Chicken Parmesan is a classic Italian-American dish that typically consists of a breaded chicken breast topped with tomato sauce and mozzarella cheese, served alongside pasta. It’s a hearty and satisfying meal, but with all that cheese, sauce, and carbs it can also pack quite a calorie punch. So just how many calories are in a restaurant serving of Chicken Parmesan with pasta? Let’s take a closer look.
Calories in Chicken Parmesan
The main source of calories in Chicken Parmesan comes from the chicken itself which provides protein and a small amount of fat. A standard 6 oz boneless, skinless chicken breast contains around 200 calories. When breaded and fried, this jumps up to about 330 calories for a 6 oz portion. Adding around 1-2 oz of melted mozzarella cheese tacks on an additional 100-200 calories. Then when doused in a tomato sauce, Chicken Parmesan gains another 50-100 calories depending on the amount of sauce used.
So in total for a standard restaurant-style Chicken Parmesan made with a 6 oz breaded and fried chicken breast, 2 oz of mozzarella cheese, and a modest amount of tomato sauce, you’re looking at approximately:
| Breaded and fried 6 oz chicken breast | 330 calories |
| 2 oz mozzarella cheese | 200 calories |
| Tomato sauce | 50 calories |
| Total Calories | 580 calories |
So a single restaurant-style Chicken Parmesan made with standard portions provides around 580 calories. This can vary depending on the exact size of the chicken breast, amount of cheese, and how much sauce is used. Smaller 4 oz chicken portions would reduce the total to around 500 calories, while larger 8 oz portions could provide 700-800 calories.
Calories in Pasta Side Dishes
In addition to the Chicken Parmesan itself, the side of pasta served with the dish also contributes a significant number of calories. Here’s a look at the approximate calories for common pasta side dishes:
| Pasta Side Dish | Serving Size | Approx. Calories |
| Spaghetti with tomato sauce | 1 cup | 220 calories |
| Fettuccine Alfredo | 1 cup | 425 calories |
| Baked ziti | 1 cup | 335 calories |
| Linguine with pesto | 1 cup | 420 calories |
As you can see, a 1 cup serving of pasta ranges from around 220-425 calories depending on the type of noodles and sauce. Restaurants tend to serve 2-3 cup sized portions. So if your Chicken Parmesan comes with a side of 2 cups of fettuccine alfredo, that’s already tacking on 850 additional calories just from the pasta alone.
Calories in Full Meal with Pasta Side
Putting it all together, here’s a breakdown of the total calories you’d get in a full Chicken Parmesan dinner with a pasta side at a restaurant:
| Menu Item | Calories |
| Chicken Parmesan (6 oz chicken breast) | 580 calories |
| Side of fettuccine alfredo (2 cup serving) | 850 calories |
| Total Calories | 1,430 calories |
As you can see, a full Chicken Parmesan dinner with pasta can easily top 1,400 calories, with the pasta contributing a significant portion. Choosing a tomato based pasta instead of an ultra creamy alfredo sauce could reduce the total by 200-400 calories. But any way you slice it, this Italian classic adds up to a hefty calorie meal.
Ways to Make Chicken Parmesan Lower Calorie
If you want to enjoy Chicken Parmesan without consuming quite so many calories, here are some tips for lighter preparations:
Use a smaller chicken breast
Opt for a 4-5 oz chicken breast instead of a 6-8 oz portion to automatically shave off some calories.
Go easy on the cheese
Use just 1 oz of mozzarella instead of 2 oz to save roughly 100 calories.
Lighten up the pasta
Choose a tomato-based pasta instead of heavy cream sauces. Also limit portions to 1 cup.
Load up on veggies
Add a side salad or steamed broccoli to fill up on lower cal veggies.
Request light sauce
Ask for tomato sauce on the side and use sparingly.
Share an entree
Split a Chicken Parmesan dinner with a friend to immediately cut calories in half.
Take home leftovers
Take half the pasta and chicken home for another meal to reduce overeating calories.
Healthier Chicken Parmesan Alternatives
In addition to lightening up a traditional Chicken Parmesan, you can also make some healthy modifications to reduce the calorie count. Here are some ideas:
Use whole wheat pasta
Swap out regular noodles for whole wheat to add more fiber and nutrients.
Replace breadcrumbs with almond meal
Skip the carb-heavy breading and use finely ground almonds instead for a gluten-free and lower carb crunch.
Cook chicken without breading
Simply prepare chicken breast seasoned with Italian spices, then top with sauce and cheese.
Make zucchini noodles
Swap pasta for spiralized or julienned zucchini “noodles” for a vegetable packed option.
Use turkey instead of chicken
Ground turkey breast provides the flavor of chicken parmesan in a leaner package.
Top with veggies
Pile on sliced mushrooms, onions, peppers and spinach to boost nutrition.
Conclusion
A hearty chicken parmesan and pasta meal at a restaurant can easily top 1,400 calories considering the high calorie ingredients like cheese, heavy sauces, breading and carb-rich pastas. But by choosing lighter cooking methods and substitutions, you can still enjoy the flavors of chicken parmesan without breaking the calorie bank. Focus on reasonable portion sizes, easy on the cheese and sauce, and packing in extra vegetables for a healthier take on this Italian classic.