Chicken parmesan is a classic Italian-American dish that consists of breaded chicken cutlets topped with tomato sauce and melted cheese, usually mozzarella or parmesan. It’s commonly served alongside pasta in a red sauce. This tasty combination makes for a hearty, satisfying meal. However, with its breaded chicken and cheese topping, chicken parm can also be high in calories. So how many calories are actually in a typical chicken parmesan with pasta meal? Let’s take a closer look.
Calories in Chicken Parmesan
Chicken parmesan can have varying calorie counts depending on the recipe, ingredients, and portion size. On average for a 6 ounce breaded chicken breast with 2 ounces of melted mozzarella cheese, chicken parm contains approximately:
– 6 ounce breaded chicken breast: 330 calories
– 2 ounces mozzarella cheese: 215 calories
Total calories for 6 ounce chicken parm: 545 calories
So a standard 6 ounce portion of chicken parmesan contains about 545 calories. This is just for the chicken with cheese and does not yet account for the pasta and sauce.
Some factors that can increase chicken parm’s calorie count include:
– Larger portion size, such as 8-12 ounces of chicken instead of 6 ounces
– Type of cooking oil used for frying, with oils like canola, vegetable, and olive oil adding around 120 calories per tablespoon
– Extra cheese melted on top, with 2 additional ounces providing around 215 extra calories
– Thicker breading from double dipping chicken in eggs/breadcrumbs
– Serving with calorie-dense pasta in a heavy cream sauce instead of tomato sauce
On the other hand, some modifications that can reduce the calorie count include:
– Using a leaner protein like chicken breast instead of chicken thighs or legs
– Opting for minimal breading like panko breadcrumbs vs a thicker breadcrumb coating
– Choosing lower-fat cheese options like part-skim mozzarella
– Using cooking spray instead of oil to coat the pan
– Serving with steamed veggies or a side salad instead of pasta
So chicken parmesan calories can range from around 400 for a 4 ounce portion with light breading and cheese to over 800 calories for a large 12 ounce portion topped with extra cheese in a heavy cream sauce. A typical restaurant portion often falls in the 600-800 calorie range.
Calories in Pasta
In addition to the chicken parmesan, this dish also commonly includes a pasta side. The calories in pasta can vary based on the type of pasta used, portion size, and preparation method. Here is the breakdown for some common pasta options:
Spaghetti
– 1 cup of spaghetti: 220 calories
– With 1/4 cup marinara sauce: adds around 60 calories
– Total calories for 1 cup spaghetti with sauce: 280 calories
Fettuccine
– 1 cup of fettuccine: 300 calories
– With 1/4 cup alfredo sauce: adds around 230 calories
– Total calories for 1 cup fettuccine with alfredo sauce: 530 calories
Penne
– 1 cup of penne pasta: 200 calories
– With 1/4 cup vodka sauce: adds around 150 calories
– Total calories for 1 cup penne with vodka sauce: 350 calories
As you can see, the lighter tomato-based sauces like marinara add far fewer calories than heavy cream-based sauces like alfredo. The type of pasta makes a difference too, with more delicate pastas like spaghetti having fewer calories per serving than dense, heavy pastas like fettuccine.
A typical restaurant pasta serving ranges from around 1-1.5 cups of pasta. So if you get a full 1.5 cup serving of fettuccine alfredo alongside your chicken parm, that’s nearly 800 calories just in pasta! Choosing a tomato-based sauce and aiming for a 1 cup portion can cut that down to under 300 calories for the pasta.
Total Calories in Chicken Parm with Pasta
Putting it all together, here’s an estimate of the total calories in a full chicken parmesan with pasta meal:
– 6 ounce chicken parmesan: 545 calories
– 1 cup pasta with tomato sauce: 280 calories
– 2 slices garlic bread: 200 calories
Total meal calories: Around 1025 calories
So for a typical restaurant-sized serving, you’re looking at around 1000 calories for chicken parmesan served with 1 cup of pasta in marinara sauce and 2 slices of garlic bread on the side.
Here are the calorie totals for some other commonly served chicken parm pasta combo options:
– Chicken parm with 1.5 cups fettuccine alfredo: 1145 calories
– Chicken parm with 1 cup penne vodka: 885 calories
– Chicken parm with 1.5 cups spaghetti with meat sauce: 1170 calories
As you can see, fettuccine alfredo, penne vodka, and heavy meat sauces can all add hundreds more calories to this dish. Sticking to lighter tomato-based sauces keeps the calorie count under 1000 for a full chicken parm meal.
