Pecan Crusted Chicken
This Pecan Crusted Chicken delivers 25g protein and 703 calories per serving for a calorie-dense lunch option. Quick stovetop prep yields 4 servings, covering your midweek meals without extended time commitment. Use this on training days when you need extra calories to support strength gains without adding volume.
Ingredients
- •Egg, Whole, Large
- •Pecans(240g)
- •Bread Crumbs, Panko, Dry(120g)
Plain dry bread crumbs. Panko works too but is lighter per cup.
- •Basil, Fresh(5g)
- •1/2 teaspoon kosher salt
- •1/4 teaspoon coarse black pepper
- •Chicken Breast, Boneless Skinless(170g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Greek Yogurt (Nonfat)(240g)
Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.
- •Mustard, Dijon(30g)
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
- •Mustard, Dijon(23g)
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
- •Honey(15g)
- •¼ teaspoon kosher salt
- •Cayenne Pepper, Ground
Instructions
- 1Place a rack in the center of the oven and preheat the oven to 400 degrees. Line a large baking sheet with parchment paper or a silicone baking mat.
- 2Lightly beat the eggs in a wide, shallow bowl or pie plate and set aside.
- 3In a food processor, pulse the pecans until they form fine crumbs (but don't over-process or they will turn into pecan butter). Place the mixture in a large, sturdy ziptop bag.
- 4To the bag, add the breadcrumbs, basil, salt, and pepper. Seal the top and shake to combine.
- 5Place the chicken on a cutting board and cover it with a large sheet of plastic wrap. With a meat tenderizer, rolling pin, or your fist, pound the chicken breasts to an even thickness. They need not be super thin—just flatten the middle so that the chicken is relatively flat and will bake more evenly.
- 6Working one chicken breast at a time, dip the chicken in the egg wash, then place in the ziptop bag and shake to coat with the pecan mixture. Gently press the pecan mixture so that it sticks to the chicken, then lay the chicken on the prepared baking sheet. Repeat with remaining chicken breasts.
- 7Drizzle the olive oil over the top of the chicken. Bake until the chicken reaches 160 to 165 degrees F on an instant read thermometer, about 15 to 20 minutes. Remove to a plate and let rest 5 minutes. Chicken is considered cooked at 165 degrees F, but I like to remove mine several degrees early and let the carryover cooking to finish the rest (this ensures the chicken breast is juicy and does not overcook).
- 8While the chicken bakes, prepare the sauce: In a small bowl, stir together the Greek yogurt, both mustards, honey, salt, and cayenne. Taste and adjust the seasoning as desired.
- 9Enjoy the pecan crusted chicken hot, with the dipping sauce.
Nutrition — Per Serving
703
calories
25g
protein
54g
fat
- Carbohydrates
- 36g
- Saturated fat
- 5.5g
- Sodium
- 420 mg
- Dietary fiber
- 7.3g
4 servings per batch · ~218g each
Macro data sourced from USDA FoodData Central
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How much protein does Pecan Crusted Chicken have per serving?
Each serving contains 25g of protein with 703 calories, 54g fat, and 36g carbs. The high fat content comes from the pecan crust, so this leans toward a more calorie-dense lunch option.
How long does Pecan Crusted Chicken take to make?
This recipe qualifies as quick prep and yields 4 servings, making it efficient for stovetop cooking on a weeknight. You can have all servings ready in minimal active time.
Is Pecan Crusted Chicken good for fat loss?
At 703 calories per serving, this recipe is better suited as a occasional indulgence rather than a staple for fat loss phases. The 25g protein is moderate, so you'd want to pair it with lower-calorie sides to stay within a deficit.
