Chicken Parmesan Over Mashed Cauliflower (52g of Protein)

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Chicken Parmesan is the ultimate comfort food, but traditional versions can be heavy, greasy, and carb-loaded—which isn’t ideal for those on Ozempic, Wegovy, or Zepbound who need meals that are lighter, easier on digestion, and protein-packed. That’s why this Chicken Parmesan Over Mashed Cauliflower is a game-changer!

Instead of fried chicken and carb-heavy pasta, this recipe features juicy, oven-baked chicken with a crispy almond flour coating, served over smooth, buttery mashed cauliflower instead of spaghetti.

It’s high in protein, low in carbs, and packed with flavor, making it the perfect GLP-1-friendly twist on a classic dish.

Why You’ll Love This Chicken Parmesan Recipe

All the comfort, none of the heaviness – Crispy baked chicken with creamy mashed cauliflower keeps it light but satisfying.
High in protein, low in carbs – Over 50g of protein per serving, keeping you full without the crash.
Easy to digest – Soft textures and gentle seasonings make this meal stomach-friendly.
Meal-prep friendly – Great for leftovers and reheats beautifully.
Customizable – Use dairy-free cheese or swap the coating for a keto-friendly option.

Learn more about why this recipe is great for anyone taking a GLP-1 medication.

High Protein Chicken Parmesan Recipe

INGREDIENTS

For the Chicken Parmesan:

2 boneless, skinless chicken breasts
½ cup almond flour (or whole wheat breadcrumbs)
¼ cup grated Parmesan cheese (or nutritional yeast for dairy-free)
½ tsp garlic powder
½ tsp dried oregano
½ tsp salt
1 egg, beaten
½ cup low-sugar marinara sauce (or homemade)
½ cup shredded mozzarella cheese (or dairy-free alternative)

For the Mashed Cauliflower:

1 medium head of cauliflower, cut into florets
1 tbsp unsalted butter (or olive oil for dairy-free)
¼ cup unsweetened almond milk (or broth for extra protein)
½ tsp salt
¼ tsp garlic powder

INSTRUCTIONS

Step 1: Prep the Chicken Parmesan

Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
In a shallow bowl, whisk egg. In another bowl, mix almond flour, Parmesan (or nutritional yeast), garlic powder, oregano, and salt.
Dip each chicken breast into the egg, then coat with the almond flour mixture.
Place chicken on the baking sheet and bake for 20 minutes, flipping halfway.

Step 2: Make the Mashed Cauliflower

While the chicken bakes, bring a pot of water to a boil. Add cauliflower florets and cook for 10-12 minutes, until fork-tender.
Drain well, then transfer to a blender or food processor. Add butter, almond milk, salt, and garlic powder, blending until smooth.

Step 3: Assemble & Bake

Remove chicken from the oven and spoon marinara sauce evenly over each breast.
Sprinkle mozzarella cheese on top and return to the oven. Bake for another 5-7 minutes, until the cheese is melted and bubbly.

Step 4: Serve & Enjoy

Spoon mashed cauliflower onto plates, top with baked chicken Parmesan, and garnish with extra Parmesan or fresh basil if desired.

Nutrition (Per Serving, Serves 2)

Calories: ~500
Protein: ~52g
Carbs: ~14g
Fat: ~18g

Chef’s Tips + Substitution Ideas

Make it even crispier – Broil the chicken for 1-2 minutes at the end for a golden, crunchy texture.
Need extra fiber? – Stir steamed spinach or mashed white beans into the cauliflower mash.
Dairy-free version – Use nutritional yeast instead of Parmesan and dairy-free cheese.
For softer chicken – Bake covered for the first 15 minutes to lock in moisture.
Meal prep tip: Store leftovers in an airtight container for up to 4 days and reheat in the oven for best texture.

Why this Chicken Parm Recipe is Great for GLP-1 Users

If you’re taking Semagutide, Ozempic, Mounjaro or any other GLP-1 weight loss medication, this yummy Chicken Parmesan is an ideal meal. It offers a whopping 50g+ of protein per serving to support muscle retention and satiety while keeping it low-carb but still filling.

The mashed cauliflower provides fiber and essential nutrients without the bloating that can come from traditional pasta or starchy sides. Unlike traditional fried versions, this baked chicken Parmesan won’t trigger reflux, as it avoids greasy ingredients and uses a mild tomato sauce.

The soft texture of the protein-packed chicken combined with the creamy mashed cauliflower makes this dish gentle on digestion and easy to eat. Plus, its small portion-friendly design allows you to enjoy a lighter serving while still meeting your protein goals, making it a perfect stomach-friendly, high-protein comfort meal.

Hope you enjoy this one!