Prep the chicken: Slice each chicken breast horizontally to create thin cutlets. If needed, pound to an even 1/2-inch thickness. Pat dry and season both sides with salt and pepper.

Set up dredging station: In one shallow bowl, whisk the eggs. In another, combine panko, grated Parmesan, garlic powder, onion powder, Italian seasoning, paprika, 1/2 teaspoon salt, and a few grinds of pepper.

Coat the cutlets: Dip chicken in egg, let excess drip off, then press into the panko mixture to coat both sides. Place on a lined baking sheet or air-fryer tray. Lightly mist both sides with olive oil spray.

Bake or air-fry: Oven: Bake at 425°F (220°C) for 14–18 minutes, flipping once, until golden and the thickest part reaches 165°F (74°C).

Air fryer: Cook at 390°F (200°C) for 10–12 minutes, flipping halfway, until crisp and cooked through.

Warm the sauce: Heat marinara in a small pot over low heat. Taste and add a pinch of salt or red pepper flakes if needed.

Add cheese: Spoon a thin layer of marinara over each cutlet, sprinkle with mozzarella, and return to the oven or air fryer for 2–3 minutes to melt. Alternatively, broil for 1–2 minutes until bubbly.

Cook your base: While chicken cooks, prepare your bowl base. Cook quinoa or brown rice according to package directions; spiralize zucchini or use pre-spiralized; or roast vegetables with olive oil, salt, pepper, and Italian seasoning at 425°F for 15–20 minutes.

Assemble bowls: Divide your base among bowls. Slice or leave chicken cutlets whole and place on top. Add a spoonful of extra marinara if you like.

Finish and serve: Top with fresh basil or parsley, a sprinkle of Parmesan, red pepper flakes, and a squeeze of lemon. Serve hot.