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High Protein Garlic Parmesan Chicken - Simple, Juicy, and Packed With Flavor

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 2 large boneless, skinless chicken breasts (about 1.5 pounds total), halved horizontally into 4 cutlets
  • 1 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 teaspoon Italian seasoning (or a mix of dried basil, oregano, and thyme)
  • 3 tablespoons olive oil, divided
  • 4 cloves garlic, finely minced
  • 1/2 cup freshly grated Parmesan cheese (plus extra for serving)
  • 1/4 cup plain Greek yogurt (2% or nonfat)
  • 2 tablespoons panko breadcrumbs (optional for extra crunch)
  • Zest of 1/2 lemon, plus 2 teaspoons lemon juice
  • 1 tablespoon chopped fresh parsley (or 1 teaspoon dried), plus more for garnish
  • Red pepper flakes, a pinch (optional)

Method
 

  1. Prep the chicken: Place the chicken breasts on a cutting board and slice them horizontally to create thin cutlets. Pat dry with paper towels for better browning.
  2. Season simply: Sprinkle both sides with salt, pepper, and Italian seasoning. This base layer of seasoning ensures the chicken is flavorful throughout.
  3. Mix the topping: In a small bowl, stir together 2 tablespoons olive oil, minced garlic, Parmesan, Greek yogurt, lemon zest, lemon juice, parsley, and panko (if using). Add a pinch of red pepper flakes if you like a little heat.
  4. Preheat and prep the pan: Heat the oven to 400°F (205°C). Lightly oil a sheet pan or baking dish with the remaining 1 tablespoon olive oil.
  5. Sear for flavor (optional but recommended): Heat a large skillet over medium-high. Sear the cutlets for 1–2 minutes per side to get a light golden crust. Transfer to the prepared baking sheet. If skipping this step, proceed directly to the next step and bake a few minutes longer.
  6. Top the chicken: Spread the garlic-Parmesan mixture evenly over the tops of the cutlets. It will melt and form a savory, slightly crisp layer in the oven.
  7. Bake: Bake for 10–14 minutes, depending on thickness, until the chicken reaches an internal temperature of 165°F (74°C). If you want extra color, switch to broil for the last 1–2 minutes. Watch closely to avoid burning.
  8. Rest and garnish: Let the chicken rest for 3–5 minutes. Sprinkle with extra Parmesan and a little fresh parsley before serving.
  9. Serve smart: Pair with a green salad, roasted broccoli, sautéed zucchini, or a side of quinoa or whole-wheat pasta for added fiber.