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Healthy Cheerios Chicken Parmigiana

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 280
Protein 36g
Fat 7g
Carbs 23g
Total Time

Italian food! Some of the world’s most beloved food. I can barely describe the feeling I have every time I enter an Italian restaurant. It’s euphoric to say the least. Only thing, some of the traditional ways those favorite foods are prepared, such as chicken parmigiana, likely do not complement your health & fitness goals.

Here’s a heart healthy twist on chicken parmigiana using one of the world’s most popular breakfast foods – Cheerios cereal!  And why? Cheerios are made from oats, and oats are an awesome complex carbohydrate to add to your diet to help you power through the day and your workout.

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Healthy Cheerios Chicken Parmigiana

Ingredients

Ingredients for 4 servings:

  • 1 lb raw chicken breast (four 4oz chicken breasts)
  • 1/2 cup reduced fat mozzarella (about 2 tbsp for each patty)
  • green onions
  • Chicken crust batter
    • 1 3/4 cup Cheerios cereal (multigrain)
    • 1/4 cup grated parmesan cheese
    • 1 tbsp Italian seasoning
    • 1 tsp onion powder
    • 1 egg
    • 1 egg white
    • 1 tbsp garlic paste
    • fresh ground pepper
  • Marinara sauce
    • 2 Roma tomatoes
    • 3/4 cup no sodium tomato sauce
    • 1/3 cup chopped red onion
    • 1 tbsp Italian seasoning
    • 1 tbsp garlic paste
  • spray coconut oil
Steps
  1. Set oven to 400 F (or 405 F).
  2. Rinse your chicken breasts with water, trim away any visible fat and pat dry with a paper towel.
  3. In a sealable bag, add Cheerios cereal. Close the bag and mash the cereal with a blunt object in order to create crumbs. You can add it to a food processor and pulse blend until crumbs are made, but just be careful not to blend into a dust or flour like consistency. You want it chunky.
  4. Add the seasonings and parmesan cheese to the bag. Mix together and set aside.
  5. In a bowl, beat eggs with garlic paste and fresh ground pepper.
  6. Dip the raw chicken breast in the egg mixture, then place in the sealable bag. Shake until all parts of the chicken are coated. Place the coated chicken breast on a baking sheet or rack. Repeat.
  7. Bake the chicken in the oven for 10 minutes at  400 F (or 405 F).  *Note, if your chicken breasts are really thick, bake in the oven for at least 15 minutes, depending on thickness.
  8. Set a nonstick skillet on medium high heat and spray with coconut oil.
  9. Toss in the ingredients for the marinara sauce and stir quickly. Reduce or remove from heat and allow the sauce to thicken.
  10. Remove the chicken from the oven and then evenly divide the marinara sauce over the chicken breasts.
  11. Sprinkle about 2 tbsp mozzarella on each of the 4 chicken breasts.
  12. Bake in the oven for 8 – 10 more minutes. Careful not to overcook the chicken!
  13. Enjoy!

 

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Approximate macros for 1 of 4 servings:

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Calories
280
Protein
36g
Fat
7g
Carbs
23g
Sodium
-
Fiber
~4g
Sugar
~6g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.