Healthy Chicken Parmesan Quinoa Casserole

a healthy chicken dish with quinoa, tomatoes and parsley.

4.84 from 24 votes

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 20

Cook 1

Total 1 20

Fat 9

Carbs 32

Protein 31

Yield

Ingredients

1 cup white quinoa rinsed
1 medium green pepper diced
1.5 cup white mushrooms diced
1/2 yellow onion finely diced (~1/2 cup)
3 cups marinara sauce
1 cup chicken broth or vegetable broth
1 tablespoon minced garlic
1 large egg
2 tablespoons all-purpose flour or g/f all-purpose
1 cup shredded parmesan cheese
2 teaspoons garlic powder
16 oz. boneless, skinless chicken breast
salt and pepper to taste

Instructions

Preheat oven to 375ºF and spray a 14-inch x 10-inch (OR 9-inch x 12-inch) ceramic casserole dish with cooking spray.
Prep veggies by dicing a whole green pepper and 1.5 cups of mushrooms. Finely dice 1/2 a yellow onion.
Place 1 cup of uncooked quinoa on the bottom of your casserole dish and then layer on veggies. 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.
In a medium-size bowl, mix together flour, shredded parmesan, and garlic powder. Then, crack an egg into a small bowl and whisk.
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
Finally, sprinkle on the leftover parmesan mixture and even more cheese if you desire. Season with salt and pepper, to taste.
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.

Tips & 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 also tested this recipe with eggplant and it was delicious. Just slice your eggplant, hot dog-style, 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.

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Nutrition Facts