Baked Pesto Mozzarella Chicken (High-Protein Recipe) | Eati

- Chicken breast - Pesto - Mozzarella - Garlic - Cherry tomatoes - Herbs - Salt and pepper

1. Preheat oven to 400F (200C). 2. Season chicken and place in a baking dish. 3. Spread pesto over chicken; add garlic and cherry tomatoes. 4. Top with mozzarella and herbs. 5. Bake until chicken is cooked and cheese is melted; serve and log in Eati.

Calories: 549 kcal per serving (estimated) Fat: 31g Protein: 57g Tip: pesto and cheese vary by brand; adjust in Eati to stay accurate.

At 57g of protein per serving, this dish is one of the highest-protein dinners you can make in under 30 minutes. Here's why it works so well: • Chicken breast anchor: 6 oz of chicken breast delivers about 50g of protein at only 275 calories — unmatched for protein density. The remaining 7g comes from mozzarella. • Pesto's real role: A proper basil pesto is calorie-dense (about 80 cal per tablespoon), but used strategically as a flavor layer, not a sauce coating, just 1.5–2 tbsp per serving adds huge flavor without wrecking your calorie budget. • Mozzarella for satisfaction: Fresh mozzarella (not full-fat shredded) melts beautifully and adds a satisfying texture while contributing ~60 cal per oz. • Cherry tomatoes add volume: They burst in the oven, creating a natural sauce that makes the plate feel abundant for very few extra calories. Use a protein calculator to see how close this gets you to your daily protein target. For more protein-dense meal ideas, see high-protein low-calorie foods.

If 549 calories is too high for your day, try these swaps to reduce calories by up to 150: Cut pesto (–80 cal): • Use 1 tbsp per serving instead of 2 tbsp. • Mix pesto with 1 tbsp of 0% Greek yogurt to stretch it and boost protein. Lighten the cheese (–60 cal): • Swap fresh mozzarella for part-skim mozzarella. • Reduce cheese by half and add fresh basil leaves after baking. Make a lighter pesto from scratch: Blend 2 cups fresh basil + 1/4 cup parmesan + 2 tbsp olive oil + 2 tbsp water + garlic + lemon juice. This runs about 50 cal per tbsp instead of 80 — a 40% calorie reduction. With all three swaps, this dish drops to ~400 calories per serving while still delivering 50g+ protein. Check fit against your goal using a calorie calculator.

Pair with vegetables, starches, or grains to build a complete plate: Mediterranean-style sides (low-calorie, 50–150 cal): • Roasted zucchini and bell peppers with olive oil • Arugula salad with lemon + parmesan shavings • Grilled asparagus • Marinated cucumber tomato salad Heartier carb pairings (200–300 cal): • Orzo tossed with spinach and a touch of olive oil • Roasted baby potatoes with rosemary • Cauliflower gnocchi (from frozen) • Whole-wheat pasta tossed with leftover pesto oil • Polenta or creamy mashed cauliflower For a 700-calorie, 65g-protein Mediterranean-inspired plate: 1 serving pesto chicken + 1 cup roasted zucchini + 1/2 cup orzo. Flexible enough to fit almost any goal — read best foods for weight loss for more side ideas.

Pesto chicken is one of the best meals for batch cooking because pesto freezes beautifully and chicken breast stays tender when stored in a sauce. Batch cooking (8 servings): 1. Season 8 chicken breasts and arrange on two sheet pans. 2. Top each with pesto, cherry tomatoes, and mozzarella. 3. Bake at 400°F for 22–25 minutes until internal temp hits 165°F. 4. Cool completely before portioning to prevent condensation. Storage: • Fridge: 4 days in airtight glass containers. • Freezer: Up to 3 months. Wrap individual portions tightly to prevent freezer burn. Reheating tips: • From fridge: Microwave 90 seconds covered, or oven at 325°F for 12 minutes. • From frozen: Thaw overnight in fridge, then reheat normally. Don't reheat from frozen as chicken tends to dry out. • Add a splash of chicken broth if the dish tightens too much during reheating. Meal prep combos: Pair with pre-roasted vegetables and pre-portioned rice for complete grab-and-go lunches. For more efficient meal-tracking strategies, see how to track calories correctly.