Chicken Cordon Bleu
This Chicken Cordon Bleu provides only 14g protein and 418 calories per serving — a lower-protein preparation best used as a side or supplemented with additional protein sources. Four servings come together quickly on the stovetop, but plan to pair this with protein shakes or sides. Not recommended as a standalone meal for hitting daily protein targets.
Ingredients
- •Chicken Breast, Boneless Skinless
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Ham Or Canadian Bacon
- •Cheese, Swiss
- •Bread Crumbs, Panko, Dry(360g)
- •1/2 tsp Italian seasoning ($0.05)
- •Onion powder(3g)
- •Garlic powder(3g)
- •1 tsp salt ($0.04)
- •1/4 tsp Freshly cracked black pepper ($0.02)
- •Unsalted Butter(120g)
- •Unsalted Butter(60g)
- •Flour, All-Purpose, White(30g)
- •Whole Milk(180g)
- •Mustard, Dijon(8g)
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
- •Worcestershire Sauce(5g)
Lea & Perrins is the standard. A little goes a long way.
- •1/2 tsp salt ($0.02)
Instructions
- 1Preheat the oven to 350°F.
- 2Butterfly each chicken breast by slicing horizontally through the middle of the breast, taking care to not cut all the way through. Open the chicken breast up like a book.
- 3Lay the breast flat between 2 pieces of plastic wrap. Use a meat mallet or rolling pin to pound the chicken breasts into a thin, even layer.
- 4Sprinkle the chicken breasts with salt and pepper. Place a slice of ham and slice of Swiss cheese on each chicken breast.
- 5Gently roll up the chicken breast.
- 6In a shallow bowl, combine the breadcrumbs, Italian seasoning, onion powder, garlic, powder, salt, and pepper. Set up a breading station with 2 shallow bowls; one of melted butter and one for the breading.
- 7Dip the chicken rolls in the melted butter, and roll in the breadcrumbs until completely coated. Transfer to a parchment linked baking sheet.
- 8Bake the chicken for 35-40 minutes or until it reaches an internal temperature of 165°F.
- 9To make the sauce, melt the butter in a saucepan over medium heat. Stir in the flour. Then, slowly pour in the milk while whisking to incorporate.
- 10Add in the Dijon mustard and Worcestershire sauce. Season with salt. Spoon the sauce over the chicken.
Nutrition — Per Serving
418
calories
14g
protein
43g
fat
- Carbohydrates
- 74g
- Saturated fat
- 1.9g
- Sodium
- 724 mg
- Dietary fiber
- 4.4g
4 servings per batch · ~192g each
Macro data sourced from USDA FoodData Central
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How much protein does Chicken Cordon Bleu have per serving?
Each serving provides only 14g of protein and 418 calories, with 43g fat and 74g carbs. This low-protein macro profile makes it unsuitable as a primary protein source for gym-goers tracking macros.
How long does Chicken Cordon Bleu take to prep?
Quick prep time with 4 servings batched on the stovetop keeps prep efficient, though the low protein content limits its utility for dedicated meal prep cycles.
Is Chicken Cordon Bleu good for a cut?
At only 14g protein and 418 calories per serving, this version does not support fat-loss goals where protein preservation and satiety are priorities. The high carbohydrate and fat content makes hitting macros during a deficit difficult.
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