This Healthy Chicken Parmesan Quinoa Bake is a cozy, protein-packed weeknight meal that mixes tender cooked chicken, fluffy quinoa, tangy marinara, and melty cheeses into a bubbly casserole. It smells of tomato and Parmesan as it bakes, has a golden, cheesy top, and offers a pleasant mix of tender chicken, slightly chewy quinoa, and savory Italian flavors. If you like comforting bakes but want a lighter twist on classic chicken Parmesan, this one-pan-style casserole is easy to pull together. For another simple chicken bake you might enjoy, check my take on a savory baked lemon butter chicken for more weeknight inspiration.
Recipe Information
- Prep Time: 10 minutes
- Cook Time: 40 minutes (15 minutes to cook quinoa + 25 minutes to bake)
- Total Time: 50 minutes
- Servings: 4
- Difficulty Level: Easy
Nutrition Information
(approximate per serving)
- Calories per serving: 500 kcal
- Protein: 41 g
- Carbohydrates: 33 g
- Fat: 13 g
- Fiber: 4 g
- Sugar: 4 g
- Sodium: 700 mg
Why Make This Healthy Chicken Parmesan Quinoa Bake
This casserole gives you the familiar flavors of chicken Parmesan but swaps breading and heavy frying for protein-rich quinoa and pre-cooked chicken. It’s faster than making traditional cutlets, lighter but still satisfying, and ideal for busy families. The dish bakes into a bubbly, golden top with a moist interior. It’s perfect for meal prep, reheats well, and appeals to both adults and kids who love cheesy, tomato-based meals.
How to Make Healthy Chicken Parmesan Quinoa Bake
The method is simple: cook the quinoa, combine it with diced cooked chicken and sauce, add the cheeses and seasoning, then bake until hot and bubbly. The steps are forgiving, so you can adapt amounts and mix-ins to suit your pantry.
Ingredients:
- 1 cup quinoa
- 2 cups chicken broth
- 1 pound cooked chicken breast, diced
- 1 cup marinara sauce
- 1 cup shredded mozzarella cheese
- 1/2 cup grated Parmesan cheese
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
- Fresh basil for garnish (optional)
Directions:
Step 1: Preparation
Preheat the oven to 350°F (175°C). Lightly grease a 9×9-inch or similar baking dish. Rinse the quinoa under cold water to remove any bitterness and drain well.
Step 2: Cooking Quinoa
Combine the rinsed quinoa and 2 cups chicken broth in a medium pot. Bring to a boil over medium-high heat, then reduce heat to low, cover, and simmer for 15 minutes or until the liquid is absorbed and the quinoa is tender. Remove from heat and let it sit covered for 5 minutes, then fluff with a fork.
Step 3: Mixing
In a large mixing bowl, combine the cooked quinoa, diced cooked chicken, marinara sauce, shredded mozzarella, grated Parmesan, Italian seasoning, salt, and pepper. Stir until everything is evenly coated and the cheese is distributed.
Step 4: Finishing
Transfer the mixture to the greased baking dish, smoothing the top. Bake in the preheated oven for 25–30 minutes, or until heated through and the cheese is melted and bubbly. Remove from the oven, let rest for 5 minutes, garnish with fresh basil if desired, and serve warm.
How to Serve Healthy Chicken Parmesan Quinoa Bake
Serve this casserole hot straight from the baking dish. Pair it with a crisp green salad or steamed vegetables for a balanced plate. For a heartier meal, add roasted asparagus or garlic bread on the side. Sprinkle extra Parmesan at the table and finish with a drizzle of good olive oil and a few torn basil leaves for freshness.
How to Store Healthy Chicken Parmesan Quinoa Bake
- Refrigerator: Cool completely, cover tightly, and refrigerate for up to 3–4 days. Reheat in a 350°F oven until warmed through or microwave individual portions.
- Freezer: Portion into freezer-safe containers and freeze for up to 2 months. Thaw overnight in the fridge before reheating. For best texture, reheat in the oven to revive the cheesy top.
Expert Tips for Perfect Healthy Chicken Parmesan Quinoa Bake
- Use day-old or cold cooked chicken to avoid extra moisture and help the bake hold shape.
- Rinse quinoa well to remove the natural bitter coating (saponin).
