Low Carb Chicken Parmesan Bake – Cozy, Cheesy, and Weeknight-Friendly

If you love classic chicken parmesan but want something lighter and easier, this low carb chicken parmesan bake hits the spot. It has all the comforting flavors—juicy chicken, tangy marinara, and melted cheese—without the heavy breading. Everything bakes in one dish, so cleanup is simple.

It’s the kind of meal that feels special but takes minimal effort. Make it on a busy weeknight, or double it for meal prep you’ll actually look forward to.

Low Carb Chicken Parmesan Bake - Cozy, Cheesy, and Weeknight-Friendly

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings 6 servings

Ingredients

  

• Boneless, skinless chicken breasts or thighs (about 2 pounds)
• Olive oil
• Salt and black pepper
• Garlic powder
• Onion powder
• Italian seasoning (or dried oregano and basil)
• Red pepper flakes (optional)
• Low-sugar marinara sauce (about 2 cups)
• Fresh garlic (2–3 cloves), minced
• Parmesan cheese, finely grated (about 3/4 cup)
• Shredded mozzarella (1 1/2 to 2 cups)
• Fresh basil or parsley, chopped (for garnish)
• Optional add-ins: sautéed mushrooms, spinach, or sliced olives

Instructions

 

• Prep the oven and pan: Preheat the oven to 400°F (200°C). Lightly grease a 9x13-inch baking dish with olive oil or cooking spray.
• Trim and portion the chicken: If using large breasts, slice them horizontally into cutlets about 3/4 inch thick. Even thickness helps the chicken cook evenly and stay juicy.
• Season well: Pat the chicken dry. Drizzle with olive oil and season both sides with salt, pepper, garlic powder, onion powder, and Italian seasoning. Add a pinch of red pepper flakes if you like heat.
• Quick sear (optional but worth it): In a hot skillet, sear the chicken 2 minutes per side to get a little color. You’re not cooking it through—just boosting flavor. If you’re short on time, you can skip this step and go straight to the baking dish.
• Build the base: Spread 1 cup of marinara on the bottom of the baking dish. Stir the minced garlic into the remaining marinara for extra aroma.
• Layer the chicken: Arrange the seasoned chicken in the dish. Spoon the garlicky marinara over the top, coating each piece evenly.
• Add the cheese: Sprinkle the grated Parmesan over the sauce, then top with shredded mozzarella. For extra browning, add a small drizzle of olive oil over the cheese.
• Bake: Bake uncovered for 18–25 minutes, depending on thickness, until the chicken reaches an internal temperature of 165°F (74°C) and the cheese is melted and bubbly.
• Broil for a golden top: If you want a browned, slightly crisp cheese layer, broil on high for 1–2 minutes. Watch closely to avoid burning.
• Rest and garnish: Let the bake rest for 5 minutes. Scatter chopped basil or parsley over the top for freshness.
• Serve smart: Pair with zucchini noodles, roasted broccoli, spaghetti squash, or a crisp side salad to keep things low carb.

What Makes This Recipe So Good

• All the flavor, fewer carbs: No breadcrumbs, no fuss—just seasoned chicken, a rich tomato sauce, and a bubbly cheese topping.
• One-pan convenience: Everything bakes together, which saves time and dishes. It’s straightforward cooking with big payoff.
• Kid-friendly and crowd-pleasing: It tastes like pizza night in casserole form.

  Even picky eaters are on board.

• Flexible and forgiving: Use chicken breasts or thighs, jarred or homemade sauce, and whatever Italian cheese blend you have.
• Meal-prep approved: Reheats beautifully for quick lunches and dinners throughout the week.

Shopping List

• Boneless, skinless chicken breasts or thighs (about 2 pounds)
• Olive oil
• Salt and black pepper
• Garlic powder
• Onion powder
• Italian seasoning (or dried oregano and basil)
• Red pepper flakes (optional)
• Low-sugar marinara sauce (about 2 cups)
• Fresh garlic (2–3 cloves), minced
• Parmesan cheese, finely grated (about 3/4 cup)
• Shredded mozzarella (1 1/2 to 2 cups)
• Fresh basil or parsley, chopped (for garnish)
• Optional add-ins: sautéed mushrooms, spinach, or sliced olives

Step-by-Step Instructions

1. Prep the oven and pan: Preheat the oven to 400°F (200°C). Lightly grease a 9×13-inch baking dish with olive oil or cooking spray.
2. Trim and portion the chicken: If using large breasts, slice them horizontally into cutlets about 3/4 inch thick. Even thickness helps the chicken cook evenly and stay juicy.
3. Season well: Pat the chicken dry.

   Drizzle with olive oil and season both sides with salt, pepper, garlic powder, onion powder, and Italian seasoning. Add a pinch of red pepper flakes if you like heat.

4. Quick sear (optional but worth it): In a hot skillet, sear the chicken 2 minutes per side to get a little color. You’re not cooking it through—just boosting flavor.

   If you’re short on time, you can skip this step and go straight to the baking dish.

