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High Protein Chicken Parm Cottage Cheese Bowl

A quick and satisfying bowl that combines juicy chicken, tangy marinara, and creamy cottage cheese for a wholesome meal rich in flavor and protein.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 2 bowls
Course: Dinner, Lunch, Main Course
Cuisine: Italian
Calories: 450
Ingredients Method Notes

Ingredients
  

For the Bowl
  • 1.5 cups full-fat or low-fat cottage cheese, well-drained (about 12 oz) Full-fat is creamier; low-fat reduces calories.
  • 2 cups baby spinach or mixed greens Lightly packed.
  • 1 cup cherry tomatoes, halved
  • 1/4 cup fresh basil leaves, torn
  • 1 tbsp extra-virgin olive oil
  • Salt and freshly ground black pepper To taste.
For the Chicken
  • 2 pieces boneless, skinless chicken breasts (about 1 lb total) Pounded to even thickness (~1/2 inch).
  • 1 large egg, beaten
  • 3/4 cup panko breadcrumbs (or almond flour for low-carb)
  • 1/4 cup grated Parmesan cheese
  • 1 tsp garlic powder
  • 1 tsp dried oregano
  • 1/2 tsp kosher salt
  • 2 tbsp olive oil or avocado oil for pan-searing
For the Sauce & Topping
  • 1 cup low-sugar marinara sauce (preferably chunky)
  • 1/2 cup shredded part-skim mozzarella
  • 2 tbsp grated Parmesan for finishing
  • Optional: red pepper flakes for a little heat

Method
 

Preparation
  1. Place cottage cheese in a fine mesh sieve over a bowl and let drain for 10 minutes to remove excess liquid.
Chicken Preparation
  1. Combine panko (or almond flour), Parmesan, garlic powder, oregano, and salt in a shallow dish.
  2. Dip each pounded chicken breast into the beaten egg, letting excess drip off, then press into the breadcrumb mix until evenly coated.
Cooking the Chicken
  1. Heat 2 tbsp oil in a large skillet over medium-high heat. When shimmering, add the chicken.
  2. Pan-sear for 3–4 minutes per side until golden brown, then reduce heat to medium and cover, cooking another 4–6 minutes until internal temperature reads 165°F (74°C).
  3. Alternative oven method: place on a parchment-lined sheet and bake at 400°F (200°C) for 18–22 minutes, broiling 1–2 minutes at the end to melt cheese.
Assembling the Bowl
  1. Spoon 1/2 cup marinara over each cooked breast, sprinkle with mozzarella, and cover skillet for 1–2 minutes until cheese melts and sauce warms through.
  2. In two bowls, spread 3/4 cup drained cottage cheese each. Top with a handful of spinach, cherry tomatoes, and one chicken breast sliced into strips.
  3. Drizzle with olive oil, sprinkle with remaining Parmesan, basil, and a pinch of pepper.
  4. Enjoy immediately.
Meal Prep Option
  1. Let components cool, then store chicken and cottage cheese separately in airtight containers in the fridge for up to 3 days.
  2. Reheat chicken gently or enjoy chilled over the cottage cheese.

Notes

For vegetarian: swap chicken for breaded and baked eggplant slices or a seasoned portobello. For dairy-free: use a silken tofu or a cashew cream instead of cottage cheese and vegan cheese. Use almond flour and omit panko for a low-carb, gluten-free version. For extra crispiness, toast the panko lightly in the skillet before breading.