You can further reduce calories by:
– Opting for 4 ounce chicken breast instead of 6 ounces
– Choosing grilled or baked chicken instead of breaded and fried
– Skipping the pasta and choosing a side salad instead
– Avoiding high-calorie add-ons like garlic bread or cheese ravioli
Nutritional Value
While chicken parmesan with pasta is high in calories, it does also provide some beneficial nutrition:
– Protein: You’ll get around 40-60g protein from this meal depending on portion sizes. Protein helps build muscle, aids appetite control, and keeps you feeling fuller for longer.
– Carbohydrates: The pasta provides around 45-60g of carbs. Choose whole grain options for more fiber, vitamins, and minerals.
– Calcium: The cheese provides around 30% DV of your calcium needs for strong bones and teeth.
– Iron: You’ll get up to 25% DV iron from this meal, which helps transport oxygen in the blood.
– B Vitamins: The chicken, cheese, pasta, and bread provide B vitamins for converting food into energy.
To make this meal even more nutritious, fill half your plate with vegetables like broccoli, green beans, or a salad. Choosing whole wheat pasta and bread also increases fiber intake. Just watch your portions and enjoy it in moderation as part of a balanced diet.
Lower Calorie Options
If you’re looking for ways to lighten up this calorie-dense dish, here are some tips:
– Use thin chicken breast cutlets instead of thicker cuts which reduces breading.
– Choose light breading like panko crumbs vs heavy breadcrumb coating.
– Skip frying and bake the chicken instead to eliminate oil.
– Use part-skim mozzarella instead of full-fat cheese and go light on the amount.
– Opt for tomato-based sauces over cream-based sauces for the pasta.
– Stick to a 1 cup pasta portion vs 1.5 cups or more.
– Bulk up your plate with veggies instead of pasta.
– Avoid adding high-calorie garlic bread, cheese ravioli, etc.
– Share an order instead of getting a full serving for yourself.
– Take home leftovers instead of cleaning your plate.
With some simple tweaks, you can enjoy chicken parmesan while keeping your meal under 750 calories! Just watch your portions, limit high-calorie add-ons, and fill up on non-starchy veggies for a lighter take on this Italian classic.
Healthy Homemade Recipe
To make a healthier chicken parm and pasta dinner at home, try this recipe:
Ingredients:
For the chicken:
– 2 boneless, skinless chicken breasts (4 ounces each)
– 1/2 cup whole wheat breadcrumbs
– 1/4 cup grated parmesan cheese
– 2 tablespoons egg whites, beaten
– 1 teaspoon dried Italian seasoning
– Olive oil cooking spray
– 1/2 cup marinara sauce
– 1/4 cup part-skim shredded mozzarella
For the pasta:
– 4 ounces whole wheat spaghetti
– 1 cup broccoli florets
– 1/4 cup marinara sauce
Instructions:
1. Preheat oven to 400°F. Spray a baking dish with cooking spray.
2. Season chicken breasts with Italian seasoning, salt, and pepper.
3. Place breadcrumbs and parmesan in a shallow dish. Dip chicken in egg whites, then coat with breadcrumb mixture.
4. Place chicken in baking dish and lightly spritz tops with cooking spray. Bake 20 minutes until cooked through.
5. Remove chicken from oven and top each breast with 1/4 cup marinara sauce and 2 tablespoons mozzarella. Bake 5 more minutes until cheese is melted.
6. Meanwhile, cook pasta according to package directions. Add broccoli during last 3 minutes of cooking. Drain and return to pot.
7. Add 1/4 cup marinara sauce to pasta and broccoli and stir to coat.
Serve chicken parmesan over pasta and broccoli. Enjoy!
Nutrition Info:
Chicken Parmesan:
– Calories: 270
– Carbs: 14g
– Protein: 40g
– Fat: 6g
Pasta with sauce and broccoli:
– Calories: 230
– Carbs: 46g
– Protein: 11g
– Fat: 2g
Total meal calories: Around 500
By choosing leaner cuts of chicken, lighter breading, part-skim cheese, and tomato sauce, you can make chicken parm far less caloric. Pairing it with veggie-loaded whole wheat pasta instead of heavier semolina pasta also lightens up the meal. You can enjoy the flavor of chicken parmesan while keeping calories in check!
