When comfort meets nutrition, you get the best of both worlds — and that’s exactly what this High Protein Chicken Parmesan Casserole delivers. Picture a bubbling dish layered with tender chicken, creamy mozzarella, zesty marinara, and golden breadcrumbs, all baked to perfection in one simple pan. It’s everything you love about traditional chicken parmesan, but lighter, easier, and packed with more protein to keep you full and energized.
This casserole is ideal for busy weeknights, post-workout dinners, or cozy family meals when you want something warm, cheesy, and satisfying without spending hours in the kitchen. Every bite brings that comforting Italian flavor with a modern, high-protein twist. With lean chicken, whole ingredients, and a crisp baked topping, this high protein chicken parmesan casserole turns everyday ingredients into something wholesome, hearty, and unforgettable.
The Story Behind My High Protein Chicken Parmesan Casserole
A Family Favorite Reborn
Growing up, Sunday dinners were always about something comforting, the kind of dish that brought everyone to the table, no matter how busy the week was. My mom’s chicken parmesan was one of those recipes. Crispy breaded chicken, rich tomato sauce, and melted cheese, it was everything cozy on a plate.
But as I started cooking for myself, I realized I wanted meals that hit that same nostalgic spot while keeping me energized and strong. That’s when this high protein chicken parmesan casserole came to life.
Instead of standing over the stove, pan-frying chicken, and layering everything one part at a time, I took all those same flavors and folded them into a simple, oven-baked dish. The twist? Using lean chicken tenders or nuggets as the protein base and pairing them with broccoli and rigatoni, which add texture, fiber, and a nutrition boost that traditional parmesan recipes lack. The result is a protein-packed casserole that’s not just filling, it’s genuinely satisfying in every bite.
Broccoli is not only low in calories but also rich in vitamin K, vitamin C, and fiber, as detailed by the National Institutes of Health.
Why This High Protein Chicken Parmesan Casserole Works
This recipe checks every box: balanced macros, unbeatable flavor, and minimal cleanup. Between the chicken, mozzarella, and parmesan, each serving delivers over 35 grams of protein, depending on the chicken brand you use.
According to the U.S. Department of Agriculture (USDA), chicken breast provides one of the highest-quality protein sources, offering around 31 grams per 100 grams cooked.
The broccoli adds a subtle crunch and bright color that cuts through the richness, while the Italian seasoning and garlic layer in just the right amount of flavor. And let’s not forget the crispy breadcrumb topping, it gives you the best of both worlds: creamy, saucy layers underneath and a golden crust that makes each bite feel like a little adventure.
And let’s not forget the crispy breadcrumb topping, it gives you the best of both worlds: creamy, saucy layers underneath and a golden crust that makes each bite feel like a little adventure.
What makes this High Protein Chicken Parmesan Casserole shine is how effortlessly it fits into real life. You can prep it ahead, store it in the fridge, and bake it fresh when you’re ready, a lifesaver for weeknights or when you’re planning meals for the week.
Making High Protein Chicken Parmesan Casserole Your Own
The best part about this chicken parmesan casserole is how customizable it is. If you prefer gluten-free pasta or plant-based nuggets, go for it, the recipe holds up beautifully. You can also sneak in extra veggies like spinach, zucchini, or mushrooms without losing that comforting Italian character.
For a richer, creamier version, try swapping the mozzarella with part-skim ricotta, it not only boosts the creaminess but adds even more protein.
Whether it’s a cozy dinner after a long day or your new Sunday meal prep favorite, this hearty high protein chicken parmesan casserole is proof that eating well doesn’t mean giving up the flavors that make food feel like home.
Cooking the Perfect High Protein Chicken Parmesan Casserole
The foundation of flavor
Every unforgettable high protein chicken parmesan casserole begins with a foundation of fresh, flavorful ingredients. What makes this dish so satisfying isn’t just the cheese, it’s the mix of protein, texture, and color. Before we dive into the cooking process, here’s everything you’ll need to bring it to life.
