This Chicken Parmesan Healthy Recipe with no deep frying is made in the Air Fryer. And you still get that crispy crust with all of the flavor!
Chicken Parmesan Healthy Options:
Normally when you think of chicken parmesan, you think about that delicious crust that coats the chicken and has all the delicious flavor! The crust also keeps the chicken from being too mushy when you add it to the pasta.
However, the traditional method of frying or sautéing the chicken probably isn’t on the menu if you’re watching out for fats and oils! I’ve seen many recipes for baked chicken parmesan but honestly, a good crunchy crust is hard to get if you’re baking the chicken in the oven. The good news is that you CAN use an air fryer to get these results without all the oil.
How to Make Chicken Parmesan Healthy in the Air Fryer:
First, coat the fresh chicken breast with seasonings and make sure it’s fully thawed out. Don’t use frozen chicken for this recipe like you could for a pressure cooker or crock pot. The chicken needs to cook evenly in the air fryer.
Dredge the chicken in your egg mixture, and coat with flour. If you’re needing to further limit cholesterol you can always use Egg Beaters or a well blended egg white.
This Chicken Parmesan Healthy recipe calls for All Purpose flour. If you’re sticking to a lower carb eating plan you can substitute almond flour or whatever you usually use. You can even use GF flour. I haven’t tried this recipe with those substitutions so keep in mind the results may vary a bit! 🙂
Kitchen hint: If you’re preparing several chicken breasts or cutlets, use a wire tong set to coat them in flour to keep the kitchen and your fingers clean!
Set your chicken carefully in the air fryer and add 1-2 Tbsp. oil. A spray bottle works well to keep the oil evenly distributed over the chicken.
Cook according to recipe, flipping once half way through the cooking time. After your chicken is done you can add the marinara sauce to the top of each chicken breast.
Cooking in the Air Fryer:
We get this question almost every time we post a recipe that mentions the air fryer– So, do all air fryers take the same amount of time??
Well, yes and no. Think of it as an oven. Cooking times are always approximate in recipes, since all ovens cook at slightly different temperatures. While one oven may run “hot”, another one may take extra time to cook.
The same thing applies to your air fryer. Some air fryers are part of larger appliances like counter top ovens and electric pressure cookers. They will all vary a bit! You can use this recipe as a guide, but ultimately always check poultry with a meat thermometer to make sure the internal temperature has reached 165. If so, you’re good!
More air fryer cooking time resources:
You can go on the manufacturers’ instructions which should be included with your air fryer when you purchased it. If that doesn’t have thorough instructions, you can download this Free Printable Air Fryer Cheat Sheet here.
Finish Up and Serve!
We finished up this Chicken Parmesan Healthy main dish by adding freshly sliced mozzarella cheese, a few sprigs of fresh basil, and of course some parmesan optionally.
If the kids prefer shredded mozzarella it’s totally up to you! You can also switch up how this is served. Traditionally Chicken Parmesan is served with spaghetti noodles or a thin pasta such as Angel Hair. If you need to substitute with GF pasta, or even a low carb options such as a salad, it will work either way!
I just love the delicious golden crust that the air fryer achieves on this recipe!
Do you need side dish options for this Chicken Parmesan Healthy Air Fryer recipe? Check out these simple pasta salad ideas below:
Tri Color Orzo Salad combines fresh ingredients with Orzo, a small rice-texture pasta.
Lemon Pasta Salad is a great option if you’re wanting to pair a protein with something Italian-inspired, but not a full plate of pasta.
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- 1 - 2 pounds of boneless skinless chicken breasts
- 2 cups of flour
- 1 cup of bread crumbs
- 1 egg
- 1 cup of milk
- 1/4 tsp Garlic salt
- 1/8 tsp Seasoned salt
- 1/4 tsp pepper
- 1-2 Tbsp Spray Olive Oil
- 1 large can of tomato sauce - 14 - 16 ounces
- 1 Tablespoon of Italian seasoning
- 1 teaspoon of ground oregano
- 1 teaspoon of sweet basil
- 1 Tablespoon of brown sugar
- 1 teaspoon of garlic salt
- Pepper - to taste
- 1 teaspoon of minced garlic
Slice the chicken breasts into large pieces, and sprinkle with the garlic salt, seasoned salt and pepper (see photo)
Place the flour and bread crumbs into a dish, and mix well.
In another dish, add the egg, and milk, and whisk together.
Dip the chicken in the flour mixture, then in the milk/egg mixture, and back in the flour.
Place the breaded chicken in the air fryer, and when the basket is full, spray the chicken with the Olive oil spray.
Set the time for 12 minutes, and cook the chicken.
Turn the chicken half way through cooking, and spray with Olive oil spray.
Let the chicken finish cooking.
While the chicken is cooking, place the tomato sauce in a heavy saucepan, add the garlic salt, seasoned salt, pepper, Italian seasoning, sweet basil, minced garlic, and brown sugar, and stir all together over medium heat, until the sauce is bubbly.
Turn off heat, and set aside until chicken is done.
When chicken is finished cooking, open the air fryer, and top chicken pieces with the tomato sauce, place slices of Parmesan cheese on top of tomato sauce, and sprinkle with finely chopped parsley.
Place back in the air fryer for 2 minutes, until cheese is melted and slightly browned on top. Serve and Enjoy!
If you prefer to buy a wedge of fresh Parmesan cheese, you'll just need to slice it while the chicken is cooking. Slice thin enough to melt in the air fryer.
ALSO: Flat leaf Italian parsley is different than regular parsley. It has a different flavor, and really adds to the dish.
Amount Per Serving: Calories: 843Total Fat: 19gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 13gCholesterol: 244mgSodium: 1104mgCarbohydrates: 76gFiber: 4gSugar: 6gProtein: 85g