
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.
Ingredients
- •Chicken Breast, Boneless Skinless(340g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Bread Crumbs, Dry, Plain(120g)
- •Bread Crumbs, Panko, Dry(60g)
- •Parmesan Cheese(60g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •Paprika, Ground(5g)
- •Garlic powder(1g)
- •1/4 teaspoon ground black pepper
- •Cayenne Pepper, Ground(1g)
- •Egg, Whole, Large
- •Chopped fresh parsley or chives (optional for garnish)
Instructions
- 1Pound the chicken breasts to an even 1/2-inch thickness by placing each between plastic wrap and using a meat mallet or rolling pin, then set aside on a clean surface.
- 2In a shallow bowl, combine the plain dry bread crumbs, panko bread crumbs, grated Parmesan, paprika, garlic powder, and cayenne pepper. In a separate bowl, beat the eggs until well blended.
- 3Set up your breading station with the pounded chicken, beaten eggs, breadcrumb mixture, and a baking sheet lined with foil within arm's reach.
- 4Working one piece at a time, dip the chicken into the beaten eggs, shake off excess, then coat thoroughly in the breadcrumb mixture, gently patting so crumbs adhere to all sides. Place each breaded cutlet on the prepared baking sheet.
- 5Heat 2 tablespoons of oil in a large skillet over medium-high heat until shimmering, about 2 minutes.
- 6Working in batches to avoid crowding, cook the chicken cutlets 4–5 minutes per side over medium-high heat, until golden brown and the internal temperature reaches 165°F when checked with an instant-read thermometer.
- 7Transfer the cooked cutlets to a paper towel-lined plate to cool slightly, then divide evenly into 4 airtight containers while still warm.
- 8Refrigerate until ready to serve (up to 4 days); reheat gently in a 350°F oven for 8–10 minutes or in a skillet over medium heat until warmed through.
Nutrition — Per Serving
348
calories
30g
protein
9g
fat
- Carbohydrates
- 35g
- Saturated fat
- 3.4g
- Sodium
- 639 mg
- Dietary fiber
- 2.5g
4 servings per batch · ~147g each
Macro data sourced from USDA FoodData Central
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Set up your profile to unlockCommon questions
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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