Ingredients
| For the Casserole | For the Topping |
|---|---|
| 1 lb rigatoni 6 cups chicken nuggets or cut chicken tenders (Bare brand recommended) 2 tbsp olive oil 1/2 yellow onion, diced 3 cloves garlic, minced 5 cups chopped broccoli 1 tsp Italian seasoning 1/2 tsp salt 1/4 tsp pepper 48 oz pasta sauce 3 cups shredded mozzarella cheese 1/2 cup grated parmesan cheese | 1/2 cup panko breadcrumbs 1/3 cup parmesan cheese 3 tbsp melted butter 1/2 tsp salt 1/4 tsp pepper 1 tsp Italian seasoning Fresh basil for garnish |
Building bold flavor
Now that your ingredients are ready, let’s bring it all together. Heat olive oil in a Dutch oven over medium-high heat. Add the onions and cook until they’re soft and slightly golden. Stir in the garlic and broccoli, seasoning them with Italian herbs, salt, and pepper. The aroma alone will have everyone wandering into the kitchen to see what’s cooking.
Once your veggies have softened, pour in the pasta sauce saving about a cup for layering later, and let it simmer for 10 minutes. The flavors meld beautifully into a rich, savory sauce. Then, add the rigatoni, mozzarella, and parmesan, stirring until everything is coated in that creamy red sauce.
Layering like a pro
In your greased 9×13-inch casserole dish, spread half of the noodle mixture. Add half of the chicken nuggets, then top with a bit more sauce and mozzarella. Repeat with the remaining noodles, chicken, and cheese. This layering makes sure every bite has that perfect balance of flavor.
In a small bowl, mix your breadcrumb topping—panko, parmesan, melted butter, salt, pepper, and Italian seasoning, and sprinkle it evenly over the top. Bake at 375°F for 25–30 minutes until the edges bubble and the top turns golden brown. For that crave-worthy crisp, broil it for 2 minutes at the end (just watch closely).
When it comes out of the oven, the scent of garlic, cheese, and basil fills the air, and that golden crust begs for a spoonful right away. It’s the perfect blend of creamy, crunchy, and cheesy, a High Protein Chicken Parmesan Casserole
Nutrition Boost & Smart Ingredient Swaps
Building a better balance
One of the reasons I love this high protein chicken parmesan casserole is how adaptable it is to your nutrition goals. You can easily tweak ingredients to increase the protein, reduce the carbs, or add more veggies — without ever losing the comfort and flavor that makes casseroles so satisfying.
Let’s start with the heart of the dish: the chicken. Using lean chicken breast tenders or baked chicken nuggets gives you a lighter, higher-protein base. Brands like Bare make baked options with clean ingredients and no deep frying, which means less oil and more natural protein. If you prefer homemade, bake or air-fry lightly breaded chicken breasts for the same golden crunch.
The broccoli isn’t just filler here, it’s a nutrient booster. It adds fiber, vitamin C, and a pop of color that makes this High Protein Chicken Parmesan Casserole feel fresh rather than heavy. If you’re looking for extra greens, fold in baby spinach or kale toward the end of cooking. They’ll wilt perfectly into the sauce and add even more vitamins and minerals.
Smart swaps for more protein
If you’re serious about making this a protein powerhouse, here are a few smart ingredient swaps that make a noticeable difference while keeping that comforting flavor profile intact.
| Original Ingredient | Higher Protein Swap | Why It Works |
|---|---|---|
| Regular chicken nuggets | Baked or air-fried chicken breast chunks | Cuts oil and doubles the lean protein per serving. |
| Standard mozzarella cheese | Part-skim or low-moisture mozzarella | Lower in fat but still melts beautifully and keeps protein high. |
| White rigatoni pasta | Chickpea or lentil pasta | Adds up to 15 grams of extra protein and more fiber per serving. |
| Regular breadcrumbs | Panko mixed with almond flour | Adds crunch while increasing healthy fats and protein. |
These small adjustments can increase the total protein content of your casserole to more than 40 grams per serving — without making it feel like a “diet” dish.
