Healthier Crispy Baked Chicken with Greek Yogurt Ranch Sauce
This Crispy Baked Chicken with Greek Yogurt Ranch delivers 88g protein and 928 calories per serving, making it one of the highest-protein single meals in our library. Two servings prepare on the stovetop in under 30 minutes for a substantial dinner that crushes protein targets. Built for strength athletes who need to load protein in fewer, larger meals.
Ingredients
- •Flour, All-Purpose, White(60g)
- •Bread Crumbs, Panko, Dry(120g)
- •Wheat Germ, Toasted(60g)
- •Parmesan Cheese(60g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •Garlic powder(3g)
- •Onion powder(3g)
- •1/4 tsp. salt
- •Cayenne Pepper, Ground
- •Egg, Whole, Large
- •Chicken Breast, Boneless Skinless(454g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Greek Yogurt Ranch Dip, Prepared(160g)
Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.
Instructions
- 1Preheat oven to 400° F. Prepare a baking dish (with sides) with cooking spray.
- 2Add flour to medium bowl.
- 3In another medium bowl, mix together panko, Kretschmer wheat germ, parmesan, garlic powder, onion powder, salt and cayenne.
- 4Crack egg in a third medium bowl and whisk until combined.
- 5Dip 1 piece of chicken into flour until completely covered, shaking off any excess. Then dip into egg mixture, and then crumb mixture, making sure to press crumbs onto chicken before placing onto prepared cookie sheet. Repeat with the second chicken breast.
- 6Place in the oven and bake for 10 minutes; flip chicken pieces over and bake for another 5-10 minutes or until chicken is fully cooked and no longer pink inside.
- 7Immediately after removing from the oven, top each chicken breast with about 1/3 cup of the Skinny Greek Yogurt Ranch Dip, spreading it so that the entire breast is covered. The dip should thin out as it is warmed. But if you want a thinner sauce, you can also whisk in a tablespoon or two of milk into the dip beforehand to thin.
- 8Serve warm.
Nutrition — Per Serving
928
calories
88g
protein
23g
fat
- Carbohydrates
- 91g
- Saturated fat
- 8.2g
- Sodium
- 1114 mg
- Dietary fiber
- 8.4g
2 servings per batch · ~460g each
Macro data sourced from USDA FoodData Central
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How much protein does Healthier Crispy Baked Chicken with Greek Yogurt Ranch Sauce have per serving?
Each serving contains 88g of protein with 928 calories, making this one of the highest single-serving protein options available. Macros include 23g fat and 91g carbs per serving.
How long does Healthier Crispy Baked Chicken with Greek Yogurt Ranch Sauce take to prep?
This is a quick prep recipe that yields 2 large servings, so you're getting substantial meals prepped in one cooking session on the stovetop. The recipe is efficient for high-protein dinner prep.
Is Healthier Crispy Baked Chicken with Greek Yogurt Ranch Sauce good for muscle gain?
At 88g of protein per serving, this recipe is specifically built for muscle gain and hitting aggressive daily protein targets of 180g+. The 928 calories and 91g carbs provide sufficient energy for post-workout recovery and strength training.
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