Low Sodium Longhorn Parmesan Crusted Chicken

"Low Sodium Longhorn Parmesan Crusted Chicken" lands at 30g of protein for 306 calories a serving, which makes it an easy way to hit a protein target on Ozempic, Wegovy, Mounjaro or Zepbound without overeating. It leans pungent, so save it for a day your stomach is settled rather than right after an injection.

Ingredients

• 2 tsp olive oil
• 1 garlic clove (finely minced)
• 1 tsp grated Parmesan cheese
• 1/2 tsp freshly ground black pepper
• 1/4 tsp crushed red pepper flakes (optional)
• 1/2 lb fresh green beans (ends trimmed)
• 1 cup cherry tomatoes
• 2 boneless (skinless chicken breasts (about 4 oz each))
• 2 tsp olive oil
• 2 garlic cloves (finely minced)
• 1/4 cup plain panko bread crumbs
• 1 tbsp grated Parmesan cheese
• 1 tbsp Italian seasoning
• 1/2 tsp freshly ground black pepper
• Chopped fresh parsley (for garnish)

Method

1. 1Heat the oven to 425°F, line a large rimmed baking sheet with parchment, and coat lightly with cooking spray.
2. 2In a medium bowl, stir together the olive oil, garlic, Parmesan, black pepper and red pepper flakes. Add the green beans and tomatoes and toss until evenly coated.
3. 3Spread the green beans and tomatoes over half the baking sheet and set aside.
4. 4Using the same bowl, toss the chicken with olive oil, then add the garlic, panko, Parmesan, Italian seasoning and black pepper and turn to coat.
5. 5Lay the coated chicken on the other half of the sheet and bake 20–25 minutes, until cooked through and 165°F inside.
6. 6Let it rest 5 minutes, then serve warm with chopped parsley. Refrigerate leftovers in an airtight container up to 4 days.

Tips for GLP-1 appetites

• Not the gentlest option on a rough stomach day — better suited to when appetite and digestion feel normal.
• Go lighter on the strong aromatics (garlic, onion, spice rub) if smells are a trigger right now.
• At 30g of protein a serving, this alone gets you a meaningful chunk of the way to a daily 80–120g protein target.