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Sliced sesame crusted chicken garnished with vibrant microgreens, elegantly plated on slate.
Stovetop~45 minComplexity

Hummus-Crusted Chicken

This Hummus-Crusted Chicken delivers 5g protein and 179 calories per serving — a flavor-layered side rather than a standalone protein dish. Makes 4 servings in quick prep time, adding texture and micronutrient density to your meal prep rotation. Layer this under or alongside your primary protein sources to maximize meal variety without additional cooking.

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Ingredients

4 servings
  • Chicken Breast, Boneless Skinless

    Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.

  • salt and pepper
  • Zucchini
  • Squash, Yellow Summer
  • Yellow Onion
  • Hummus, Prepared, Store-Bought(240g)
  • Olive oil(15g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Lemon
  • Paprika, Smoked(5g)

Instructions

  1. 1Pat the chicken breasts dry with paper towels, then season generously with salt and pepper on both sides.
  2. 2In a large bowl, toss the zucchini, yellow summer squash, and onion with olive oil until evenly coated, then season with salt and pepper.
  3. 3Spread the vegetables evenly across the bottom of a large skillet or divide between two medium skillets over medium heat; cook for 5–7 minutes, stirring occasionally, until they begin to soften.
  4. 4Nestle the chicken breasts on top of the vegetables in a single layer, then spread hummus generously over the top of each chicken breast until fully coated.
  5. 5Squeeze the juice of the lemon over the chicken and vegetables, then sprinkle smoked paprika evenly across the pan; cover with a lid or foil and cook over medium heat for 18–22 minutes, until the chicken reaches an internal temperature of 165°F when measured at the thickest part.
  6. 6Remove from heat and thinly slice the remaining lemon; arrange lemon slices between the chicken and vegetables if desired.
  7. 7Divide the chicken, vegetables, and pan juices evenly into 4 airtight containers while hot, then refrigerate until ready to eat.
  8. 8Reheat in a skillet over medium heat for 3–4 minutes, stirring gently, until warmed through before serving.

Nutrition — Per Serving

179

calories

5g

protein

15g

fat

Carbohydrates
10g
Saturated fat
2.1g
Sodium
257 mg
Dietary fiber
3.7g

4 servings per batch · ~65g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Hummus-Crusted Chicken have per serving?

Each serving delivers 5g of protein and 179 calories with 15g fat and 10g carbs. This Mediterranean recipe is low in protein content and functions best as a side rather than a primary protein dish.

How long does Hummus-Crusted Chicken take to prep?

Quick prep and 4 servings means this dinner component batch-preps quickly for multiple nights throughout the week. Scale up ingredients to cover more servings if needed for longer meal-prep cycles.

Is Hummus-Crusted Chicken good for fat loss?

At only 5g protein per serving, this recipe is too low in protein to support fat loss goals where satiety and muscle retention are priorities. Combine it with a separate lean protein source or use it as a flavor addition to a higher-protein meal.

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