Stovetop~30 minComplexity
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.
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Ingredients
4 servings
- •2 Chicken Breast, Boneless Skinless(544g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •1.5 tsp 1½ teaspoons kosher salt
- •Freshly cracked black pepper
- •2 Egg, Whole, Large(88g)
- •0.3 cup Flour, All-Purpose, White
- •1.5 cup Bread Crumbs, Panko, Dry
- •0.3 cup Vegetable oil
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 the kosher salt and black 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 on the first side, then flip and cook 3–4 minutes until golden brown on the second side and internal temperature reaches 165°F.
- 5Transfer the cooked chicken to a plate. Add 2 tablespoons fresh vegetable oil to the skillet over medium-high heat and repeat step 4 with the remaining 2 chicken breasts, cooking 3–4 minutes per side until golden brown and internal temperature reaches 165°F.
- 6Cool all 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
473
calories
37g
protein
25g
fat
- Carbohydrates
- 23g
- Saturated fat
- 4.5g
- Sodium
- 241 mg
- Dietary fiber
- 1.2g
4 servings per batch · ~207g each
Macro data sourced from USDA FoodData Central
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Set your goal to unlock — free, 30 secondsCommon questions
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.