Healthiest Preparation Methods
To make the healthiest and lowest calorie chicken parm possible, focus on the cooking method:
– Baking: Skip frying altogether and bake the chicken. Use light breading and minimal oil on the pan. This eliminates a lot of calories from frying oil.
– Grilling: You can also grill a chicken breast and skip breading entirely. Top with sauce and melted cheese.
– Air-Frying: An air fryer lets you get a crispy breaded texture without all the oil of deep frying. Spritz with a little oil instead.
– Sauteing: Cook chicken over medium high heat in a non-stick pan lightly coated with cooking spray. Adds great flavor without the frying.
– Broiling: Top a chicken breast with sauce and cheese and broil for quick melting without extra calories.
These gentler cooking methods allow you to cut calories while still getting the delicious flavors of chicken parm. Pair with a veggie-packed whole grain pasta and marinara for a healthy, home-cooked meal.
Calories Compared to Other Dishes
Compared to other popular Italian-American dishes, how does chicken parm measure up calorie-wise? Here’s a quick comparison:
– Lasagna: 700 calories per serving
– Chicken Alfredo: 850 calories
– Spaghetti Bolognese: 500 calories
– Shrimp Scampi: 380 calories
– Eggplant Parm: 550 calories
A chicken parm and pasta dinner falls around the middle of the pack at 500-1000 calories depending on serving sizes and preparation. Lasagna edges it out as a higher calorie dish, while shrimp scampi is the lowest cal option.
Compared to other cuisines, chicken parm has fewer calories per serving than American favorites like cheeseburgers, pizza, and fried chicken. But it is more caloric than lighter dishes like stir frys, fajitas, or Greek salads.
When dining out, chicken parm is often a higher calorie menu choice due to large serving sizes and rich ingredients like cream sauces. Choosing home-cooked versions with leaner meats, lots of veggies, and tomato-based sauces keeps calories in a more moderate, manageable range.
Tips for Dining Out
Chicken parmesan is a menu staple at many Italian restaurants. Here are some tips for ordering it while eating out:
– Ask about portion sizes and choose 4-6 ounce chicken portions instead of 8-12 ounces.
– Request the sauce and cheese be served on the side so you control how much you add.
– Opt for side salads with vinaigrette instead of high-calorie pasta dishes, garlic bread, etc.
– Share an order or take half home for leftovers. Most restaurants serve 2-3 portions in one dish.
– Avoid appetizers and desserts which can each add 500+ calories.
– Ask if they can modify to be baked or grilled chicken instead of breaded and fried.
– Substitute vegetables or lighter sides like minestrone soup for heavy pasta dishes.
With some mindful menu choices, you can keep a restaurant chicken parm meal around 600-700 calories. Taking home leftovers and avoiding calorie-loaded sides and add-ons are key to keeping it from becoming a 2000 calorie splurge!
Is Chicken Parm Healthy?
Chicken parmesan is often thought of as an indulgent, comforting food. But in moderation, it can be part of a healthy diet:
Pros:
– Provides lean protein from chicken.
– Cheese offers calcium for bones.
– Pasta offers carbohydrates for energy.
– Tomato sauce provides vitamin C and lycopene.
Cons:
– High in calories from frying, cheese, heavy sauces.
– Refined carbs and saturated fat without a lot of fiber.
– Large restaurant portions promote overeating.
Overall, chicken parm offers some nutritional benefits but is high in calories. Enjoying it occasionally in reasonable portions as part of an otherwise balanced diet is fine. Having it frequently or in large servings can lead to weight gain and reduced nutritional quality in your diet.
To make it healthier, opt for lighter preparations with minimal breading and cheese, increase veggies and fiber, and watch your portions. Also balance it out by choosing lower calorie, nutrient-dense foods for your other meals that day. This allows you to enjoy the pleasures of chicken parm now and then without going overboard on calories or fat. Moderation and balance is key!
Conclusion
Chicken parmesan with pasta can make for a satisfying but heavy meal, with calorie counts ranging from 500-1200+ depending on serving sizes and preparation methods. Typical restaurant portions clock in around 600-1000 calories for chicken parm served with pasta and sides. To lighten it up, choose smaller 4-6 ounce chicken portions, go easy on the cheese, opt for tomato-based sauces, and load up on low-calorie vegetables. Requesting baked or grilled chicken is also a lower calorie option. While not an everyday dish due to its high calorie count, chicken parmesan can still be enjoyed occasionally as part of an overall balanced diet. Watch your portions, fill up on veggies, and savor just a taste of this irresistible Italian favorite.
