Quick Description
These high-protein chicken Parmesan cups are a fun and delicious twist on the classic. Made with ground chicken, marinara sauce, and melted mozzarella cheese, these individual cups are perfect for a quick dinner or meal prep!
Servings & Timing
- Servings: 9 cups
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
Ingredients List
- 1 lb ground chicken breast (lean protein)
- 1 cup marinara sauce (low-sugar)
- 1 cup shredded mozzarella cheese
- 1/4 cup grated Parmesan cheese
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1/4 tsp Italian seasoning
- Salt and pepper to taste
- 9 silicone muffin cups or baking cups (for individual servings)
- 1 tbsp olive oil (for greasing the cups)
Step-by-Step Instructions
- Preheat Oven: Preheat your oven to 375°F (190°C) and lightly grease your muffin cups with olive oil.
- Cook the Chicken: Heat a pan over medium heat and cook the ground chicken with garlic powder, onion powder, Italian seasoning, salt, and pepper until fully cooked (about 7-8 minutes). Break up the chicken as it cooks.
- Assemble the Cups: Evenly divide the cooked chicken mixture among the muffin cups, pressing down gently. Top each with a spoonful of marinara sauce and a generous sprinkle of shredded mozzarella and Parmesan cheese.
- Bake: Bake the chicken cups in the oven for 12-15 minutes, or until the cheese is melted and bubbly.
- Serve: Let the cups cool for a few minutes before serving. Enjoy these as a fun meal or a high-protein snack!
Additional Notes
- You can substitute ground turkey for a leaner option.
- Add some fresh basil or parsley on top after baking for a fresh, herby touch.
- For a lower-carb version, skip the marinara and use a homemade tomato sauce with no added sugar.
Dietary Info
- Calories per Serving: 180
- Protein: 26g
- Carbs: 6g
- Fat: 8g
- Fiber: 1g
Flavor Tips & Variations
- Add Veggies: Stir in finely chopped spinach or mushrooms with the chicken for added fiber and flavor.
- Extra Spice: Add red pepper flakes to the marinara sauce for a spicy kick.
Ingredient Substitutions
- Ground Chicken: Use ground turkey or lean ground beef if you prefer a different protein.
- Cheese: Swap the mozzarella with a lower-fat cheese like part-skim mozzarella or even a dairy-free cheese for a lactose-free version.
Recipe Variations & Serving Suggestions
- Side Salad: Pair with a simple mixed green salad and a drizzle of balsamic vinaigrette.
- Low-Carb: Serve these chicken cups with zucchini noodles for a low-carb meal.
Storage & Make-Ahead
- Storage: Store leftovers in an airtight container in the fridge for up to 3 days.
- Make-Ahead: These can be made in advance and frozen for up to 2 months. Reheat in the oven until warm and bubbly.
FAQs
-
Can I use regular muffin tins?
Yes, but silicone muffin cups are ideal as they make removing the chicken cups easier. -
Can I add breadcrumbs for crunch?
Yes, you can sprinkle a small amount of breadcrumbs on top before baking for a crispy crust.
