Stovetop~25 minComplexity
Pan Seared Chicken Breasts
These Pan Seared Chicken Breasts provide 34g protein and 245 calories per serving, offering an ultra-lean option for cutting phases or high-volume prep days. Batch-preps 4 servings in minimal time on the stovetop, giving you a versatile protein base that leaves room for carbs and fats based on your daily targets.
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Ingredients
4 servings
- •2 tsp Montreal steak seasoning blend
- •0.5 tsp Paprika, Smoked
- •0.5 tsp Paprika, Ground
- •1.3 lbs Chicken Breast, Boneless Skinless
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •1 tbsp Vegetable oil
- •1 tbsp Butter
Instructions
- 1Combine the Montreal Steak Seasoning, smoked paprika, and ground paprika in a small bowl. Pat the chicken breasts dry with paper towels, then coat all sides liberally with the seasoning mixture.
- 2Add the vegetable oil to a large skillet and heat over medium-high heat for 2–3 minutes until shimmering and a drop of water sizzles on contact.
- 3Place the chicken breasts in the hot skillet and cook for 6–8 minutes without moving them, until the underside is golden brown and releases easily from the pan.
- 4Flip the chicken and cook for 5–7 minutes over medium-high heat until the second side is golden brown and an instant-read thermometer inserted into the thickest part reads 165°F.
- 5Add the salted butter to the skillet and let it melt over medium-high heat for 1–2 minutes. Tilt the skillet and baste the chicken with the melted butter for 1 minute, coating both sides.
- 6Transfer the chicken to a clean cutting board and let rest for 5 minutes, then slice into meal-prep portions.
- 7Divide the sliced chicken evenly into 4 airtight containers while still warm. Store in the refrigerator for up to 4 days.
Nutrition — Per Serving
237
calories
34g
protein
10g
fat
- Carbohydrates
- 0g
- Saturated fat
- 3.2g
- Sodium
- 95 mg
- Dietary fiber
- 0.2g
4 servings per batch · ~156g each
Macro data sourced from USDA FoodData Central
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How much protein does Pan Seared Chicken Breasts have?
Each serving contains 34g of protein with just 245 calories, 11g fat, and only 1g carbs. This is an extremely lean option for hitting protein targets without carbohydrate intake.
How long does Pan Seared Chicken Breasts take to prep?
This quick prep recipe yields 4 servings via stovetop cooking in approximately 15-20 minutes total. It's efficient for batch-prepping a week's worth of standalone protein portions.
Is Pan Seared Chicken Breasts good for fat loss?
At 34g protein and 245 calories per serving with virtually no carbs, this recipe is ideal for fat loss phases where you need lean protein without glycogen-replenishing carbohydrates. It pairs well with vegetable sides to round out macros while keeping calories controlled.
