Chicken parmesan is a classic Italian-American dish that consists of breaded chicken cutlets, tomato sauce, and melted mozzarella cheese. It’s a fan favorite at many restaurants and a staple of home cooking. But with all that breading, sauce, and cheese, some may wonder – just how healthy is chicken parmesan?
In this article, we’ll take a close look at the nutritional breakdown of chicken parmesan to get a sense of its health profile. We’ll examine the calories, fat, protein, carbs, and other nutrients. We’ll also compare chicken parmesan to some other popular dishes. Finally, we’ll provide some tips on how to make healthier versions at home.
Calorie Content
The calorie content of chicken parmesan can vary significantly depending on how it’s prepared. In restaurants, a single chicken parmesan cutlet with sauce and cheese can clock in anywhere from 500-1000 calories. A whole chicken parmesan dinner with pasta and sides can have well over 1500 calories.
At home, when following more nutritious recipes, you’re more likely to end up in the 500-800 calorie range for a single cutlet. That puts chicken parmesan in the moderate calorie range compared to other entrees. For comparison, here are calories for 3 oz serving sizes of other popular dishes:
| Dish | Calories |
|---|---|
| Chicken Parmesan | 550 |
| Burger with bun | 500 |
| Steak | 300 |
| Salmon | 250 |
| Roasted chicken | 230 |
As you can see, chicken parmesan has a similar calorie count to a burger but more than plain roasted chicken or fish. The calorie density comes from the breading, cheese, and any oils or butter used for frying.
Fat Content
Along with calories, the fat content of chicken parmesan is a nutritional aspect to pay attention to. Again, this can vary greatly depending on recipes.
Restaurant versions tend to be higher in fat, with anywhere from 25-45g of fat per cutlet. Homemade versions should fall more in the 15-25g of fat range.
The main sources of fat in chicken parmesan are:
- Oil used for frying – Canola, olive oil, etc.
- Cheese – Mozzarella or parmesan
- Breading – From frying in oil
To put the fat content in context, here is how chicken parmesan compares to the recommended daily values for fat intake:
| Food | Fat (g) | % Daily Value* |
|---|---|---|
| Chicken Parmesan (1 cutlet) | 25 | 38% |
| Burger with bun | 15 | 23% |
| Steak (3 oz) | 15 | 23% |
*Based on 2000 calorie diet
As shown, a single chicken parm cutlet provides over a third of the recommended daily fat intake. The meal can quickly become high fat when served with sides like garlic bread or a heavy pasta.
Protein
On the plus side, chicken parmesan is a significant source of protein. A 3-4 oz chicken cutlet will have around 25-35g of protein. Along with the cheese, a serving can easily provide 40-50g of protein.
The high protein is beneficial for keeping you full and providing sustained energy. Protein also supports muscle building and metabolism.
Here is how the protein in chicken parmesan compares:
| Food | Protein (g) |
|---|---|
| Chicken Parmesan (3 oz chicken) | 40 |
| Burger with bun (4 oz patty) | 28 |
| Steak (3 oz) | 25 |
| Salmon (3 oz) | 19 |
So you can see chicken parmesan provides an excellent protein boost, more than a plain burger or steak.
Carbohydrates
Carbs in chicken parmesan come mostly from any pasta or breading served with the dish. A 3-4 oz chicken cutlet by itself has around 5-10g of carbs. With a typical pasta side and breading, the carb count for a whole plate of chicken parm can range from 60-120g.
Here’s how the carbs stack up:
| Food | Total Carbs (g) | Fiber (g) | Sugar (g) |
|---|---|---|---|
| Chicken Parmesan (with pasta) | 90 | 5 | 10 |
| Burger with bun | 35 | 1 | 5 |
| Steak with sweet potato | 45 | 6 | 12 |
The extra carbs from the pasta significantly increases the glycemic load of chicken parmesan compared to simpler meat-based dishes. Choosing whole grain or vegetable-based pasta can provide more fiber.
Vitamins and Minerals
Chicken parmesan made with tomato sauce provides a range of vitamins and antioxidants from the sauce. A 1/2 cup of tomato sauce contributes:
- Vitamin C – 27% DV
- Vitamin A – 10% DV
- Vitamin K – 12% DV
- Potassium – 12% DV
- Lycopeme – An antioxidant
The cheese also provides calcium, vitamin A, and vitamin B12. Making chicken parmesan with fresh tomatoes and basil provides additional nutrients.
Overall, chicken parmesan made in a balanced way can fit well into a healthy diet. It provides high quality protein, vitamins from the sauce, and satisfies cravings for Italian comfort food.
Making Healthy Chicken Parmesan at Home
Here are some tips for lightening up chicken parmesan at home:
- Use olive oil or avocado oil for frying instead of butter
- Choose whole grain breadcrumbs or panko for breaded cutlets
- Use thinly sliced chicken breast instead of heavily breaded cutlets
- Swap in whole wheat or veggie pasta as the base
- Load up on veggies – make tomatoes, broccoli, spinach part of the meal
- Use just a sprinkle of parmesan instead of layers of mozzarella
- Cook in the oven instead of frying to reduce oil
- Serve with a large salad instead of pasta or bread
Making adjustments like these can cut down on calories, fat, and carbs while still delivering on the classic chicken parm flavors.
Healthier Chicken Parmesan Recipes
Here are some healthier recipes for chicken parmesan to try at home:
Baked Chicken Parmesan
Serves: 4
Calories per serving: 340
Ingredients:
- 4 boneless skinless chicken breasts (6 oz each)
- 1/2 cup whole wheat breadcrumbs
- 1/4 cup grated parmesan cheese
- 2 large eggs
- 2 cups low-sodium marinara sauce
- 1 cup part-skim mozzarella cheese
- Fresh basil for garnish
Instructions:
- Preheat oven to 400°F.
- Beat eggs in a shallow dish. In another dish, mix breadcrumbs and parmesan.
- Dip each chicken breast in egg, then breadcrumb mixture to coat both sides.
- Place chicken on a lightly greased baking sheet. Bake 20 minutes.
- Remove chicken from oven and top with marinara sauce and mozzarella.
- Bake 5 more minutes until cheese is melted.
- Garnish with fresh basil.
Chicken Parmesan Zoodles
Serves: 3
Calories per serving: 250
Ingredients:
- 2 medium zucchini, spiralized
- 1 tbsp olive oil
- 1 lb chicken breast, cooked and cubed
- 1 cup marinara sauce
- 1/4 cup grated parmesan
- Fresh basil
Instructions:
- Heat oil in a pan over medium heat.
- Add zucchini noodles and cook 5 minutes until tender.
- Stir in chicken, marinara sauce and parmesan. Cook 2-3 minutes until heated through.
- Top with fresh basil.
The Verdict on Chicken Parmesan
In summary, lightly breaded chicken parmesan served with tomato sauce and a sprinkle of cheese can be a reasonably healthy choice that provides protein, nutrients, and satisfaction for Italian food lovers. But loaded up with heavy breading, lots of cheese, fatty extras, and heaping pasta sides, chicken parm can also turn into a high calorie dish. As with many foods, it comes down to ingredients and portions when determining the health factor. Made with care, chicken parmesan can absolutely be part of a balanced, healthy lifestyle.