Homemade Shake and Bake
This Homemade Shake and Bake provides 59g protein and 609 calories per serving — the highest-protein option per serving in our stovetop collection. Prepares 6 servings in minimal time, delivering sustained protein intake for those pushing toward a 200g+ daily total. Built for serious lifters who need maximum protein density without extended cooking.
Ingredients
- •Bread Crumbs, Dry, Plain(360g)
- •2 teaspoons sea salt
- •Sugar, Granulated White(8g)
- •Paprika, Ground(4g)
- •Onion powder(4g)
- •¾ teaspoon garlic powder
- •½ teaspoon freshly cracked black pepper
- •Cayenne Pepper, Ground
- •Oregano, Dried(5g)
- •Vegetable oil(60g)
- •Chicken Breast, Boneless Skinless(1361g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
Instructions
- 1Preheat the oven to 400°F with a rack in the center position. Prepare a rimmed sheet pan with foil, or leave ungreased.
- 2Add the breadcrumbs, salt, sugar, paprika, onion powder, garlic powder, pepper, cayenne and basil to a gallon size zip-top bag. Seal the bag and toss the mixture until combined.
- 3Open the bag and drizzle in the oil. Seal the bag and mix until the oil is fully incorporated with the breadcrumbs.
- 4Fill a pie pan with ½ -inch water. Working with one chicken breast at a time, moisten with water, allowing any excess to drip off. Add the chicken to the bag of breadcrumbs, seal the bag and shake until completely coated, gently pressing to adhere. Transfer the chicken to the prepared sheet pan. Repeat with remaining pieces of chicken.
- 5Cook in the oven until golden brown and the internal temperature of the chicken reads 165°F on an instant read thermometer (see Note), about 18-20 minutes. Do not cover or turn the meat while baking.
Nutrition — Per Serving
609
calories
59g
protein
19g
fat
- Carbohydrates
- 46g
- Saturated fat
- 3.5g
- Sodium
- 542 mg
- Dietary fiber
- 3.4g
6 servings per batch · ~300g each
Macro data sourced from USDA FoodData Central
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How much protein does Homemade Shake and Bake have per serving?
Each serving packs 59g of protein with 609 calories, making it one of the highest protein options per serving in the PrepForge library. Macro breakdown is 19g fat and 46g carbs, supporting both muscle building and post-workout recovery.
How long does Homemade Shake and Bake take to prep?
Quick prep time on the stovetop yields 6 servings in a single batch, averaging under 10 minutes per meal when spread across your week. This makes it a top-tier efficiency choice for protein-focused meal prep.
Is Homemade Shake and Bake good for muscle gain?
At 59g protein and 609 calories per serving, this recipe is explicitly built for muscle gain phases where hitting 180-200g daily protein is non-negotiable. The 46g carbs supply glycogen for training, making it ideal as a post-workout meal.
