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Mouth-watering fried chicken in a bucket displayed beautifully with blurred vegetables in the background.
StovetopComplexity

Chicken-Fried Chicken

This Chicken-Fried Chicken delivers 63g protein and 732 calories per serving across 4 servings per batch. Quick stovetop prep combines high protein content with substantial calories for muscle-building phases. Built for lifters in a caloric surplus who need protein-dense meals that support consistent training volume.

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Ingredients

4 servings
  • Chicken Breast, Boneless Skinless(907g)

    Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.

  • 2 teaspoons kosher salt
  • ½ teaspoon freshly cracked black pepper
  • Garlic powder(10g)
  • Paprika, Ground(5g)
  • Cayenne Pepper, Ground(3g)
  • Flour, All-Purpose, White(240g)
  • Egg, Whole, Large
  • Vegetable oil
  • Butter(60g)
  • Flour, All-Purpose, White(80g)
  • Low Sodium Chicken Broth(360g)
  • Whole Milk(240g)
  • Garlic powder(5g)
  • Thyme, Dried(3g)
  • ¾ Teaspoon Kosher Salt, (Plus More To Taste)
  • 1 teaspoon freshly ground black pepper

Instructions

  1. 1Make the chicken. Butterfly the chicken breasts, then slice them down the center to create 2 cutlets each. Cover the cutlets in plastic wrap and pound each with a mallet or rolling pin until about ⅓-inch thick.
  2. 2In a small bowl, combine the garlic powder, paprika, cayenne, salt, and pepper. In a shallow bowl, whisk together the flour and 1 tablespoon of the spice mixture. In a separate shallow bowl, lightly beat the eggs.
  3. 3Set a cooling rack inside a rimmed sheet pan.
  4. 4Sprinkle the chicken with the remaining spice mixture. Working with one piece at a time, dip the chicken into the egg, turning to coat and allowing the excess to drip off. Then press both sides of the chicken into the flour mixture to adhere. Transfer to the prepared rack to set for at least 15 minutes.
  5. 5Pour 1 inch vegetable oil into a large cast-iron skillet. Heat over medium-high. Once the oil is glistening, working with two pieces at a time, add the chicken and cook until golden, 3 to 4 minutes per side. Transfer to a paper-towel-lined plate. Repeat with the remaining chicken, adding more oil to the skillet as needed to maintain 1 inch.
  6. 6Make the gravy. Melt the butter in a small saucepan over medium-low heat. In a small bowl, whisk the flour with ½ cup of the stock until smooth. Once the butter has melted, increase the heat to high and pour the flour mixture. Cook, whisking constantly, until the mixture is simmering. Reduce the heat to medium and gradually whisk in the remaining stock, milk, garlic powder, thyme, salt, and pepper until thick. Adjust seasoning to taste. Keep the gravy warm, whisking occasionally  over low heat until ready to serve.
  7. 7Drizzle the chicken with the gravy and serve.

Nutrition — Per Serving

732

calories

63g

protein

21g

fat

Carbohydrates
68g
Saturated fat
10.3g
Sodium
347 mg
Dietary fiber
3.4g

4 servings per batch · ~478g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Chicken-Fried Chicken have per serving?

Each serving contains 63g of protein and 732 calories, with 21g fat and 68g carbs per serving. This is one of the highest-protein recipes in the PrepForge library on a per-serving basis.

How long does Chicken-Fried Chicken take to make?

This recipe qualifies as quick prep and yields 4 servings from a single stovetop session, making it an efficient option for preparing high-protein dinners.

Is Chicken-Fried Chicken good for muscle gain?

At 63g protein and 732 calories per serving, this recipe is built specifically for muscle gain phases where you're eating in a caloric surplus. The carbohydrate content (68g) supports post-workout recovery and strength performance.

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