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A close-up of a cheesy meatball bake being scooped from a black cast-iron skillet with a serving spoon.

High Protein Chicken Parmesan Casserole

Enjoy a healthier, protein-packed twist on classic chicken parmesan, layered with high-protein pasta, savory marinara, tender baked chicken, and a creamy, cheesy cottage cheese mixture, all baked to golden perfection.
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Prep Time 30 minutes
Cook Time 40 minutes
Total Time 1 hour 10 minutes
Servings: 6 servings
Course: Main Course
Cuisine: Italian-American
Calories: 580
Ingredients Equipment Method Notes

Ingredients
  

For the Chicken
  • 2 lbs boneless, skinless chicken breasts thinly sliced or pounded to 1/2-inch thick cutlets
  • 1/2 cup whole wheat breadcrumbs
  • 1/4 cup grated Parmesan cheese
  • 1 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp dried oregano
  • 1/4 tsp salt or to taste
  • 1/4 tsp black pepper or to taste
  • 2 tbsp olive oil divided
For the Pasta & Cheese Mixture
  • 12 oz high-protein pasta e.g., lentil, chickpea, or fortified wheat penne or ziti
  • 15 oz low-fat cottage cheese small curd preferred
  • 1/2 cup grated Parmesan cheese
  • 1/4 cup chopped fresh parsley
  • 1 large egg lightly beaten
  • 1/2 tsp garlic powder
  • 1/4 tsp salt
For Assembly
  • 24 oz low-sugar marinara sauce
  • 2 cups part-skim mozzarella cheese shredded

Equipment

  • 9x13 inch baking dish
  • Large Pot
  • Large Skillet or Air Fryer
  • Mixing bowls
  • Whisk

Method
 

Prepare the Chicken
  1. Preheat your oven to 400°F (200°C). Lightly grease a baking sheet or line with parchment paper. If using an air fryer, preheat to 375°F (190°C).
  2. In a shallow dish, combine the whole wheat breadcrumbs, 1/4 cup grated Parmesan, garlic powder, onion powder, dried oregano, salt, and pepper. Mix well.
  3. Dredge each chicken cutlet in the breadcrumb mixture, pressing gently to adhere the coating. Drizzle or brush each coated cutlet with 1 tablespoon of olive oil.
  4. Arrange the chicken cutlets on the prepared baking sheet in a single layer. Bake for 15-20 minutes, flipping halfway, or until golden brown and cooked through (internal temperature of 165°F / 74°C). If using an air fryer, cook in batches for 8-10 minutes, flipping halfway, until golden and cooked through. Set aside.
Cook Pasta & Prepare Cheese Mixture
  1. While the chicken bakes, cook the high-protein pasta according to package directions until al dente. Drain well and return to the pot.
  2. In a medium bowl, combine the cottage cheese, the remaining 1/2 cup grated Parmesan cheese, fresh parsley, beaten egg, garlic powder, and salt. Mix thoroughly.
Assemble the Casserole
  1. Preheat your oven to 375°F (190°C). Lightly grease a 9x13 inch baking dish.
  2. Spread about 1/2 cup of marinara sauce on the bottom of the prepared baking dish.
  3. Add the cooked pasta to the baking dish, spreading it evenly over the marinara. Top with the cottage cheese mixture, spreading it over the pasta.
  4. Arrange the cooked chicken cutlets over the cottage cheese layer. Spoon the remaining marinara sauce evenly over the chicken.
  5. Sprinkle the shredded mozzarella cheese generously over the top of the casserole.
Bake
  1. Bake for 20-25 minutes, or until the cheese is melted, bubbly, and lightly golden brown. If desired, you can broil for the last 1-2 minutes for extra browning, watching carefully to prevent burning.
  2. Remove from the oven and let rest for 5-10 minutes before serving. Garnish with additional fresh parsley if desired.

Notes

For an extra protein boost in the sauce, you can stir 1/4 cup of unflavored whey protein isolate into a small amount of warm marinara before mixing it into the main sauce, ensuring no lumps. This casserole is excellent for meal prep; simply divide into individual portions and store in airtight containers in the refrigerator for up to 4 days. It reheats well in the microwave or oven.