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.
Ingredients
- •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
- 1Working with 1 chicken cutlet at a time, place the meat between 2 sheets of parchment paper or plastic wrap. Using a meat mallet or rolling pin, pound each cutlet to ¼-inch thickness. Season the chicken cutlets on both sides with salt and pepper.
- 2In a shallow bowl, beat the eggs. Combine the panko and Italian seasoning in a separate shallow bowl. Dip each cutlet into the egg, allowing the excess to drip off. Press each cutlet into the seasoned panko to coat evenly.
- 3Heat 2 tablespoons of the vegetable oil in a large skillet over medium-high heat. Once the oil is glistening, add 2 cutlets and cook, undisturbed, until golden brown on the bottom, 3 to 4 minutes. Flip the cutlets and repeat until the other side is golden brown, another 3 to 4 minutes. Transfer the chicken to a paper towel lined plate.
- 4Add the remaining 1 tablespoon of oil to the skillet and repeat with the remaining cutlets.
- 5Let the chicken rest for 5 minutes, then slice crosswise. Sprinkle with the flaky salt and serve with a wedge of lemon on the side.
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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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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