. In the same pan, add spaghetti sauce and heat thoroughly. Add cooked chicken back to pan and cover with sauce. Top each piece with ¼ cup shredded cheese and 1 tablespoon Parmesan cheese, cover and cook until cheese is melted.

7. Using a spatula, remove each piece to a dinner plate.

Makes 4 servings (each serving 1 chicken breast and about ½ cup sauce)

Shopping Tips

Most supermarkets sell 1 pound packages of 4 boneless, skinless, chicken breast. If you buy a 1 pound package with only 2 larger breast, just cut them in half.

Panko bread crumbs create a much crispier breading. You’ll find them in the baking aisle where other bread crumbs are sold.

I used Classico Tomato Basil Marinara Sauce. It has only 50 calories and 1 gram of fat for a ½ cup serving or use your favorite.

Prep Tip

To save time, many markets sell packages of already flatten chicken breasts. I found them at Trader Joe’s.

There are several ways to flatten a chicken breast. The most common way is to place 1 chicken breast in a plastic bag. Using a meat mallet, pound the chicken breast to flatten to an even thickness, about ½ inch thick. Another way I recently discovered, is to flatten it using a tortilla press! Place the chicken breast in a plastic bag and let the press do the pounding work. A tortilla press is made out of cast iron. You can buy it in a cookware store or places such as Bed, Bath, and Beyond. They sell for $19.95 and I used my 20% coupon!  I now use it often for flattening all kind of meats.

Serving Tips
Place chicken and sauce on top of a side of whole wheat spaghetti or Skinny Mash Potatoes, if desired.  I love to serve this chicken with a vegetable dish on the side. Steamed broccoli would be great or here’s my favorite vegetable for this dish.


Garlic Sauteed Spinach.


Weight Watchers SmartPoints 8
Weight Watchers POINTS PLUS 8
Weight Watchers (old points) 7

NEW SKINNY FACTS: for 1 serving (each serving, 1 chicken breast and about ½ cup sauce)
311 calories, 9g fat, 4g sat.fat, 69mg chol, 38g protein, 20g carbs, 2g fiber, 907mg sodium, 6g sugar
FAT FACTS: for 1 order of Olive Garden’s Chicken Parmigiana
1090 calories, 49g fat, 25g protein, 79g carbs, 7g fiber, 3,380mg sodium, 19g sugar

Share This

Share |

29 Responses to “Skinny Chicken Parmigiana”

  1. Kayla Powell Says:

    So do you only use 2 breasts and cut them in half? Or do you use 4 breasts?

  2. admin Says:

    Hi Kayla,
    Look for a (1 pound) package of 4 boneless, skinless, chicken breasts. If the package is 1 pound and has only 2 larger breasts, just cut them in half.
    Good luck. I hope you like the recipe!
    Best wishes,

  3. Jen Graham Says:

    Wow! This was delicious! My family loved it. And so simple :). Ya know how there are those days where you want something healthy, but after work and the grocery store you just aren’t in the mood to cook? Well this was easy enough that I didn’t mind and it was SO worth the small effort to make this recipe! Thank you. I will be trying more of your recipes.

  4. admin Says:

    Thanks for the fabulous feedback Jen!

  5. Skinny Chicken Parmigiana | | Healthy RecipesHealthy Recipes Says:

    […] Click here for the full recipe! […]

  6. Jared Smith Says:

    I bet people would go crazy for your recipes on, shoot me a message to get a private invite!

  7. JodyJ Says:

    Made this for dinner tonight, and the whole family loved it! I served it with spaghetti squash that I had cooked in the microwave, and it was so yummy with the sauce–for no extra points! Everyone has already let me know they hope I make it again! Thanks for a delicious recipe! (And for the tip on the tortilla press–gotta get me one of those!)

  8. admin Says:

    I love the feedback Jody! Thanks so much for taking the time to let me know. I love spaghetti squash and sounds like it would be so yummy served it with this recipe. Great idea!

  9. Bobbi's Kozy Kitchen Says:

    Mmmmmm chicken parm….I am in heaven!! Thank you for sharing this on Manic Monday!! @BobbisKozyKtchn

  10. admin Says:

    My pleasure Bobbi. Thanks for another great week at Manic Monday link party!

  11. Tanya@TakeSix Says:

    This looks absolutely delicious. I have another recipe something like this, but it is much to runny. I like the look of yours better. Pinned to try soon! Thank you. 🙂

  12. admin Says:

    Thanks so much Tanya…Enjoy!

  13. 2013 Healthy Meal Plan: Week 17 « Half Size Me Says:

    […] Skinny Chicken Parmigiana (7PP per serving from Skinny Kitchen) […]

  14. admin Says:

    Stephanie, thanks so much for always including some of my skinny recipes in your weekly meal plan! Best of luck to you, Nancy

  15. Gina McFather Says:

    Simply delicious! Thanks Nancy.

  16. admin Says:

    I love your feedback Gina…Thanks! 🙂

  17. Pollo alla Pizzaiola light - Chicken with Tomato Sauce and Parmesan Cheese | Eat Cook Smile Says:

    […] A great thank you to Nancy Fox and her blog Skinny Kitchen for the inspiration to this recipe. EmailPrintFacebookLike this:Like Loading… This entry was […]

  18. Yulia Says:

    Nancy thank you so much for this delicious recipe.
    I prepared it tonight for dinner and everybody simply loved it. It was so simple and easy and delicious, that I posted my copy of your recipe on my blog

    Warm regards

  19. admin Says:

    My great pleasure. You did a wonderful job Yulia…Even your photo looks yummy!
    I’m so happy you enjoyed it.
    Wishing you all the best,

  20. Nibbles by Nic | Munching Monday # 6 + Two Year Blogiversary Party & 7,000 FB “Likes!” Says:

    […] […]

  21. admin Says:

    I was so excited to see you featured my recipe on your 2 anniversary link party this week!
    Thanks so much Nic…I love your site and parties!
    All the best to you,
    xo Nancy

  22. Leslie Says:

    This looks delicious! I plan on making it soon. How important is it to flatten the chicken breasts? Will the dish be ok if I choose not to flatten them? Just curious.

  23. admin Says:

    It should still taste delicious Leslie. It will take a bit longer to cook since the chicken breasts will be thicker. Just add a few minutes to the cook time and check to see it’s thoroughly cooked.
    I hope you enjoy it!

  24. Leslie Says:

    Just finished devouring a serving of this. So awesome!! Thanks for sharing this. I can’t wait to make it for my boyfriend!

  25. admin Says:

    Thanks for taking the time to let me know Leslie. I’m thrilled you enjoyed it!

  26. Lisa Says:

    This recipe was “awesome sauce”. I’ve been on WW since the first of the year, and just stumbled across this site. So glad to see the points….Can’t wait to try another of your Skinny Recipes…Thanks so much!

  27. admin Says:

    I so thrilled to hear it Lisa.
    Best of luck to you on Weight Watchers. It’s such a great program.
    Have fun skinny cooking!
    My best,

  28. sandy Says:

    Wow! This is the best chicken parm I’ve ever made! Hubs loved it, too!

  29. admin Says:

    Fantastic feedback Sandy. Thank you!
    All the best,

Leave a Reply