5. Build the base: Spread 1 cup of marinara on the bottom of the baking dish. Stir the minced garlic into the remaining marinara for extra aroma.
6. Layer the chicken: Arrange the seasoned chicken in the dish. Spoon the garlicky marinara over the top, coating each piece evenly.
7. Add the cheese: Sprinkle the grated Parmesan over the sauce, then top with shredded mozzarella.

   For extra browning, add a small drizzle of olive oil over the cheese.

8. Bake: Bake uncovered for 18–25 minutes, depending on thickness, until the chicken reaches an internal temperature of 165°F (74°C) and the cheese is melted and bubbly.
9. Broil for a golden top: If you want a browned, slightly crisp cheese layer, broil on high for 1–2 minutes. Watch closely to avoid burning.
10. Rest and garnish: Let the bake rest for 5 minutes. Scatter chopped basil or parsley over the top for freshness.
11. Serve smart: Pair with zucchini noodles, roasted broccoli, spaghetti squash, or a crisp side salad to keep things low carb.

Keeping It Fresh

• Refrigerate: Store leftovers in an airtight container for 3–4 days.
• Reheat: Warm individual portions in the microwave in 45-second bursts, or reheat in a 350°F oven for 10–12 minutes until hot.
• Freeze: Cool completely, then freeze portions for up to 2 months.

  Thaw in the fridge overnight before reheating. Cheese may release a little moisture after freezing, but flavor stays solid.

• Avoid sogginess: Reheat uncovered on a baking sheet to let excess moisture evaporate and keep the cheese layer appealing.

Benefits of This Recipe

• Low carb without sacrifice: You still get that satisfying cheesy, saucy bite—just lighter and more balanced.
• High protein: Chicken delivers staying power, making this a great choice for busy days or post-workout meals.
• Simple ingredients: Everything is easy to find and budget-friendly. No specialty items required.
• Customizable: Adjust seasonings, switch up the cheese, or add veggies without changing the base recipe.
• One-dish comfort food: It tastes like a classic Italian favorite but cooks like a quick casserole.

What Not to Do

• Don’t use a sugary sauce: Many jarred marinara sauces are loaded with sugar.

  Choose one labeled “no sugar added,” or check for 5 grams of sugar or less per serving.

• Don’t overcook the chicken: Dry chicken ruins the dish. Pull it at 165°F; resting will finish the job and keep it tender.
• Don’t skip seasoning: Salt and spices are crucial since there’s no breadcrumb crust. Season generously for best flavor.
• Don’t drown it in sauce: Too much sauce can make everything watery.

  About 2 cups is plenty for a 9×13 dish.

• Don’t pile on wet veggies: If you add mushrooms or spinach, sauté first to drive off moisture.

Variations You Can Try

• Chicken thigh version: Thighs are extra juicy and hard to overcook. Adjust bake time as needed.
• White sauce twist: Swap marinara for a light Alfredo or garlic cream sauce for a rich, ultra-comforting version.
• Eggplant boost: Add thin, roasted slices of eggplant between the chicken and cheese for a nod to eggplant parmesan—with fewer carbs.
• Spicy arrabbiata: Use a spicy tomato sauce and add more red pepper flakes for heat lovers.
• Cheese swap: Mix mozzarella with provolone or fontina. A little smoked mozzarella adds a subtle, savory depth.
• Extra veggie layer: Stir sautéed spinach or zucchini into the sauce before assembling for more fiber and color.

FAQ

Can I make this ahead?

Yes.

Assemble the dish up to the cheese step, cover tightly, and refrigerate for up to 24 hours. Add 5–10 minutes to the bake time since it starts cold.

Is this gluten-free?

It can be. The main ingredients are naturally gluten-free.

Just confirm your marinara and seasonings don’t contain hidden gluten.

What’s the best low-sugar marinara?

Look for brands with simple ingredients like tomatoes, olive oil, garlic, and herbs, with little to no added sugar. If in doubt, make a quick sauce by simmering crushed tomatoes with olive oil, garlic, salt, and oregano.

Can I use frozen chicken?

Use fully thawed chicken for even cooking. Frozen chicken releases too much water and can make the bake watery.

How do I keep the cheese from getting rubbery?

Use a mix of cheeses and don’t overbake.

Pull the dish as soon as the chicken is done and the cheese is melted and lightly golden.

What sides go well with this?

Zucchini noodles, roasted asparagus, garlicky green beans, a simple caesar salad, or spaghetti squash all pair nicely while keeping carbs low.

Can I add breadcrumbs on top?

If you’re not strictly low carb, you can sprinkle a small amount of pork rind crumbs or almond flour mixed with Parmesan for a crunchy topping that stays lower in carbs than traditional breadcrumbs.

How do I prevent watery sauce?

Don’t overcrowd the pan, pat the chicken dry, and sauté any added veggies first. Using a thicker marinara also helps.

Wrapping Up

This low carb chicken parmesan bake delivers everything you love about the classic, minus the heaviness and hassle. It’s quick to assemble, full of flavor, and flexible enough to suit your weeknight routine.

Keep a jar of good marinara and some cheese on hand, and dinner practically makes itself. Whether you’re feeding family or stocking the fridge, this one’s a keeper.