Go Back Email Link
+ servings

Healthy Chicken Parmesan

This Healthy Chicken Parmesan is a wholesome twist on a classic you love!  Only you will know that you've snuck a superfood in.
Course Main Course
Cuisine Italian
Prep Time 10 minutes
Cook Time 1 hour 25 minutes
Total Time 1 hour 35 minutes
Servings 6
Calories 586kcal
Author Wendy Polisi


  • 2 pounds organic boneless chicken breast
  • ¼ cup evaporated cane sugar ***see note
  • ¼ cup sea salt
  • ¾ cup toasted quinoa flour
  • 1 ¼ cups gluten free breadcrumbs ***see note 2
  • 1 ¼ cups quinoa flakes
  • 2 teaspoons dried Italian seasoning
  • 1 teaspoon dried parsley
  • 1 teaspoon sea salt
  • ¼ teaspoon fresh cracked black pepper
  • teaspoon crushed red pepper optional
  • 2 eggs lightly beaten
  • ¼ cup milk
  • 2 tablespoons organic canola oil or other high heat oil
  • 6 ounces fresh mozzarella sliced
  • 3 ounces fresh parmesan
  • For serving: Marinara Sauce and Quinoa Linguine optional


  • Place the chicken breast between two sheets of plastic wrap and pound until ¼ inch thick. Fill a large bowl with water and add evaporated cane sugar and sea salt (or brine kit). Stir until dissolved. Add chicken and allow to soak for thirty minutes to an hour.
  • Remove chicken from water and shake excess water. Dredge in toasted quinoa flour and allow to sit on a plate for a few minutes.
  • Meanwhile, place quinoa flakes in a food processor. Pulse until they are coarsely chopped, but not to the point where you have flour. Transfer to a shallow dish and stir in breadcrumbs, Italian season, parsley, sea salt, black pepper and crushed red pepper.
  • Combine eggs and milk in another shallow dish. Dredge chicken in the egg wash and dredge in the quinoa flakes bread crumb mixture. Allow the chicken to sit for 10 minutes.
  • Preheat oven to 450 degrees.
  • Heat oil to medium high in a large skillet. Add chicken and cook until browned, about 2 minutes per side.
  • Place chicken on a baking sheet and sprinkle with cheeses. Bake for 10 to 15 minutes, until cheese is melted and chicken is cooked through. Top with Marinara sauce and serve with quinoa linguine if desired.


Note: You can use a brine kit and skip the sugar and salt Note 2: To make gluten free breadcrumbs, preheat oven to 300 degrees. Place gluten free bread (I used Udi’s sandwich bread) in the food processor and pulse until you have fine bread crumbs. Place on a rimmed cookie sheet and cook for 5 minutes. Turn the oven off and allow to sit for 30 minutes.


Calories: 586kcal | Carbohydrates: 39g | Protein: 51g | Fat: 23g | Saturated Fat: 8g | Cholesterol: 194mg | Sodium: 5696mg | Potassium: 622mg | Fiber: 3g | Sugar: 2g | Vitamin A: 475IU | Vitamin C: 1.8mg | Calcium: 357mg | Iron: 2.8mg