⏱ 30 min total

Parmesan Chicken with Caesar Roasted Romaine

Name: Parmesan Chicken with Caesar Roasted Romaine
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: 7 oz Chicken breast; ¼ dash Salt; ¼ dash Black pepper; ⅛ cup Parmesan cheese; ⅛ cup Breadcrumbs; ¾ tbsp Olive oil; ½ tbsp Parsley; ½ cloves, minced Garlic; ½ head Romaine lettuce; 1 anchovies European anchovy; ¼ fruit without seeds Lemon

Per 1 serving · 580 g · 11 ingredients

Calories

493

25%
of a 2,000 cal day

Protein
56g
45% of calories
Carbs
24g
19% of calories
Fat
20g
36% of calories

Portion

✓ Protein-dense

At a glance

One serving of Parmesan Chicken with Caesar Roasted Romaine (580 g) has 493 calories, with 56 g of protein, 24 g of carbohydrates and 20 g of fat. Most of its energy comes from protein (45% of calories). It is high in protein (111% DV), dietary fiber (30% DV) and Vitamin A (157% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 25%, 23% and 52% of the daily value.

Per 100 g

85cal

low energy density

Protein per 100 cal

11g

Net carbs

15g

carbs minus fiber

Fiber

8.5g

4.6 g sugar

High in

20%+ of the daily value

Protein111%
Dietary fiber30%
Vitamin A157%
Vitamin C40%
Vitamin E20%
Vitamin K300%

Good source of

10–19% of the daily value

Nothing notable

Watch

20%+ of the daily value

Sodium25%
Saturated fat23%
Cholesterol52%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 20 min

1
Preheat oven to 450°F. Line a large rimmed baking sheet with foil. Season chicken with salt and pepper; place on prepared sheet.
2
Combine cheese, bread crumbs, two-thirds of the oil, parsley, and half of the garlic in a medium bowl; season with salt and pepper. Pat bread crumbs mixture onto breasts. Roast until crumbs begin to turn golden, about 10-15 minutes.
3
Drizzle romaine with remaining oil and sprinkle remaining garlic over top. Season with salt and pepper. Remove sheet from oven; place romaine around chicken. Roast until chicken is cooked through and no longer pink and lettuce is browned at edges, about 5 minutes.
4
Divide among plates. Top lettuce with anchovies; garnish with lemon wedges for squeezing over.

Vitamins & minerals

Amounts for 1 serving (580 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	1,410 μg	157%
Vitamin C	36 mg	40%
Vitamin D	0.1 μg	1%
Vitamin E	3 mg	20%
Vitamin K	360 μg	300%
Thiamine	1 mg	43%
Riboflavin (B2)	1 mg	54%
Niacin	22 mg	136%
Vitamin B6	2 mg	147%
Folate (B9)	462 μg	116%
Vitamin B12	1 μg	27%
Pantothenic acid	4 mg	73%
Choline	202 mg	37%

Minerals

Nutrient	Amount	% Daily Value
Calcium	294 mg	29%
Iron	5 mg	63%
Potassium	1,550 mg	33%
Magnesium	118 mg	28%
Phosphorus	630 mg	90%
Zinc	3 mg	24%
Copper	0.3 mg	39%
Manganese	1 mg	25%
Selenium	55 μg	101%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	3 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	3 g	—
Aspartic acid	5 g	—
Beta carotene	16,461 μg	—
Caffeine	0 mg	—
Cystine	1 g	—
Docosahexaenoic Acid (DHA)	0.1 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0.1 g	—
Fluoride	0 μg	—
Fructose	3 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	9 g	—
Glycine	2 g	—
Histidine	2 g	—
Hydroxyproline	0 g	—
Isoleucine	3 g	—
Lactose	0 g	—
Leucine	5 g	—
Lycopene	0 μg	—
Lysine	5 g	—
Maltose	0.2 g	—
Methionine	1 g	—
Monounsaturated fats	10 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	3 g	—
Proline	2 g	—
Retinol	37 μg	—
Serine	2 g	—
Starch	8 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	0.1 g	—
Total omega 6	1 g	—
Tryptophan	1 g	—
Tyrosine	2 g	—
Valine	3 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 493 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

93min
Walking (3.5 mph)
59min
Cycling (moderate)
41min
Running (6 mph)
69min
Swimming laps

Common questions

How many calories are in Parmesan Chicken with Caesar Roasted Romaine?

One serving of Parmesan Chicken with Caesar Roasted Romaine (1 serving) has 493 calories, which works out to 85 calories per 100 g. That is about 25% of a 2,000-calorie day.

Is Parmesan Chicken with Caesar Roasted Romaine high in protein?

Yes. It has 56 g of protein per serving, and 45% of its calories come from protein (11 g of protein per 100 calories).

Is Parmesan Chicken with Caesar Roasted Romaine keto-friendly?

It is hard to fit into a strict keto diet. One serving has 15 g of net carbs and 19% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Parmesan Chicken with Caesar Roasted Romaine?

571 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Parmesan Chicken with Caesar Roasted Romaine?

4.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (580 g)

Calories493

% Daily Value*

Total fat 20g	26%
Saturated fat 4.6g	23%
Trans fat 0g
Cholesterol 155mg	52%
Sodium 571mg	25%
Total carbohydrate 24g	9%
Dietary fiber 8.5g	30%
Total sugars 4.6g
Protein 56g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

More recipes

View all