This healthy Chicken Parmesan Casserole is a cozy, one-dish meal the whole family will enjoy! Made with fiber-rich chickpea pasta, fresh spinach, and a light, low sodium tomato sauce, it’s a tasty spin on a classic chicken parm recipe. With 22g of protein and just 130mg of sodium per serving, this high protein chicken dinner is ideal for a GLP-1 diet. It’s also one of our best recipes for leftover chicken. Topped with a crispy panko-Parmesan crust, we include chef tips to ensure your topping comes out perfectly golden and crisp every time. This dump and bake chicken parmesan casserole is ready in just an hour. Use this recipe the next time you meal prep high protein chicken dinners .
This healthy casserole recipe, along with all of our tasty leftover chicken recipes, are perfect ideas for quick weeknight comfort food. These heart-healthy recipes will become household favorites.
This casserole transforms a traditionally heavy dish into a balanced, heart-healthy meal. By using lean protein, fiber-rich chickpea pasta, and a homemade low-sodium tomato sauce, we cut down on saturated fat and sodium without sacrificing flavor. Baking instead of frying completes this healthy makeover.
Traditional chicken parmesan is often high in sodium and saturated fat due to breading, frying, and heavy cheese. This casserole version is specifically designed to be healthy by baking the components, using a low-sodium sauce, and incorporating high-fiber pasta.
To keep the meal balanced, pair it with a simple green salad with vinaigrette, steamed green beans, roasted broccoli or asparagus, or sautéed zucchini.
The key is to manage moisture. Ensure your pasta is cooked al dente and well-drained. Also, simmering the tomato sauce until it thickens slightly prevents excess liquid. Finally, apply the crispy panko topping just before baking.
Absolutely! A recipe like this one, which is portion-controlled and focuses on lean protein, high fiber, and low sodium, can easily fit into a healthy eating plan for weight management or overall wellness.
Healthy Casseroles & Bakes
Heart-Healthy Chicken Recipes
Recipe yields 8 servings
Preheat oven to 400°F. Lightly grease an 8-inch-square baking dish with non-stick cooking spray.
Bring a large pot of lightly salted water to a boil; add pasta and cook to al dente, according to package directions, about 8 minutes. Drain and lightly drizzle with olive oil to prevent pasta from sticking together.
While pasta cooks, heat ½ tablespoon butter and ½ tablespoon olive oil in large skillet over medium heat. Add garlic and cook until fragrant, about 30 seconds. Add onion and cook, stirring often, until it begins to soften, about 3 minutes. Add spinach and cook until wilted, about 2 to 3 minutes. Add crushed tomatoes, diced tomatoes, Italian seasoning, garlic powder, onion powder, and crushed red pepper flakes; bring mixture to a simmer. Cook, stirring occasionally, until thickened, about 5 minutes. Add shredded chicken and cooked rotini pasta. Transfer to prepared casserole dish and sprinkle top with grated mozzarella cheese.
In a small microwave-safe dish, melt remaining ½ tablespoon butter. In a medium mixing bowl, combine melted butter, remaining ½ tablespoon olive oil, panko breadcrumbs, Parmesan cheese, parsley and Italian seasoning. Sprinkle breadcrumb mixture over casserole. Bake until hot and top is golden brown, about 25 to 30 minutes.
Serve warm garnished with chopped fresh parsley. Store any leftovers in an airtight container in the refrigerator for up to 4 days.
While this casserole is best baked in the oven, you can achieve an extra-crispy topping by preparing it in an oven-safe dish that fits in your air fryer. Bake at 375°F for 15-20 minutes, or until golden and bubbly.