Chicken Parmesan Salad

Crispy oven baked chicken Parmesan tenders top a salad tossed with a creamy Italian dressing and then topped with a fresh tomato sauce. 
5 from 3 votes
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Course: Main Course
Cuisine: American
Keyword: Chicken Parmesan Salad
Prep Time: 45 minutes
Cook Time: 20 minutes
Total Time: 1 hour 5 minutes
Servings: 4
Calories: 324kcal
Author: Kristen Chidsey


For the Chicken Parmesan

  • 4 boneless skinless chicken cutlets pounded thin to 1/8"
  • 4 oz mozzarella cheese cut into 4 2" long pieces
  • 1/2 cup whole wheat panko bread crumbs
  • 1 tablespoon fresh parsley or 1 teaspoon dried parsley
  • 1 egg
  • 1/4 cup whole wheat flour

For the Fresh Tomato Sauce

  • 1/4 cup olive oil divided
  • 3 cups diced fresh tomatoes
  • 1/2 cup diced onions
  • 1/2 teaspoon red pepper flakes
  • 1 head of romaine lettuce washed and diced

For the Homemade Creamy Italian Dressing

  • 2 tablespoons fresh lemon juice
  • 2 tablespoons Greek yogurt
  • 1 teaspoon Dijon mustard
  • 1 teaspoon Worcestershire sauce
  • 1 teaspoon minced garlic
  • Freshly grated Parmesan cheese
  • kosher salt and pepper


  • Preheat oven to 400 degrees. Line a cookie sheet with a cooling rack on top of it (this allows the breading on the chicken to become crisp on all sides.
  • Place a piece of mozzarella cheese in each chicken cutlet and roll up the chicken, securing with toothpicks.
  • In 3 pie dishes, mix together the panko, parsley, and 1 teaspoon of salt and 1/2 teaspoon of pepper in one dish, the flour and 1/2 teaspoon each of salt and pepper in a second, and whisk the egg with 1 tablespoon water in the last dish.
  • Roll each piece of chicken in the flour, coating completely. Then dip the chicken into the egg wash, and finally into the panko mixture. Place the breaded chicken onto the cooling rack that has been placed on the cookie sheet. I like to mist the chicken breasts with my oil mister or non-stick spray. This step is not necessary, it just adds a richer color to the dish.
  • Roast the chicken for 20 minutes.
  • While the chicken is roasting, puree the tomatoes with the red pepper flakes and onions until only slightly chunky. Heat 2 tablespoons of olive oil over medium high and add the tomato mixture to the oil. Simmer for about 10 minutes. Season with 1 teaspoon kosher salt and 1/2 teaspoon pepper.
  • Blend together the lemon juice, yogurt, Dijon, Worcestershire sauce, 2 tablespoons of olive oil and 1/2 teaspoon pepper. Toss with the romaine lettuce.
  • To serve, divide the lettuce between 4 plates. Top the lettuce with the chicken cutlets (sliced or un-sliced.) Divide the tomato mixture evenly on top of the chicken. Top with fresh grated Parmesan.
  • Enjoy a fresh spin on a classic!
Nutrition Facts
Chicken Parmesan Salad
Amount Per Serving
Calories 324 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 4g25%
Cholesterol 136mg45%
Sodium 422mg18%
Potassium 840mg24%
Carbohydrates 19g6%
Fiber 3g13%
Sugar 5g6%
Protein 35g70%
Vitamin A 1985IU40%
Vitamin C 23.9mg29%
Calcium 195mg20%
Iron 1.9mg11%
* Percent Daily Values are based on a 2000 calorie diet.
I would love to know how you enjoy this recipe!Snap a picture and tag #amindfullmom on Instagram or Facebook - I would love to see!