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 piece of chicken at a time, place the meat between 2 sheets of parchment paper or plastic wrap. Using a meat mallet or rolling pin, pound each chicken breast to ½ -inch thickness. Season the chicken on both sides with the salt and pepper.
- 2In a shallow bowl, beat the eggs. Place the flour in a separate shallow bowl and the panko in a third shallow bowl. Dip each piece of chicken into the flour and coat on both sides. Then dip into the egg, allowing the excess to drip off. Press the chicken into the panko to coat evenly.
- 3Heat 2 tablespoons of the vegetable oil in a large skillet over medium heat. Once the oil is glistening, add 2 pieces of chicken and cook, undisturbed, until golden brown, 3 to 4 minutes, each side. Repeat with the remaining chicken, adding 2 tablespoons of oil each time.
- 4Transfer the chicken to a cutting board to cool, then slice.
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
AI Swap Engine
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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.
