PF
Mouth-watering fried chicken in a bucket displayed beautifully with blurred vegetables in the background.
Stovetop~40 minComplexity

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. 1Butterfly the chicken breasts by slicing horizontally through the thickest part, then slice each piece down the center to create 4 cutlets total. Cover cutlets with plastic wrap and pound with a mallet until approximately ⅓-inch thick.
  2. 2In a small bowl, combine the garlic powder, paprika, cayenne pepper, salt, and pepper. In a shallow bowl, whisk together the flour and half of the spice mixture. In a separate shallow bowl, lightly beat the eggs. Sprinkle the remaining spice mixture over the pounded chicken.
  3. 3Working with one cutlet at a time, dip into the beaten eggs, allow excess to drip off, then press both sides into the flour mixture. Arrange breaded cutlets on a plate and let rest for at least 15 minutes.
  4. 4Pour 1 inch of vegetable oil into a large cast-iron skillet and heat over medium-high heat until the oil glistens and shimmers, about 3–4 minutes. Working with two cutlets at a time, add the chicken and cook 3–4 minutes per side over medium-high heat until golden brown and internal temperature reaches 165°F. Transfer to a paper-towel-lined plate. Repeat with remaining cutlets, adding more oil as needed to maintain 1 inch depth.
  5. 5Melt the butter in a small saucepan over medium-low heat, about 2–3 minutes. In a small bowl, whisk the flour with ½ cup of the chicken broth until smooth. Increase heat to high, pour in the flour mixture, and cook 2–3 minutes over high heat, whisking constantly, until simmering and thickened.
  6. 6Reduce heat to medium and gradually whisk in the remaining chicken broth, milk, garlic powder, thyme, salt, and pepper. Cook 3–5 minutes over medium heat, whisking occasionally, until the gravy reaches desired thickness.
  7. 7Divide the chicken cutlets evenly among 4 airtight containers while hot. Top each portion with equal amounts of gravy.
  8. 8Refrigerate the containers and reheat in a skillet over medium heat for 4–5 minutes until warmed through before serving.

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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