- If your marinara is very watery, simmer it briefly to thicken before mixing.
- For even melting, reserve a handful of mozzarella to sprinkle on top halfway through baking.
- Taste and adjust salt after mixing—cheeses add sodium, so start light.
- If you prefer extra browning, finish under the broiler for 1–2 minutes, watching closely.
Delicious Variations
- Veggie boost: Add a cup of sautéed mushrooms, spinach, or zucchini for more vegetables.
- Turkey or tofu swap: Use shredded turkey breast or firm cubed tofu in place of chicken.
- Spicy kick: Stir in 1/4–1/2 teaspoon red pepper flakes or a spoonful of spicy marinara.
- Mediterranean twist: Swap marinara for a tomato-olive mixture and add feta instead of Parmesan.
- Low-fat version: Use part-skim mozzarella and reduce Parmesan to lower fat while keeping flavor.
Frequently Asked Questions
Q: Can I use uncooked chicken instead of cooked chicken?
A: Yes, but cook it first in a skillet or bake it until fully cooked before dicing and adding. Uncooked chicken would change cooking time and may dry out in the casserole.
Q: Can I make this dairy-free or vegan?
A: Use dairy-free cheese alternatives or omit the cheeses and add nutritional yeast for a cheesy flavor. Replace chicken with chickpeas or firm tofu for a vegan protein option.
Q: Is it safe to freeze this bake?
A: Yes. Cool completely, portion into airtight containers, and freeze up to 2 months. Thaw in the refrigerator overnight before reheating. Reheat in the oven for best texture.
Q: Can I use water instead of chicken broth for the quinoa?
A: You can, but chicken broth adds savory depth. If you use water, consider adding a pinch of salt and a little Italian seasoning to the quinoa while cooking.
Q: How can I make the top extra crispy?
A: Sprinkle panko mixed with a little olive oil over the top before baking or broil for 1–2 minutes at the end. Watch carefully so it doesn’t burn.
Q: What if my quinoa is too dry after baking?
A: Stir in a splash of chicken broth or a bit more marinara before reheating to add moisture without altering flavor too much.
Conclusion
This Healthy Chicken Parmesan Quinoa Bake is an easy, comforting meal that balances protein, grains, and cheesy tomato flavor. It reheats well, lends itself to many substitutions, and makes a reliable weeknight dinner or meal-prep option. For another version of this concept and extra inspiration, see the original Chicken Parmesan Quinoa Bake – Emily Bites. Give this recipe a try—you’ll enjoy a simple, tasty dish that feels like a treat while staying sensible and homey.
Print
Healthy Chicken Parmesan Quinoa Bake
- Total Time: 50 minutes
- Yield: 4 servings 1x
- Diet: Healthy
Description
A cozy, protein-packed weeknight meal that combines tender chicken, fluffy quinoa, tangy marinara, and cheeses into a bubbly casserole.
Ingredients
- 1 cup quinoa
- 2 cups chicken broth
- 1 pound cooked chicken breast, diced
- 1 cup marinara sauce
- 1 cup shredded mozzarella cheese
- 1/2 cup grated Parmesan cheese
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
- Fresh basil for garnish (optional)
Instructions
- Preheat the oven to 350°F (175°C) and lightly grease a baking dish.
- Rinse the quinoa under cold water and drain well.
- Combine quinoa and chicken broth in a pot, bring to a boil, reduce heat, cover, and simmer for 15 minutes until tender.
- Remove from heat, let sit covered for 5 minutes, then fluff with a fork.
- In a mixing bowl, combine cooked quinoa, diced chicken, marinara, mozzarella, Parmesan, Italian seasoning, salt, and pepper.
- Transfer the mixture to the baking dish and smooth the top.
- Bake for 25-30 minutes until heated through and cheese is bubbly.
- Let rest for 5 minutes, garnish with basil if desired, and serve warm.
Notes
For best texture, use day-old or cold cooked chicken. If marinara is watery, simmer it to thicken before mixing.
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving
- Calories: 500
- Sugar: 4g
- Sodium: 700mg
- Fat: 13g
- Saturated Fat: 6g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 33g
- Fiber: 4g
- Protein: 41g
- Cholesterol: 80mg
