Chicken Parmesan Muffins
on Mar 16, 2020, Updated Feb 05, 2026
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Do you struggle to eat enough protein each day? If so, this recipe is for you. Each muffin is packed with over 20 grams of protein. Seriously. Plan on 2–3 muffins for lunch or dinner and suddenly hitting your daily protein goal feels a whole lot more doable.
These chicken parmesan muffins are fun to make, don’t require a long list of ingredients, and are incredibly simple. Promise. And did I mention they taste amazing? They’re perfect paired with pasta, veggies, or rice. But honestly, they’re filling enough to stand on their own. No sidekick required.
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INGREDIENTS
- Dried bread crumbs
- Italian seasoning
- Milk
- Ground chicken (I just blend some breasts in my food processor)
- Parmesan cheese
- Eggs
- Mozzarella cheese
- Tomato sauce (any red sauce you have on hand works great)
NUTRITIONAL INFORMATION / MACROS
makes 12 servings
serving size: 1 muffin: 20.7 p / 3.6c / 6.2f
Variations & Swaps
- Make Them Bite-Size:
Cut the recipe in half and make mini muffins instead. One half batch yields about 25 bite-size pieces, perfect for game day, parties, or appetizers. Serve with warm marinara for dipping. - Turn Them Into Meatballs:
Skip the muffin tin and roll the mixture into meatballs instead. Bake on a lined sheet pan until cooked through, then add sauce and cheese at the end. - Different Protein Option:
Ground turkey works just as well in this recipe if that’s what you have on hand. Choose a lean option for similar macros. - Lower-Carb Option:
Swap traditional breadcrumbs for almond flour or crushed pork rinds for a lower-carb version. Texture will be slightly different but still delicious. - Kid-Friendly Version:
Leave off the marinara and cheese on top and serve sauce on the side for dipping. This is great for picky eaters. - Spicy Twist:
Add red pepper flakes or a pinch of crushed Calabrian chiles to the meat mixture for a little heat.
Make Them Bite-Size (Perfect for Game Day!)
Want a party-friendly version of these Chicken Parmesan Muffins? Simply cut the recipe in half and make them bite-size instead. One half batch yields about 25 bites, making them perfect for game day, parties, or easy grab-and-go protein.
Scoop the mixture into a mini muffin tin or use a small cookie scoop to portion evenly. Bake as directed, keeping an eye on them and pulling them once the centers are cooked through (about 13-15 mins). Serve with warm marinara for dipping—or enjoy them just as they are.
High-protein, crowd-pleasing, and no forks required. 🏈✨ To log the bites in your macros, simply log 1/4 muffin for each bite you eat.
Recipe Tip
For the juiciest muffins, avoid over mixing the chicken mixture. Stir just until combined. Over mixing can make them dense instead of tender.
FREEZING INSTRUCTIONS
Let muffins cool completely and wrap individually in plastic wrap or place multiple in gallon size freezer bag. Pull out and use the defrost setting on your microwave to reheat slowly.
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Chicken Parmesan Muffins
Equipment
Ingredients
- 6 tablespoons dried bread crumbs
- 1 tablespoon Italian seasoning
- 6 tbsp fat free milk
- 2 lbs. ground chicken, or blend some breasts like I do
- 3/4 cup grated Parmesan cheese
- 1 whole egg
- 1 egg white
- 3/4 cup pasta sauce, I used Classico
- 3 ounces mozzarella cheese
Instructions
- In a small mixing bowl combine the bread crumbs, Italian seasoning, and milk. Set aside.
- Place chicken breasts in blender or food processor. Pulse it a few times to blend into ground chicken.
- Mix in Parmesan cheese, bread crumb mixture, eggs, and seasoning.
- Grease muffin pan with some Pam.
- Evenly distribute meat into all 12 muffin slots, then go back and roll them into a ball if you prefer.
- Cover each meatball with a spoonful of sauce.
- Bake for 20 minutes at 350 dregees F.
- Remove from oven and top with cheese.
- Bake another 3-5 minutes until cheese is melted.
Notes
Nutrition
This is hands down my favorite recipe of yours that I’ve tried so far. I’ve made it 4 times because I love having them around and they always taste so fresh. I use 2 lbs of ground chicken and they come out sooo tasty!
Hi Jessica! I’m so glad you love it! Thanks for 5 star review!!
Do you think these would freeze well? Then I could take out a few at a time to eat for lunch.
I subbed half the chicken for ground turkey. Will this change the macros much?
This might be a silly question but is the chicken cooked before you bake it with the other ingredients?
No, mix it raw just like you would meatloaf.