Power of portion and preparation
If you meal prep, you’ll love how well this High Protein Chicken Parmesan Casserole holds up. Divide the casserole into portions for lunch or dinner, and you’ll have balanced meals ready for the week. Each serving includes lean protein, complex carbs, and fiber, a complete meal that keeps you full for hours.
Want to take it a step further? Try serving your casserole alongside a crisp side salad with a simple vinaigrette or roasted vegetables for extra nutrients.
To further boost protein, see my High Protein Cottage Cheese Pumpkin Bake or the warming High Protein Lentil and Spinach Soup.
Nutrition snapshot
Here’s a rough breakdown per serving of this high protein chicken parmesan casserole (based on 6 servings using lean chicken and chickpea pasta):
| Nutrient | Amount per Serving |
|---|---|
| Calories | 420 |
| Protein | 38g |
| Carbohydrates | 35g |
| Fat | 14g |
| Fiber | 6g |
This balance keeps you full, energized, and satisfied, making it an ideal meal for active lifestyles or anyone who wants a wholesome, comfort-style dinner that fits modern nutrition goals.
High Protein Chicken Parmesan Casserole
Ingredients
Equipment
Method
- Preheat oven to 375°F and cook pasta according to package.
- Cook chicken tenders, then cut into bite-size pieces.
- In a pan, heat olive oil and sauté onion and garlic.
- Add broccoli, seasoning, salt, and pepper. Stir for 3–4 minutes.
- Pour in sauce and simmer for 10 minutes.
- Add noodles, mozzarella, and parmesan. Stir until coated.
- Layer noodles and chicken in casserole dish, top with remaining sauce and cheese.
- Mix topping ingredients and sprinkle evenly.
- Bake 25–30 minutes or until bubbling; broil 2 minutes for golden top.
- Garnish with basil and serve warm.
Nutrition
Notes
From your stove to our hearts
share your delicious take!FAQs About High Protein Chicken Parmesan Casserole
Is chicken parmesan a good source of protein?
Absolutely. Chicken parmesan is an excellent source of protein because of the chicken base, which is naturally high in lean protein. When prepared with baked chicken tenders, part-skim mozzarella, and parmesan cheese, one serving can deliver 35–40 grams of protein. The key is baking instead of frying to keep calories moderate while maximizing protein density.
Which chicken dish has the most protein?
Generally, dishes that use lean chicken breast as their main ingredient, like this high protein chicken parmesan casserole, top the list. Grilled chicken breast, baked tenders, and casseroles with added cheese or legumes provide the highest protein per serving. If you use chickpea pasta or lentil pasta instead of traditional pasta, you’ll add even more protein and fiber to the meal.
What are common mistakes when making parmesan chicken?
The most common mistake is overbaking the chicken or using too much sauce, which can make the texture soggy. Another issue is skipping the breadcrumb topping — that golden crust adds contrast to the creamy sauce below. Also, be sure to use freshly grated parmesan instead of pre-shredded; it melts and blends better, giving your casserole that classic Italian flavor.
How much protein does chicken casserole have?
This high protein chicken parmesan casserole averages about 38 grams of protein per serving, depending on your ingredients. Using baked chicken breast, part-skim mozzarella, and chickpea pasta increases that total to over 40 grams — a satisfying amount for athletes, active families, or anyone who wants a nutrient-dense dinner.
Conclusion: Comfort Food That Fuels You
A great casserole should taste indulgent, fill your kitchen with warmth, and still leave you feeling good after eating it. That’s exactly what this hearty high protein chicken parmesan casserole delivers — classic Italian comfort with a modern, balanced twist.
It’s the kind of meal that feels special enough for a Sunday dinner but practical enough for a busy Tuesday night. The bubbling cheese, garlicky sauce, and crispy topping make it a guaranteed family favorite. Whether you’re looking for a protein-rich post-workout meal or something cozy to share, this High Protein Chicken Parmesan Casserole proves that healthy comfort food can still taste like the best part of home.
If you enjoyed this recipe, you’ll love the chicken pesto baked penne and creamy spinach artichoke chicken bake — both delicious, wholesome, and easy to make.
