Make It Macro

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Chicken Parm Casserole

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I came across this Chicken Parm Casserole recipe a while ago, and wondered if there was a way to make it a little more macro friendly! I tweaked and toyed around for a little bit, and now I’m happy to announce I have a solid, high protein, low fat dinner option for you!


  • 600g Chicken

  • 660g (one jar) of Light Smart Italian Sauce by Prego (bottle says low calorie in blue letters on the front)

  • 1C Shredded Parm

  • 80g fat free cheddar cheese

  • 1C Panko Breadcrumbs

  • 1.5 tsp Italian Seasoning

  • Vegetable Oil Spray


  • Preheat oven to 425.

  • Cut chicken in to 1” cubes and cook on the stove with salt, pepper and garlic powder.

  • Grease a 9x9 pan, and combine the chicken with the sauce, then pour that into the pan.

  • Top with cheeses.

  • In a small bowl, combine breadcrumbs and italian seasoning, then spray with vegetable oil until damp.

  • Spread evenly over chicken in the pan and broil for 2-3 minutes or until breadcrumbs are golden brown.

Macros for one serving (1/4 of the pan): 283calories/36P/21C/6.3F