PF
Delicious fried chicken with fries and dipping sauce in Kermanshah, Iran.
Stovetop~35 minComplexity

Chicken Milanese

This Chicken Milanese delivers 36g protein and 542 calories per serving — a high-protein entrée built for serious muscle-building phases. Quick-preps 4 servings on the stovetop, offering a lean, carb-controlled option for lifters managing body composition while maintaining strength. Cook this when you need concentrated protein without excess calories diluting your macro precision.

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Ingredients

4 servings
  • Chicken Breast, Boneless Skinless(454g)

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

  • 1 teaspoon kosher salt
  • ¼ teaspoon freshly cracked black pepper
  • Egg, Whole, Large
  • Bread Crumbs, Panko, Dry(300g)
  • Italian seasoning(15g)
  • Vegetable oil(45g)
  • Flaky Salt, For Serving
  • Lemon Wedges, For Serving

Instructions

  1. 1Working with 1 chicken breast at a time, place between 2 sheets of parchment paper and pound with a meat mallet to ¼-inch thickness. Season both sides with salt and pepper.
  2. 2Beat the eggs in a shallow bowl. Combine the panko and Italian seasoning in a separate shallow bowl.
  3. 3Dip each pounded chicken breast into the beaten egg, letting excess drip off, then press into the panko mixture to coat evenly on both sides.
  4. 4Heat half the vegetable oil in a large skillet over medium-high heat until glistening, about 1 minute. Add 2 coated chicken breasts and cook undisturbed for 3–4 minutes until golden brown on the bottom. Flip and cook the other side for 3–4 minutes until golden brown and internal temperature reaches 165°F. Transfer to a paper towel-lined plate.
  5. 5Add the remaining vegetable oil to the skillet over medium-high heat and repeat step 4 with the remaining 2 chicken breasts.
  6. 6Let all chicken rest on the plate for 5 minutes, then slice crosswise.
  7. 7Divide the sliced chicken evenly into 4 airtight containers while warm. Store refrigerated for up to 4 days.
  8. 8Serve with fresh lemon wedges and flaky salt.

Nutrition — Per Serving

542

calories

36g

protein

18g

fat

Carbohydrates
56g
Saturated fat
3.3g
Sodium
601 mg
Dietary fiber
4.0g

4 servings per batch · ~204g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Chicken Milanese have per serving?

Each serving delivers 36g of protein with 542 calories, broken down into 18g fat and 56g carbs. The protein-to-calorie ratio makes this a balanced option for hitting macro targets with a crispy preparation.

How long does Chicken Milanese take to prep?

This recipe has quick prep time and produces 4 servings on the stovetop, giving you enough portions for several days of meals. The quick execution means you can add variety to your meal prep rotation without significant time investment.

Is Chicken Milanese good for muscle gain?

At 36g protein and 542 calories per serving, Chicken Milanese fits muscle gain meal plans with substantial carbohydrate content (56g) for energy and recovery. The breaded, pan-fried preparation adds palatability while maintaining solid macro targets.

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