Oven Fried Chicken
This Oven Fried Chicken delivers 15g protein and 630 calories per serving, offering a convenient alternative to traditional frying. Batch-preps 6 servings in minimal time on the stovetop, making it a reliable option for adding lean protein to your rotation without extended prep work.
Ingredients
- •Broccoli
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Garlic(10g)
- •1 pinch salt
- •1 pinch pepper
- •Chicken Thigh, Bone-In, Skin-On
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •1 pinch salt (to season)
- •1 pinch pepper (to season)
- •Flour, All-Purpose, White(120g)
- •Egg, Whole, Large(50g)
- •Skim Milk(30g)
- •Garlic powder(5g)
- •3/4 teaspoon salt (or to taste)
- •Paprika, Ground(5g)
- •Bread Crumbs, Panko, Dry(420g)
- •Vegetable oil(80g)
- •2 tablespoons fresh parsley (chopped to serve)
- •Honey(120g)
- •Soy Sauce, Low Sodium(30g)
- •Vinegar, Rice(30g)
- •Garlic(15g)
- •Cornstarch(10g)
Instructions
- 1Preheat oven to 390°F (200°C). Line a baking sheet with baking / parchment paper or spray a nonstick tray with cooking oil spray; set aside.
- 2Add the broccoli to a bowl with the oil, garlic, salt and pepper, mix to combine. Set aside.
- 3Season chicken with salt and pepper. Set up a work station with 3 shallow bowls. To one bowl, add the flour and set aside. In the second bowl, whisk together eggs, milk, garlic powder, the 3/4 teaspoon of salt and paprika. In the third bowl, mix the Panko with the vegetable oil (I find it easier to use my hands).
- 4Working one by one, evenly coat the chicken in the flour, then dip into the egg mixture, then dredge in the Panko mixture, pressing to coat. Place onto prepared baking sheet and repeat with remaining chicken thighs.
- 5Lightly spray each chicken thigh over the top with cooking oil spray (this is optional, but I have found it to crisp the chicken even more). Bake for 25 minutes, remove from the oven and arrange the broccoli next to or around the chicken, and place back into the oven to cook for a further 20 minutes, or until the chicken is cooked through; the crust is crispy and golden brown, and the broccoli is tender-crisp (Note: flip the broccoli after around 10 minutes if you find the tops charring).
- 6While the chicken is in the oven, prepare the Honey Garlic Sauce: In a small saucepan, combine honey soy sauce, vinegar (if using) and garlic. Bring to a simmer over medium heat, and quickly reduce heat to low. Pour the prepared cornstarch mixture into the saucepan and stir through until sauce thickens (about 2 minutes). Set aside and allow to cool.
- 7Garnish chicken with parsley and serve immediately with the honey garlic sauce.
Nutrition — Per Serving
630
calories
15g
protein
25g
fat
- Carbohydrates
- 88g
- Saturated fat
- 4.7g
- Sodium
- 726 mg
- Dietary fiber
- 4.2g
6 servings per batch · ~159g each
Macro data sourced from USDA FoodData Central
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How much protein does Oven Fried Chicken have per serving?
Each serving contains 15g of protein and 630 calories. The macro split is 25g fat and 88g carbs, making this the most carb-heavy chicken preparation in the lineup.
How long does Oven Fried Chicken take to prep?
Quick prep designation with 6 servings allows batch cooking of an entire week's meals without significant active time. Stovetop cooking streamlines the process for efficient meal prep sessions.
Is Oven Fried Chicken good for muscle gain?
At 630 calories with 88g carbs and 15g protein per serving, this recipe works for muscle gain phases where caloric surplus is the priority and carbs fuel training volume. However, protein content is relatively low, so pair it with higher-protein sides.
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