Healthy Chicken Parmesan Quinoa Bake

Looking for a lightened-up dinner that will feed the whole family? Make this protein-packed (and veggie-packed!) chicken parmesan quinoa bake in just 60-minutes!

Looking for a lightened-up dinner that will feed the whole family? Make this protein-packed (and veggie-packed!) chicken parmesan quinoa bake in just 60-minutes!

This might be the quinoa bake of all quinoa bakes. It’s been on FFF’s content calendar for like 6 months and it kept getting pushed off. Whelp- the recipe is finally here and ready for you to make. It feeds 4-6 and is full of SO MUCH FLAVOR. It’s packed with protein and veggies…what more could you ask for?

Mushrooms, you say?

YOU’RE IN LUCK. I finally took one for the team and cooked with mushrooms. It wasn’t half bad. 😀

Looking for a lightened-up dinner that will feed the whole family? Make this protein-packed (and veggie-packed!) chicken parmesan quinoa bake in just 60-minutes!

Really though. Let’s talk about likes and dislikes of food for a second. I have a VERYYYY short list of foods that I “dislike.” I’m not going to use the word hate because I’m hoping one day my tastebuds change. 

  • olives – too salty
  • eggplant – weird texture
  • mushrooms – weird texture

3 foods on my dislike list and everything else is a thumbs up. I’d say that’s pretty stellar. 

Linley convinced me that mushrooms needed to go in the base of the sauce. FOINEEEEEEEE. I was pleasantly surprised that I LOVED the mushrooms. I think it was because they were finely diced instead of whole. They added great flavor and I couldn’t even tell they were in there texture-wise. FEW.

Looking for a lightened-up dinner that will feed the whole family? Make this protein-packed (and veggie-packed!) chicken parmesan quinoa bake in just 60-minutes!

So once again for this casserole…you throw everything in your baking dish completely RAW! Veggies, meat, quinoa…everything is RAW! Then all you have to do is bake it for an hour. 

If you’re a single lady like me, this is the ultimate meal-prep casserole because it will feed you all week. It’s also a great casserole to make if you’re going to a pot-luck or needing to feed a bunch of people. You can always cut up the chicken or even add more chicken breasts. 

I do want to note that you will likely have leftover quinoa sauce after you finish eating all of the chicken. That’s just the way the cookie crumbles. Lin and I made it into a hash and served it with a runny egg and toast one morning for breakfast. That’s the way Team Fit Foodie does it. 

Looking for a lightened-up dinner that will feed the whole family? Make this protein-packed (and veggie-packed!) chicken parmesan quinoa bake in just 60-minutes!

4.5 from 2 reviews
Chicken Parmesan Quinoa Bake
 
Prep time
Cook time
Total time
 
Author:
Serves: 6
Ingredients
  • 1 cup quinoa
  • 1 green pepper, diced
  • 1.5 cup mushrooms, diced
  • ½ cup yellow onion, finely diced
  • 2 cups Marinara Sauce
  • (any kind of spaghetti sauce will work!)
  • 1 cup low-sodium chicken broth
  • 1 tablespoon minced garlic
  • 1 egg
  • 2 tablespoons flour (I used white whole wheat, but white or gluten-free will work, too!)
  • 1 cup shredded parmesan cheese
  • 2 teaspoons garlic powder
  • 4 large chicken breasts (or 6 medium chicken breasts)
  • salt and pepper, to taste
Instructions
  1. Preheat oven to 375ºF and spray a casserole dish with coconut oil cooking spray.
  2. Prep veggies by dicing a whole green pepper and 1.5 cups of mushrooms. Finely dice ½ a yellow onion (~1/2 cup).
  3. Place 1 cup of uncooked quinoa on the bottom of your casserole dish and then layer on veggies.
  4. Add 2 cups of marinara sauce, 1 cup of chicken broth, and a table of minced garlic to the casserole dish and mix everything together. Set aside.
  5. In a medium-size bowl, mix together flour, shredded parmesan, and garlic powder. Then, crack an egg into a small bowl and whisk.
  6. Prep chicken breast by dipping into the egg and then into the parmesan mixture making sure everything is generously coated. Place chicken breast on top of quinoa mixture
  7. Finally, sprinkle on the leftover parmesan mixture and even more cheese if you desire. Season with salt and pepper, to taste.
  8. Bake at 375º, uncovered for 20 minutes. Then, cover with tin foil and bake for an additional 40 minutes or until the quinoa is fully cooked.
Nutrition Information
Serving size:  Calories: 353 Fat: 9 Carbohydrates: 32 Sugar: 9 Fiber: 3 Protein: 31

Looking for a lightened-up dinner that will feed the whole family? Make this protein-packed (and veggie-packed!) chicken parmesan quinoa bake in just 60-minutes!

One last thing before I go! We tested this bad boy with eggplant (at least Linley did..I refused to eat it, okay fine I had a bite :P) and it was great! So if you’re a vegetarian…you are in luck! Just slice your eggplant hot dog way and follow the directions just like the chicken. You will still need to bake for the full 60 minutes because that’s how long the quinoa will take to fluff. 

BAYE.

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  1. martha pie says

    This looks amazing! Definitely pinning to make soon.

    I used to HATE olives but one day I tried some again and actually liked them. Now I can’t get enough of them (except black ones… those can GTFO). Same thing with kale, now I love it.

    • says

      That’s a really great question! I don’t make too many freezer meals, but I don’t see why you couldn’t freeze this guy! If you end up trying it out, please let us know how it goes!

  2. says

    I already posted about this on instagram but just wanted to say for the benefit of your readers that my boyfriend thought this tasted so good that he suggested I make it when some friends come over for a dinner party. And considering what they made us was top notch, he must think this recipe is just as good!

  3. Kariann says

    Fabulous recipe! Can’t wait to try this.

    What do you think about adding zucchini as well? Would it make it taste watery? & how would you cut it if you were to add it? I don’t have a spiralizer…

    Thank you!

    • says

      Hey Kariann! Zucchini is a good question. It would definitely add moisture to the dish so many I would only add half. I’d chop it just like the red peppers :)

  4. Beth says

    Made this for dinner this week and it was amazing! Thanks for a great recipe…this one is definitely a keeper!

  5. Donna says

    Wow – this was really good! I made it ahead for a few meals for the week and could tell I was gonna really like it when I licked the spoon after putting it into the storage containers. No mushrooms for me, though. Allergic.

    • says

      YAY! Can’t wait for you to have healthy meals all week long. I wish I was allergic to mushrooms 😛 Then I would have an actual excuse not to cook with them. hehe

  6. Sharice says

    Just made this tonight for dinner and it was very tasty!! My husband and I really enjoyed this healthy dish! Both of us were thinking that next time we might try adding sausage to it because the flavor of the dish seems like it would compliment sausage really well. Thanks so much!!

  7. Rosa Emma says

    Hi Lee!!

    One quick question though… How do you cut the eggplant? I am struggling with the mental picture of a hotdog cut… How is that? Also, did you peel it? Maybe I am picturing it the wrong way but I see my first cut being just a long piece of peel… Can I bug you with a pict.?

  8. Leanne says

    Do you happen to know how many ounces of chicken you inputted to get your nutritional calculations? I really want to make this but want to make sure I’m using the correct amount of chicken.

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