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 the chicken breasts from the refrigerator and let sit at room temperature for 15 minutes. Place on a cutting board, cover with plastic wrap, and gently pound to an even thickness of about ½ inch.
- 2Pat the chicken dry with paper towels and season both sides with salt and black pepper. Set aside.
- 3In a shallow dish, stir together the flour, paprika, garlic powder, onion powder, cayenne pepper, and additional salt and black pepper until combined.
- 4Working one breast at a time, dredge in the flour mixture, shaking off excess, and transfer to a clean plate.
- 5Heat the vegetable oil in a large skillet over medium-high heat until hot and shining (about 2 minutes). Add the chicken presentation side down and cook 4 minutes without moving until deeply golden brown and the chicken releases easily from the pan.
- 6Flip and cook 3–5 minutes on the other side over medium-high heat until the internal temperature reaches 165°F on an instant-read thermometer.
- 7Transfer the cooked chicken to a cutting board, cover, and let rest 10 minutes.
- 8Divide evenly into 4 airtight containers while still warm. Serve with fresh lemon squeezed over top.
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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Set up your profile to unlockCommon questions
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.
