Panko Chicken
This Panko Chicken delivers 14g protein and 605 calories per serving — a lower-protein option that works best as a side or paired with extra protein at the same meal. Quick stovetop prep makes 4 servings, letting you batch additional items in the same cooking window. Use it when you want texture variety without expecting it to carry your protein load.
Ingredients
- •Chicken Breast, Boneless Skinless
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •1½ teaspoons kosher salt
- •Freshly cracked black pepper
- •Egg, Whole, Large
- •Flour, All-Purpose, White(80g)
- •Bread Crumbs, Panko, Dry(360g)
- •Vegetable oil(80g)
Instructions
- 1Working with 1 chicken breast at a time, place between 2 sheets of parchment paper and pound with a meat mallet to ½-inch thickness. Season both sides with salt and pepper.
- 2Set up 3 shallow bowls: beat the eggs in the first bowl, place the flour in the second, and place the panko in the third.
- 3Coat each chicken breast by dredging in flour on both sides, then dipping into egg and letting excess drip off, then pressing into panko until evenly coated on all sides.
- 4Heat 2 tablespoons of vegetable oil in a large skillet over medium-high heat until glistening, about 1–2 minutes. Add 2 pieces of coated chicken and cook undisturbed for 3–4 minutes until golden brown, then flip and cook the second side 3–4 minutes until golden brown and internal temperature reaches 165°F.
- 5Transfer cooked chicken to a plate and repeat step 4 with the remaining 2 chicken breasts, adding 2 tablespoons fresh oil to the skillet before cooking.
- 6Cool the chicken for 2–3 minutes, then slice each breast into strips.
- 7Divide the sliced chicken evenly into 4 airtight containers while still warm. Allow to cool to room temperature before sealing and refrigerating.
Nutrition — Per Serving
605
calories
14g
protein
25g
fat
- Carbohydrates
- 80g
- Saturated fat
- 4.2g
- Sodium
- 659 mg
- Dietary fiber
- 4.6g
4 servings per batch · ~130g each
Macro data sourced from USDA FoodData Central
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How much protein does Panko Chicken have per serving?
Each serving delivers 14g of protein and 605 calories with 25g fat and 80g carbs. This is a higher-calorie option best suited for post-workout meals or bulking phases where carb intake needs to be higher.
How long does Panko Chicken take to prep?
Quick prep time yields 4 servings from a single stovetop batch. You can cook this efficiently when meal prepping for 4 days of lunches.
Is Panko Chicken good for muscle gain?
At 80g carbs per serving and 605 calories, Panko Chicken is ideal for muscle gain phases where post-workout carbohydrate replenishment is a priority. The carb-to-protein ratio supports training performance, though you'd want to add another protein source to hit higher daily protein targets.
