Crispy Parmesan Crusted Chicken
This Crispy Parmesan Crusted Chicken delivers 55g protein and 721 calories per serving—one of the highest-protein poultry options for single meals. Four servings come together in quick prep time on the stovetop, making it reliable for hitting 200g+ daily protein targets. Built for muscle-building phases when calorie surplus is your priority.
Ingredients
- •Chicken Breast, Boneless Skinless(454g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Italian seasoning(5g)
- •Onion powder(3g)
- •1 pinch salt (to season)
- •1 pinch pepper (to season)
- •Egg, Whole, Large(100g)
- •Garlic(60g)
- •Italian seasoning(3g)
- •1 pinch salt (to taste)
- •1 pinch pepper (to taste )
- •Parmesan Cheese(240g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •Almond Flour, Blanched(120g)
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Butter(15g)
Instructions
- 1Slice each chicken breast in half horizontally to make 4 fillets. Generously season with Italian seasoning, onion powder, salt and pepper. Set aside.
- 2In a shallow bowl, whisk together eggs, garlic and Italian seasoning. Season with a pinch of salt and pepper. Place chicken in the egg wash and set aside to let marinate.*
- 3Combine the parmesan cheese and almond flour in a separate shallow bowl.
- 4Using a fork or tongs, pick up one of the chicken breast pieces and allow excess egg wash to drip off. Dredge in the parmesan mixture, pressing chicken lightly into the coating with the back of the fork, then turn and repeat. Shake off excess coating and repeat with remaining chicken pieces.
- 5Heat oil and butter in a large NON-STICK skillet or frying pan over medium-high heat. Fry 2 chicken pieces at a time UNTOUCHED for (about 4 minutes). Do not move chicken around as the coating may peel off of the surface of the chicken before it gets a chance to stick!
- 6Once the coating is crispy, golden and set, flip and continue frying on other side until golden and cooked through.
- 7Repeat with remaining chicken breast.
Nutrition — Per Serving
721
calories
55g
protein
48g
fat
- Carbohydrates
- 20g
- Saturated fat
- 13.6g
- Sodium
- 1197 mg
- Dietary fiber
- 3.6g
4 servings per batch · ~258g each
Macro data sourced from USDA FoodData Central
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How much protein does Crispy Parmesan Crusted Chicken have per serving?
Each serving delivers 55g of protein and 721 calories with 48g fat and 20g carbs. This is a high-protein, low-carb composition that supports muscle growth while keeping carbs minimal.
How long does Crispy Parmesan Crusted Chicken take to prep?
It's marked as quick prep and makes 4 servings, so you can batch-cook this efficiently for multiple meals throughout the week. The stovetop method keeps preparation time down while yielding restaurant-quality results.
Is Crispy Parmesan Crusted Chicken good for muscle gain?
At 55g protein per serving with substantial calories at 721, this recipe supports muscle gain phases where you're in a caloric surplus. The high fat content also supports hormone production, which is beneficial for strength training adaptation.
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