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 create 4 thin fillets. Season both sides generously with Italian seasoning, onion powder, salt, and pepper. Set aside.
- 2In a shallow bowl, whisk together the eggs, minced fresh garlic, and Italian seasoning until combined. Season with a pinch of salt and pepper.
- 3In a separate shallow bowl, combine the grated Parmesan and almond flour, mixing well.
- 4Working with one chicken fillet at a time, dip it into the egg mixture, allowing excess to drip off, then press firmly into the Parmesan-almond mixture on both sides. Shake off any excess coating and set on a clean plate. Repeat with remaining fillets.
- 5Heat the olive oil and salted butter together in a large non-stick skillet over medium-high heat until the butter is foaming, about 1–2 minutes. Working in batches, place 2 chicken fillets in the pan and cook undisturbed for 4–5 minutes over medium-high heat until the coating is golden brown and crispy.
- 6Flip each fillet carefully and cook the other side for 3–4 minutes over medium-high heat until golden brown and the internal temperature reaches 165°F when measured with a meat thermometer.
- 7Repeat step 5 and 6 with the remaining 2 fillets.
- 8Divide all 4 crispy Parmesan-crusted chicken fillets evenly into 4 airtight containers while still warm. Refrigerate for up to 4 days.
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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