Do you find it hard to reach your daily protein target? These Chicken Parmesan Muffins make it easy. Each full-size muffin delivers over 20 grams of protein, so two or three make a satisfying lunch or dinner that helps you hit your macros without fuss.
These muffins use simple ingredients, are quick to prepare, and freeze well for meal prep. They pair nicely with pasta, rice, or steamed vegetables, but they’re hearty enough to serve on their own.
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Ingredients
- Dried bread crumbs
- Italian seasoning
- Milk (fat free recommended)
- Ground chicken (or blend chicken breasts to make your own)
- Parmesan cheese, grated
- Whole egg
- Egg white
- Mozzarella cheese
- Tomato/pasta sauce (any red sauce will work)
Nutritional Information / Macros
Makes 12 muffins
Serving size: 1 muffin — 20.7 g protein / 3.6 g carbs / 6.2 g fat (approx.)
Variations & Swaps
- Bite-size version: Halve the recipe and bake in a mini muffin tin to yield about 25 bite-size pieces — great for parties or appetizers. Serve with warm marinara for dipping.
- Meatballs: Shape the mixture into meatballs and bake on a lined sheet pan. Add sauce and cheese at the end and broil briefly to melt.
- Alternate protein: Substitute ground turkey for similar results and comparable macros.
- Lower-carb: Replace breadcrumbs with almond flour or crushed pork rinds for a lower-carb texture.
- Kid-friendly: Omit sauce and top cheese for picky eaters; serve sauce on the side.
- Spicy: Add red pepper flakes or chopped Calabrian chiles for a kick.
Make Them Bite-Size (Perfect for Game Day)
For a crowd-pleasing option, cut the recipe in half and bake in a mini muffin tin. A half batch yields about 25 bites. Use a small cookie scoop or mini muffin pan to portion evenly. Bake until centers are set (roughly 13–15 minutes) and serve with warm marinara for dipping. To log macros, count each bite as roughly 1/4 of a full muffin.
Recipe Tip
For tender muffins, mix the chicken mixture just until combined. Overworking the meat can produce a dense texture.
Freezing Instructions
Allow muffins to cool completely, then wrap individually in plastic wrap or place several in a gallon-size freezer bag. Defrost in the refrigerator or use your microwave’s defrost setting, then reheat gently until warmed through.
Chicken Parmesan Muffins
10 mins
18 mins
28 mins
12
Equipment
- Food processor or blender
- 12-cup muffin tin
- Cookie scoop (optional)
Ingredients
- 6 tablespoons dried bread crumbs
- 1 tablespoon Italian seasoning
- 6 tbsp fat-free milk
- 2 lbs ground chicken (or blend breasts)
- 3/4 cup grated Parmesan cheese
- 1 whole egg
- 1 egg white
- 3/4 cup pasta sauce
- 3 oz mozzarella cheese
Instructions
- Preheat oven to 350°F (175°C). Grease a 12-cup muffin pan.
- In a small bowl, combine bread crumbs, Italian seasoning, and milk. Set aside to soften.
- Pulse chicken breasts in a food processor or blender to create ground chicken if not using pre-ground.
- In a large bowl, mix the ground chicken with Parmesan, the breadcrumb mixture, whole egg, egg white, and seasoning until just combined.
- Divide the mixture evenly among the 12 muffin cups. Optionally roll each into a ball to shape.
- Top each muffin with about a teaspoon of pasta sauce.
- Bake at 350°F for 20 minutes. Remove from oven, top with mozzarella, and return to bake for 3–5 minutes until cheese melts.
- Let cool slightly before removing from the pan. Serve warm.
Notes
Nutrition
