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Healthy Chicken Parmesan with Spaghetti Squash Recipe

Healthy Chicken Parmesan with Spaghetti Squash

Crisp baked chicken cutlets are topped with low-sodium marinara and melted part-skim mozzarella, then served over tender roasted spaghetti squash. This lighter Chicken Parmesan makes four hearty servings.
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Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 minute
Servings: 4 servings
Ingredients Method Notes

Ingredients
  

Spaghetti Squash
  • 1 about 3 pounds Medium spaghetti squash
  • 2 teaspoons Olive oil
  • Lightly to season Kosher salt and black pepper
Chicken Parmesan
  • 1 1/4 pounds Boneless, skinless chicken breasts, trimmed and sliced horizontally into thin cutlets
  • 1/2 teaspoon, divided Kosher salt
  • 1/4 teaspoon Black pepper
  • 1/2 cup Whole-wheat or Italian-seasoned breadcrumbs
  • 1/4 cup Finely grated Parmesan cheese
  • 1 Large egg
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon Garlic powder
  • 1 1/2 cups Low-sodium marinara sauce
  • 1 cup, about 4 ounces Shredded part-skim mozzarella cheese
Garnish
  • 2 tablespoons, optional Fresh basil or parsley, chopped
Cooking
  • As remaining from 1 tablespoon total Remaining olive oil

Method
 

Step-by-Step
  1. Heat the oven to 400°F. Carefully halve the spaghetti squash lengthwise and scrape out the seeds. Brush the cut sides with about 2 teaspoons of the olive oil and season lightly with salt and pepper.
  2. Place the squash cut-side down on a rimmed baking sheet. Roast for 35–45 minutes, until the flesh is tender and separates easily into strands, then scrape the squash into strands with a fork.
  3. While the squash cooks, raise the oven temperature to 425°F. Pound or press the chicken cutlets to an even thickness of approximately 1/2 inch.
  4. Combine the breadcrumbs, Parmesan, Italian seasoning, garlic powder, and the remaining salt and pepper in a shallow dish. Beat the egg in a second dish.
  5. Dip each chicken cutlet into the egg, allowing the excess to drip off, and then coat it with the breadcrumb mixture. Press the crumbs onto the chicken so the coating adheres evenly.
  6. Heat the remaining olive oil in a large oven-safe skillet over medium heat. Cook the chicken for about 2–3 minutes per side, just until lightly browned. Alternatively, place the breaded chicken on a lightly oiled baking sheet and bake without pan-searing.
  7. Spoon the marinara sauce over the chicken and top with the mozzarella. Bake at 425°F for 8–12 minutes, until the cheese melts and the thickest part of the chicken reaches an internal temperature of 165°F.
  8. Serve the chicken Parmesan over the spaghetti squash. Garnish with chopped fresh basil or parsley before serving.

Notes

Roast the squash cut-side down and avoid overcooking it so the strands do not become watery. Use thin, evenly sized chicken cutlets for an even coating and reliable cooking. For a crispier, lighter coating, use whole-wheat panko instead of fine breadcrumbs and bake the breaded chicken on a wire rack.