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
- 1Preheat your oven to 400°F. Place a wire rack on top of a baking sheet and generously with nonstick spray. Slice each chicken breast into cutlets by splitting it horizontally in half so you have 2 thinner pieces (4 pieces total). To cut, carefully place your hand on top to get a feel for whether or not you are slicing the chicken evenly. To make the chicken easier to slice, you can place it in the freezer for 10 to 15 minutes prior to cutting. To keep things tidy, cover the chicken breasts with a sheet of plastic and use a meat mallet or rolling pin to pound each piece to an even 1/2-inch thickness. Set aside.
- 2In a wide, shallow bowl (a pie dish works well), combine the Italian seasoned breadcrumbs, Panko breadcrumbs, Parmesan, paprika, garlic powder, black pepper, and cayenne pepper (if using). In a separate bowl, beat the egg until well blended.
- 3Arrange your workstation in the following order: pounded chicken, egg, breadcrumb mixture, then the baking sheet. Working one at a time, dip each piece of chicken into the egg, shaking off any excess, then the breadcrumbs, gently patting the chicken as needed so that the crumbs stick to all sides.
- 4Place on the prepared rack. Lightly coat the tops of the chicken with nonstick spray. Bake until the chicken reaches an internal temperature of 160°F (use an instant-read thermometer to check for doneness) and the crumbs are brown, about 15 minutes. (Per the FDA, chicken is cooked through at 165°F, but its temperature will continue to rise after it is removed from the oven.) Sprinkle with chopped fresh parsley or chives, if desired, and enjoy immediately.
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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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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