"Everything" Chicken
This "Everything" Chicken delivers 2g protein and 95 calories per serving — a light appetizer or side rather than a primary protein source. Preps 4 servings in minutes on the stovetop, useful for rounding out meals without adding significant macros. Better suited as a flavor component than a standalone protein builder for serious lifters.
Ingredients
- •Chicken Breast, Boneless Skinless
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •kosher salt and freshly-cracked black pepper
- •Butter(30g)
- •Everything bagel seasoning blend(60g)
Instructions
- 1To brine your chicken breasts, simply fill a large bowl with 1 quart of warm water and 1/4 cup kosher salt. Stir to combine until most of the salt is absorbed. Add the chicken breasts and let them sit in the mixture to brine for 15 minutes. Or you can also also cover the bowl and refrigerate for up to 6 hours. Remove the chicken breasts from the brine, rinse them with cold water, then pat them dry with some paper towels. (Again, though, if your chicken breasts are sold pre-brined in a sodium solution, skip this step.)
- 2Heat oven to 425°F.
- 3Place the chicken breasts in a single layer in a large baking dish. Brush on both sides (turning once) evenly with the melted butter or olive oil.
- 4Sprinkle approximately 1 tablespoon of the seasoning blend evenly on top of each chicken breast. Gently pat the chicken to press on the seasoning, then mist the chicken with a brief shot of cooking spray.
- 5Bake for 18-20* minutes, or until the chicken is cooked through and no longer pink. If you use a cooking thermometer to measure the temperature thickest part of the breast, it should be between 160-170°F. (The FDA recommends 165°F.)
- 6Once the chicken is cooked, remove the pan from the oven and loosely tent the pan with aluminum foil. Let the chicken rest for at least 5-10 minutes. Then serve immediately.
- 7Or, refrigerate in a sealed container for up to 3 days, or freeze for up to 3 months.
Nutrition — Per Serving
95
calories
2g
protein
6g
fat
- Carbohydrates
- 8g
- Saturated fat
- 3.9g
- Sodium
- 124 mg
- Dietary fiber
- 0.3g
4 servings per batch · ~23g each
Macro data sourced from USDA FoodData Central
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How much protein does "Everything" Chicken have per serving?
Each serving contains 2g of protein and 95 calories, making this a low-protein option better suited as a side or appetizer rather than a main protein source. The macro breakdown is 6g fat and 8g carbs per serving.
How long does "Everything" Chicken take to prep?
This recipe qualifies as quick prep and yields 4 servings, so you can have it ready in minimal time for a weeknight dinner component. It's best used as part of a larger meal where other items carry your protein load.
Is "Everything" Chicken good for fat loss?
At just 95 calories per serving with minimal protein, this works as a low-calorie side dish during a cut but shouldn't be your primary protein vehicle. Pair it with higher-protein items to keep total meals in your deficit while meeting protein targets.
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