Why You’ll Love This Recipe

• Restaurant Flavor, Home-Cooked Health: Enjoy the iconic Longhorn dish with a fraction of the calories and fat.
• Perfectly Crispy & Juicy: Baking at a high temperature ensures a crunchy crust while locking in the chicken’s moisture.
• Quick & Easy: This recipe is straightforward enough for a weeknight dinner but impressive enough for company.
• Meal-Prep Friendly: Make a batch ahead of time for easy, healthy meals all week long.

What You’ll Need

For the Chicken

• 4 boneless, skinless chicken breasts (about 1.5 lbs total)

For the Crispy Parmesan Coating

• 1 cup whole wheat breadcrumbs
• 1/2 cup grated Parmesan cheese
• 1 teaspoon Italian seasoning
• 1 teaspoon garlic powder
• Salt and freshly ground black pepper, to taste

For the Egg Wash

• 2 large eggs
• 2 tablespoons skim milk

For Cooking & Garnish

• Olive oil cooking spray
• Fresh parsley, chopped (optional)
• Lemon wedges, for serving (optional)

Essential Equipment

• Large Baking Sheet
• Parchment Paper
• Two Shallow Bowls or Plates
• Whisk
• Meat Mallet (optional)

Step-by-Step Instructions

1. Preheat and Prep: Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup and to prevent sticking.
2. Prepare the Chicken: If your chicken breasts are thick, place them between two sheets of plastic wrap and gently pound them to an even thickness of about 1 inch. This is key to even cooking.
3. Set Up Your Breading Station: You’ll need two shallow bowls. In the first bowl, whisk together the eggs and skim milk to create the egg wash. In the second bowl, combine the whole wheat breadcrumbs, grated Parmesan, Italian seasoning, garlic powder, salt, and pepper. Mix well.
4. Coat the Chicken: Working one piece at a time, dip a chicken breast into the egg wash, making sure it’s fully coated. Let any excess drip off.
5. Dredge in Breading: Immediately transfer the egg-coated chicken to the breadcrumb mixture. Press the chicken firmly into the crumbs, flipping to coat both sides completely.
6. Arrange and Bake: Place the breaded chicken on your prepared baking sheet in a single layer. Lightly spritz the tops with olive oil cooking spray to help them get extra golden and crispy.
7. Bake to Perfection: Bake for 20-25 minutes, or until the chicken is cooked through (internal temperature reaches 165°F or 74°C) and the crust is golden brown and crunchy.
8. Rest and Serve: Remove the chicken from the oven and let it rest on the baking sheet for 5 minutes. This allows the juices to redistribute, ensuring every bite is moist and tender. Garnish with fresh parsley and serve warm with a squeeze of fresh lemon juice.

Serving Suggestions and Storage

This Parmesan chicken is incredibly versatile. Serve it alongside steamed green beans, a crisp garden salad with a light vinaigrette, or a portion of whole-wheat pasta with marinara sauce for a complete meal.

Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat and maintain crispiness, place the chicken in an oven or air fryer at 350°F (175°C) for 5-10 minutes until warmed through.

Nutritional Information & WW SmartPoints

This recipe makes 4 servings. The following information is an estimate per serving:

• Calories: 220
• Protein: 30g
• Fat: 8g
• Carbohydrates: 10g
• Fiber: 2g

Weight Watchers SmartPoints Calculation: On the WW plan, each serving is approximately 3-4 SmartPoints, depending on your specific plan. This is calculated using 0-point chicken breasts and cooking spray. If using 1 tablespoon of olive oil instead of spray for the entire recipe, add approximately 1 point per serving.

Frequently Asked Questions

1. Can I make this recipe in an air fryer?

Absolutely! An air fryer is perfect for this. Preheat your air fryer to 375°F (190°C), place the chicken in the basket in a single layer, and cook for 15-20 minutes, flipping halfway through, until crispy and cooked through.

2. How do I get my breading to stick?

The key is a three-step process. First, pat the chicken dry with a paper towel. Second, ensure it’s thoroughly coated in the egg wash. Third, press the chicken firmly into the breadcrumb mixture. Don’t overcrowd the pan when baking, as the steam can make the coating soggy.

3. Can I make this gluten-free?

Yes! Simply substitute the whole wheat breadcrumbs with your favorite gluten-free breadcrumbs or even crushed pork rinds for a keto-friendly, gluten-free option. The cooking time should remain the same.

4. What are the best side dishes for this chicken?

This chicken pairs beautifully with a wide range of sides. For a light meal, serve it with zucchini noodles (zoodles) or a large Caesar salad. For something more hearty, roasted asparagus, steamed broccoli, or a small serving of garlic mashed potatoes are excellent choices.

5. Can I use chicken thighs instead of breasts?

Of course. Boneless, skinless chicken thighs would be delicious and are often more forgiving as they don’t dry out as easily. Note that the cooking time may need to be adjusted slightly, and the nutritional information and WW points will change.