Lightened Up Chicken Parmesan”Pasta” Recipe

Name: Lightened Up Chicken Parmesan”Pasta”
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: boneless skinless chicken breasts, pounded thin; 1/2 cup almond flour (sub oat flour if allergic to nuts); 1 tablespoon extra virgin olive oil; 2 egg white s; 2 tablespoons parmesan; sea salt & pepper to taste; 1 spaghetti squash; 1 24 oz can fire roasted crushed tomatoes; 1 teaspoon Italian seasoning; 1 tablespoon parsley; 2 tablespoons minced garlic

Servings: persons

boneless skinless chicken breasts, pounded thin
1/2 cup almond flour (sub oat flour if allergic to nuts)
1 tablespoon extra virgin olive oil
2 egg white s
2 tablespoons parmesan
sea salt & pepper to taste
1 spaghetti squash
1 24 oz can fire roasted crushed tomatoes
1 teaspoon Italian seasoning
1 tablespoon parsley
2 tablespoons minced garlic

1
["Preheat oven 425 degrees", "Slice spaghetti squash in half & remove seeds
2
Spray with extra virgin olive oil cooking spray then salt & pepper", "On a baking sheet lined with parchment paper, place squash flesh facing down, Cover squash with tin foil, Roast in the oven 40-45 minutes", "After the squash has been cooking ~20 minutes, begin cooking the meal", "Prepare one bowl with egg whites & Prepare a second bowl with flour, sea salt & parmesan", "Heat a large saute pan on stove with extra virgin olive oil to medium heat", "Place prepared chicken in egg white bowl then move to flour bowl coating chicken with mixture", "Place chicken in pan, Repeat for remaining chicken", "Allow to cook 7 minutes or until chicken begins to brown slightly, Flip and allow cook until golden brown", "As the chicken is cooking, heat a large saucepan on the stove to medium-low heat", "Add tomatoes, garlic & seasonings (optional: add spinach if necessary), As sauce is cooking, remove spaghetti squash from the oven and with a fork shred the squash from the skin", "Add squash to the sauce coating well with sauce", "Spoon squash with sauce on a plate & top with chicken breast"]

328

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Leave out the nuts to make it nut-free, or swap in seeds for a similar crunch.
A good 1:1 gluten-free flour blend works well if you need a gluten-free version.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

Saved locally in your browser — visible only to you.

How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 11 ingredients. The key ingredients include: boneless skinless chicken breasts, pounded thin, 1/2 cup almond flour (sub oat flour if allergic to nuts), 1 tablespoon extra virgin olive oil, 2 egg white s, and more.

Yes, Lightened Up Chicken Parmesan”Pasta” falls under the Pasta & Noodles category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Lightened Up Chicken Parmesan”Pasta”

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions