Chicken Parmesan - 21 Day Fix Approved

Chicken Parmesan

I LOVE a good Italian meal but the heaviness of the traditional Italian cooking doesn’t exactly work with a clean diet (most of the time!). My Chicken Parmesan is all cleaned up and let me tell you, it was light and full of flavor!! This was also a very simple recipe and didn’t take long at all to prep and throw in the oven!

Chicken Parmesan - 21 Day Fix Approved
Ready to be baked!

I served the chicken Parmesan over a bed of Zoodles (which I made for the first time!!) and it was amazing! Even my pasta and carb loving husband loved them! I lightly sauteed them with a spray of olive oil for just a few minutes. I tried boiling them, and…well, I ended up with zucchini soup! (That was a fail.) Zoodles are Zucchini noodles – I made them with a Veggetti. There are lots of tools out there that are great for this and I am sure I will be checking them out down the road because this is going to be a staple tool in my kitchen.

Chicken Parmesan - 21 Day Fix Approved
My first Zoodles!
Chicken Parmesan - 21 Day Fix Approved
Ready for some marinara and cheese!

My husband and kids all loved the Chicken Parmesan (and the zoodles!) – I added some extra marinara sauce with the zoodles, too. Absolutely delicious and it made some yummy leftovers for lunch the next day! Something else that is SUPER exciting? My photo of the plated dish was featured on this weeks Meal Prep Monday post on the Beachbody Blog! There are always delicious recipes featured here – be sure to check them out! 🙂

Chicken Parmesan - 21 Day Fix Approved
Ready to hit the oven again!


Chicken Parmesan
Serves 4
A healthy and 21 Day Fix approved take on an Italian Favorite! My family loved this and the leftovers were really good the next day, too! Full of Italian flavors and easy peasy!
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Prep Time
20 min
Cook Time
30 min
Total Time
50 min
Prep Time
20 min
Cook Time
30 min
Total Time
50 min
  1. 1 pound chicken breasts, thin sliced
  2. 2 egg whites
  3. 1/4 cup whole wheat bread crumbs (I used Italian whole wheat Panko)
  4. 10 T Parmesan cheese, shredded and divided
  5. 1/4 tsp garlic powder
  6. 1/8 tsp black pepper
  7. 8 T marinara sauce, no sugar added or use my recipe below
Marinara Sauce
  1. 1 (28oz) can crushed tomatoes
  2. 2 T Italian seasoning
  3. 1 tsp onion powder
  4. 3 cloves garlic, minced
  5. 1 tsp sea salt
  6. 1/2 tsp pepper
  1. Preheat oven to 450 degrees
  2. Break 2 egg whites into shallow dish
  3. In a second shallow dish, mix bread crumbs, Parmesan cheese, garlic powder and black pepper
  4. Coat each side of the chicken breasts in egg whites and then coat with bread crumb mixture, place each chicken breast in a baking dish
  5. Bake at 450 for 20 minutes, flip and bake for 5-7 more minutes. Top with 2T marinara sauce and 2T Parmesan a bake until bubbly, about 3 minutes.
21 Day Fix Counts
  1. 1 Red, 1/2 Blue, 1/4 Yellow, 1/8 Green (Marinara - but I served this with Zoodles, so just measure out the zoodles in your green container and call it a day, add accordingly if you increase the amount of marinara you use.)
Fit Mom Angela


  1. Karen Brown

    Would marinara sauce count as a purple? Bc it’s tomato based.

    1. Angela Dimitrelias

      Thank you for asking, Karen! The marinara sauce would count as a Green since you are making it vs. buying it off the shelf. When the 21 Day Fix nutritionists were putting together the nutrition guide, they were thinking easiest and most likely scenarios. i.e. it is easier to go to the store and pick up a jar of marinara vs. making your own. They would count the store bought stuff as a purple. In my marinara sauce, there is nothing with added sugar and therefore, counts as a green container.


  2. Liz

    how many servings is this recipe?

    1. Angela Dimitrelias

      Hi Liz! This recipe serves 4 people!

      Enjoy! Angela

  3. Hanh

    How many calories per serving?

    1. Angela Dimitrelias

      Hi! I actually don’t currently have the calorie calculations on my recipes because I count containers on the 21 Day Fix and Hammer and Chisel programs. Hopefully, I will be able to get them soon, but for now, I can provide you with the container counts I use!

  4. Kellie

    How do you cook the zoodles

    1. Angela Dimitrelias

      Hi Kellie – I toss them in a little olive oil or coconut oil and throw them in a skillet for a few minutes. 🙂

  5. Nicole Z

    If I used store bought marinara with no sugar added, would I count it as a purple? and would that still be a partial purple?
    (Thanks in advanced)

    1. Angela Dimitrelias

      If it does not have added sugar, count it as a green. 🙂

  6. Can I sub quiona for whole wheat bread crumbs? Or do you have a different sub in mind?

    1. Angela Dimitrelias

      I would think so! 🙂 I haven’t tried that, but it sounds delicious!

  7. Jessica

    Would it just be 1 piece of chicken for the 1 red 1/2 blue 1/4 yellow 1/8 green?

    1. Angela Dimitrelias

      yes! 🙂

  8. Jodi

    Do you just mix the ingredients for the marinara sauce, or do you actually cook it? I don’t see it mentioned in the instructions.

  9. What Italian seasoning did you use?

    1. Angela Dimitrelias

      I just purchased the Italian Seasoning from Kroger – it is a mix of herbs and spices in the spice section – just check the ingredients and make sure you can read all of them and there is no added sugar.

  10. Andrea

    Thank you for sharing this! I can’t wait to try it! I am brand new to the 21 day fix! I am excited to try the zucchini noodles too!

  11. Vicki Laurie

    Hiya. What does T mean in the ingredient list? Teaspoons? Tablespoons? Sorry if it’s an obvious question but I’m in the UK and we don’t tend to see that abbreviation in our recipes!! Thanks!

    1. Jessica

      Hi, Vicki. T = tablespoon. 🙂

    2. jenn

      HI Vicki, if it is a capital “T”, it stands for tablespoons.. a lowercase “t” stands for teaspoon. In the above recipe, she is referring to tablespoons.

    3. Susan

      Capital T is Tabledpoon. Small t is teaspoon, in all American standard recipes.

  12. Jessica Harms

    Angela, I’m new to your site but I’ll be back as this recipe was absolutely delicious. My hubby didn’t even complain about the zoodles and asked for seconds! Easy recipe too!

  13. Sarah

    Does anyone know the details of making the marinara?

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