Pan Fried Chicken Breast
This Pan Fried Chicken Breast delivers 42g protein and 399 calories per serving—one of the highest protein-to-calorie ratios in our library. Batch-preps 4 servings in minutes on the stovetop, making it a foundational component for anyone tracking calories while maintaining or building lean muscle.
Ingredients
- •Chicken Breast, Boneless Skinless(680g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •1 teaspoon kosher salt (divided)
- •½ teaspoon ground black pepper (divided)
- •Flour, All-Purpose, White(120g)
- •Paprika, Ground(15g)
- •1 teaspoon dried parsley
- •Garlic powder(5g)
- •Onion powder(5g)
- •Cayenne Pepper, Ground(1g)
- •Vegetable oil(30g)
- •Lemon
- •Chopped fresh herbs (optional for serving)
Instructions
- 1Remove chicken breasts from the refrigerator and let sit at room temperature for 15 minutes. Place on a cutting board, cover with a large sheet of plastic wrap (optional to keep things tidier) and gently pound into an even thickness (about 1/2 inch).
- 2With a paper towel, pat dry, then season with 1/2 teaspoon kosher salt and 1/4 teaspoon black pepper. Set aside.
- 3In a wide, shallow dish such as a pie plate, stir together the flour, paprika, parsley, garlic powder, onion powder, cayenne, and remaining 1/2 teaspoon salt and 1/4 teaspoon black pepper.
- 4Working one at a time, dredge each chicken breast in the flour mixture, shaking off any excess. Transfer to a clean plate.
- 5Heat the oil in a large, sturdy skillet (such as cast iron or stainless steel) over medium-high heat. Once it is hot and shining, add the chicken, presentation (smooth) side down.
- 6Cook 4 minutes on the first side without disturbing the chicken, until it is deeply golden and releases easily from the pan. Flip and cook an additional 3 to 5 minutes on the other side, until the chicken reaches 155 degrees on an instant read thermometer (chicken is considered cooked at 165 degrees F, but will continue cooking as it rests).
- 7Transfer the cooked chicken to a plate or cutting board. Cover and let rest for 10 minutes. Enjoy warm with a squeeze of lemon juice and sprinkle of herbs.
Nutrition — Per Serving
399
calories
42g
protein
13g
fat
- Carbohydrates
- 27g
- Saturated fat
- 2.2g
- Sodium
- 81 mg
- Dietary fiber
- 2.5g
4 servings per batch · ~214g each
Macro data sourced from USDA FoodData Central
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How much protein does Pan Fried Chicken Breast have per serving?
Each serving delivers 42g of protein with only 399 calories, 13g fat, and 27g carbs. This makes it one of the highest protein-to-calorie ratios available, ideal for tracking macros precisely.
How long does Pan Fried Chicken Breast take to make?
This quick prep recipe batch-cooks 4 servings on the stovetop in roughly 15-20 minutes total. You can have four lean protein meals ready with minimal active cooking time.
Is Pan Fried Chicken Breast good for fat loss?
At 42g protein and only 399 calories per serving, this recipe is built for fat loss phases where you're prioritizing protein retention while in a caloric deficit. The carb content at 27g keeps it versatile for pairing with higher-carb sides.
