Stovetop~35 minComplexity
Baked Chicken Cutlets
Each serving of these Baked Chicken Cutlets delivers 30g protein and 348 calories—a lean dinner option for controlled calorie phases. Four servings batch-prep quickly on the stovetop, fitting around your training schedule without excessive prep time. Use this when you need a lower-calorie protein hit that doesn't compromise your daily macro targets.
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Ingredients
4 servings
- •24 oz Chicken Breast, Boneless Skinless
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •0.5 cup Bread Crumbs, Italian Seasoned, Dry
- •0.3 cup Bread Crumbs, Panko, Dry
- •0.3 cup Parmesan Cheese
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •1 tsp Paprika, Ground
- •0.3 tsp Garlic powder
- •0.3 tsp 1/4 teaspoon ground black pepper
- •0.1 tsp Cayenne Pepper, Ground
- •1 Egg, Whole, Large(44g)
- •Chopped fresh parsley or chives (optional for garnish)
Instructions
- 1Preheat your oven to 425°F and line a baking sheet with a wire rack (or parchment paper). Place each chicken breast between two sheets of plastic wrap and pound to an even 1/2-inch thickness using a meat mallet or rolling pin.
- 2In a shallow bowl, combine the Italian seasoned breadcrumbs, Panko breadcrumbs, freshly grated Parmesan, paprika, garlic powder, black pepper, and cayenne pepper. Stir until evenly mixed.
- 3In a separate shallow bowl, beat the large egg until fully blended.
- 4Working one cutlet at a time, dip the chicken into the beaten egg and let the excess drip off. Coat thoroughly in the breadcrumb mixture, pressing gently on all sides so the crumbs adhere. Place each breaded cutlet on the prepared rack.
- 5Bake at 425°F for 18–22 minutes, flipping once halfway through, until the coating is golden and crisp and the internal temperature reaches 165°F on an instant-read thermometer.
- 6Remove from the oven and let the cutlets rest for 3–5 minutes. Garnish with chopped fresh parsley or chives if using.
- 7Divide the cutlets evenly into meal-prep containers. Refrigerate for up to 4 days; reheat in a 350°F oven for 8–10 minutes to restore crispness.
Nutrition — Per Serving
319
calories
44g
protein
8g
fat
- Carbohydrates
- 14g
- Saturated fat
- 2.5g
- Sodium
- 545 mg
- Dietary fiber
- 1.1g
4 servings per batch · ~207g each
Macro data sourced from USDA FoodData Central
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How much protein does Baked Chicken Cutlets have per serving?
Each serving delivers 30g of protein with 348 calories, 9g fat, and 35g carbs. The carb content makes this higher than other chicken preparations, useful for post-workout refueling.
How long does Baked Chicken Cutlets take to prep?
This recipe is marked as quick prep and produces 4 servings from one stovetop batch. The prep-to-serving ratio keeps individual meal prep time minimal throughout your week.
Is Baked Chicken Cutlets good for muscle gain?
At 30g protein and 35g carbs per serving, this recipe supports muscle gain phases with solid post-workout carbohydrate content. The 348 calories per serving fits well within a caloric surplus for building strength.
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