Chicken Cordon Bleu
This Chicken Cordon Bleu delivers 33g protein and 419 calories per serving, efficiently bundling protein into a stovetop entrée. Quick prep yields 4 servings perfect for rotating through dinner rotations or post-training meals. The higher protein-to-calorie ratio supports muscle building without excess daily volume.
Ingredients
- •Bread Crumbs, Dry, Plain(120g)
- •Bread Crumbs, Panko, Dry(60g)
- •Parmesan Cheese(60g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •Garlic powder(3g)
- •Onion powder(3g)
- •1/2 teaspoon kosher salt
- •1/2 teaspoon ground black pepper
- •Egg, Whole, Large
- •Chicken Breast, Boneless Skinless(284g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Ham, Black Forest
- •Cheese, Gruyere(85g)
- •Unsalted Butter(45g)
Instructions
- 1Preheat your oven to 375 degrees F. Generously coat a 9x13-inch baking dish with nonstick spray. In a wide, shallow bowl (a pie dish works well), stir together the breadcrumbs, Panko, Parmesan, garlic powder, onion powder, salt, and pepper.
- 2In a separate wide, shallow dish, beat the eggs.
- 3Working one at a time, place a chicken breast on the cutting board with the presentation (smooth) side down. To keep things tidy, cover with a large piece of plastic wrap. With a mallet or rolling pin, gently pound the chicken breasts until they are each 1/4-inch thick (it will seem very thin, but will be easy to roll this way. Be careful not to hit too vigorously for as the meat becomes thinner, it may tear).
- 4Top each chicken breast with 1 slice of ham and 3/4 ounce (3 tablespoons) cheese.
- 5Starting on the narrower side, roll up the chicken like a sleeping bag, tucking in the ham and cheese as you go. Secure with toothpicks (I used about 2 per breast).
- 6Arrange your work station in the following order: rolled chicken, beaten eggs, breadcrumbs, baking dish. Working one at a time, dip each piece of chicken into the eggs to coat, shaking off any excess.
- 7Dip the chicken into the breadcrumbs, gently patting as needed so that the crumbs adhere to all sides. Place in the prepared baking dish.
- 8Lightly mist the tops of the chicken with baking spray. Drizzle with melted butter.
- 9Bake for 30 to 35 minutes, until the internal temperature of the chicken reaches 155 to 160 degrees F on an instant read thermometer (chicken is considered cooked at 165 degrees F, but the temperature will continue to rise as it rests). Let rest 5 to 10 minutes, remove the toothpicks, then serve.
Nutrition — Per Serving
419
calories
33g
protein
24g
fat
- Carbohydrates
- 36g
- Saturated fat
- 7.3g
- Sodium
- 786 mg
- Dietary fiber
- 2.2g
4 servings per batch · ~165g each
Macro data sourced from USDA FoodData Central
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How much protein does Chicken Cordon Bleu have per serving?
Each serving delivers 33g of protein and 419 calories, with 24g fat and 36g carbs. This improved macro composition provides moderate protein density in a lower-calorie package compared to traditional versions.
How long does Chicken Cordon Bleu take to prep?
Quick prep classification with 4 servings per batch on the stovetop makes this an efficient weeknight dinner or component for meal prep days.
Is Chicken Cordon Bleu good for fat loss?
At 419 calories and 33g protein per serving, this recipe fits fat-loss phases where keeping calories controlled while maintaining protein intake is the target. The moderate carbohydrate content allows flexibility in daily macro planning.
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