Bariatric Chicken Parmesan Grilled Cheese Sandwich
This version keeps the classic chicken parm flavor but makes it high-protein, lower-carb, and portion-friendly for bariatric eating.
Ingredients (Makes 2 small sandwiches)
Protein Base
- 4 oz cooked chicken breast, finely shredded
- 2 tbsp low-fat marinara sauce
- 2 tbsp part-skim mozzarella cheese
- 1 tbsp grated Parmesan cheese
- 1 tsp Italian seasoning
- ¼ tsp garlic powder
- Pinch of salt & black pepper
Bread & Grill
- 4 slices high-protein or low-carb bread
- 1 tsp light butter or olive oil spray
Optional Add-Ons
- Fresh basil
- Red pepper flakes
- 1 tbsp low-fat ricotta
- Turkey pepperoni slices
Instructions
1. Prepare the Filling
In a bowl, mix:
- shredded chicken
- marinara
- mozzarella
- Parmesan
- Italian seasoning
- garlic powder
The filling should be moist but not watery.
2. Assemble
Spread the chicken mixture onto 2 bread slices.
Top with:
- extra mozzarella if desired
- basil or ricotta (optional)
Close with remaining bread slices.
3. Grill
Heat a nonstick skillet over medium-low heat.
Lightly butter the outside of each sandwich or spray with olive oil.
Cook:
- 3–4 minutes per side
- until golden brown and cheese melts
Press gently with a spatula for even browning.
4. Serve
Let rest 1 minute before slicing.
Serve with:
- warm marinara for dipping
- roasted zucchini
- a small side salad
Bariatric-Friendly Tips
- Use finely shredded chicken for easier chewing.
- Keep bread thin and high-protein.
- Avoid overloading cheese or sauce to prevent heaviness.
- Eat slowly and stop at fullness.
Approximate Nutrition (Per Sandwich)
- Protein: 28–32g
- Carbs: 10–14g
- Fat: 8–10g
- Calories: ~260–320
Good Bread Options
- Sola low-carb bread
- Hero Bread
- 647
