Simple and Healthy Chicken Parmesan Recipe for First Responders

A healthier option to a common firehouse staple recipe.

Chicken Parmesan is a common firehouse meal.  There are a ton of ways to make this dish, most of which can get pretty high in fat and calorie content.  Here is an option to the "old staple" that is a little healthier and simple to make.  Serve this on top of some spaghetti squash noodles or alongside some broccoli and sweet potatoes and you have a tasty and healthy meal option for the crew.  Give it a try!



Nutritional Values- Cals: 313kcal, Fat: 15g, Carbs: 17.7g, Sugar: 5g, Protein: 44g, Sodium: 660mg


  • 4 small Chicken Breasts 
  • Salt and Pepper to Taste 
  • 1 cup Mozzarella Cheese


  • 2.5 oz. Pork Rinds
  • 1/4 cup Flaxseed Meal  
  • 1/2 cup Parmesan Cheese 
  • 1 tsp. Oregano
  • 1/2 tsp. Salt 
  • 1/2 tsp. Pepper
  • 1/4 tsp. Red Pepper Flakes 
  • 1/2 tsp. Garlic
  • 2 tsp. Paprika
  • 1 large Egg
  • 1 1/2 tsp. Chicken Broth 
  • 1/4 cup Olive Oil


  • 1/4 cup Olive Oil
  • 1 cup Tomato Sauce 
  • 1/2 tsp. Garlic
  • 1/2 tsp. Oregano
  • Salt and Pepper to Taste


  1. Grind up pork rinds, flaxseed meal, parmesan cheese, and spices in a food processor.
  2. Slice chicken breasts in half or in thirds and pound them out into cutlets. Season to taste.
  3. In a separate container to the coating, crack and egg and whisk with 1 1/2 tsp. chicken broth.
  4. In a saucepan, combine all ingredients for the sauce and whisk together. Let this cook for at least 20 minutes while you are making the chicken.
  5. Bread all chicken cutlets by dipping into egg mixture, then dipping into the coating mixture. Set aside on a piece of foil.
  6. Heat 2 tbsp. olive oil in a pan and fry up each piece of chicken 2 at a time. Add more oil as needed (I used 1/4 cup in total).
  7. Set pieces of chicken into a casserole dish, add sauce on top, and then sprinkle with 1 cup of mozzarella cheese. Bake at 400F for 10 minutes or until cheese is nice and melted and chicken is cooked thoroughly.
  8. Serve up with some broccoli and sweet potato or over spaghetti squash for a completely balanced meal! You can cut the fat content by using lower-fat cheese options.


I hope your crew enjoys this tasty option.  I would love your feedback!

Stay safe, stay positive and GET FRF!


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