Healthy Chicken Parmesan Quinoa Casserole

Our protein and veggie-packed healthy chicken parmesan quinoa casserole is a winner for all. It’s made with homemade parmesan chicken, marinara, mushrooms, and quinoa for an epic, kid-friendly chicken parmesan casserole.

Chicken Parmesan

This might be the quinoa casserole of all quinoa casserole recipes. If you like the combination of chicken and quinoa AND marinara sauce, then you are going to drool over this amazing chicken parmesan casserole. It feeds 6 people so it’s perfect for a family meal or to prep for a few meals throughout the week. Not to mention, it’s packed with protein and veggies. What more could you ask for? Cheese! Oh, and that too :)

Likes and Dislikes

Before we jump into this recipe, can we 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 taste buds 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. The reason I bring these three foods up is because Linley convinced me that mushrooms needed to go in the base of the sauce. Obviously I was skeptical, but I was pleasantly surprised that I LOVED the flavor of the mushrooms in this dish and could barely taste their weird texture. So, if you’re on the fence about this chicken parmesan because of the ‘shrooms, I’m here to tell you that they’re pretty hidden and you’re going to love this parmesan chicken and quinoa casserole.

Ingredients for chicken parm

For this healthy chicken parmesan quinoa casserole, you literally throw everything in your ceramic baking dish completely RAW! Veggies, meat, quinoa…everything is raw. Then all you have to do is bake it for an hour. This seriously could not get easier.

How to Make Chicken Parmesan Casserole

Step 1: Prep Veggies

This recipe calls for onion, green pepper, and mushrooms. Finely dice 1/2 a yellow onion (any color will work) and then chop your pepper and mushrooms into small bite-sized pieces. Next, layer your veggies and quinoa onto the bottom of your casserole dish.

Step 2: Add Marinara and Broth

Create the base of your healthy chicken parmesan by adding in marinara and broth. For this step, if you’re hoping to turn this into a vegetarian-friendly recipe, use vegetable broth instead of chicken!

Step 3: Make Chicken Parmesan

In this step, you’re essentially preparing for baked parmesan crusted chicken. Here, you’ll need an egg wash (1 scrambled egg) and then your parmesan mixture. You can use any kind of flour you want. We’ve tested this with both whole wheat, all-purpose flour, and gluten-free flour. Dip each chicken breast in the egg wash and then right into the parmesan mixture. Make sure to be generous with the cheese part…I mean, the more cheese the merrier!

Vegetarian tip: If you’re going vegetarian, slice eggplant into 1/2 inch slices and follow this step just like the chicken.

Step 4: Bake Parmesan Chicken and Quinoa Casserole at 375ºF

The last step is simple! Cover your ceramic casserole dish with tin foil. Then, bake it at 375ºF for 40 minutes. Remove tin foil and bake again for an additional 20 minutes or until the quinoa is fully cooked.

Quinoa and Chicken Recipes

Looking for more quinoa recipes with chicken? Check out some of our favorites below!

Recipe

Healthy Chicken Parmesan Quinoa Casserole

Our protein and veggie-packed healthy chicken parmesan quinoa casserole is a winner for all. It’s made with homemade parmesan chicken, marinara, mushrooms, and quinoa for an epic, kid-friendly chicken parmesan casserole.

  • Prep Time: 20 minutes
  • Cook Time: 60 minutes
  • Total Time: 1 hour 20 minutes
Author: Lee Hersh
Yield: 6
Category: Dinner
Method: Oven
Cuisine: Italian

Ingredients

  • 1 cup quinoa, rinsed
  • 1 medium green pepper, diced
  • 1.5 cup mushrooms, diced
  • 1/2 yellow onion, finely diced (~1/2 cup)
  • 3 cups Marinara Sauce (any kind of spaghetti sauce will work!)
  • 1 cup low-sodium chicken broth (option to sub: vegetable broth or water)
  • 1 tablespoon minced garlic
  • 1 large 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
  • 16 oz. boneless skinless chicken breast
  • salt and pepper, to taste

Instructions

  1. Preheat oven to 375ºF and spray a 14-inch x 10-inch (OR 9-inch x 12-inch) ceramic casserole dish* with coconut oil cooking spray.
  2. Prep veggies by dicing a whole green pepper and 1.5 cups of mushrooms. Finely dice 1/2 a yellow onion.
  3. Place 1 cup of uncooked quinoa on the bottom of your casserole dish and then layer on veggies.
  4. Add 3 cups of marinara sauce, 1 cup of chicken broth, and a tablespoon 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. Cover baking dish with tinfoil and then bake at 375ºF 40 minutes. Then, uncover the baking dish and bake for an additional 20 minutes or until quinoa is fully cooked.

Notes

  • If you are making this recipe, a ceramic casserole dish is going to be your best bet. Ceramic dishes heat your food much hotter than a classic cake pan, so do note this with bake time! PS: here’s the one we have.
  • Vegetarian option: we tested this bad boy with eggplant (at least Linley did..I refused to eat it, okay fine I had a bite) and it was great! 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.

Nutrition

  • Serving Size: 1/6
  • Calories: 353
  • Sugar: 9
  • Fat: 9
  • Carbohydrates: 32
  • Fiber: 3
  • Protein: 31
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