Stovetop~30 minComplexity
Pesto Chicken Bruschetta
This Pesto Chicken Bruschetta delivers 34g protein and 387 calories per serving, functioning as a high-protein appetizer or lighter lunch option. Quick-preps 6 servings on the stovetop, stretching your prep across multiple meals. The protein-per-calorie ratio makes this efficient for hitting targets during calorie-restricted training phases.
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Ingredients
6 servings
- •10 oz Tomato, Cherry
- •2 Garlic(6g)
- •1.3 tsp 1¼ teaspoons kosher salt
- •0.3 tsp ¼ Teaspoon Freshly Cracked Black Pepper, Plus More For Serving
- •4 tbsp Olive oil
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •1 tbsp Vinegar, White Balsamic
- •1 tbsp Lemon Juice, Fresh
- •4 Basil, Fresh(2g)
- •1.8 lbs Chicken Breast, Boneless Skinless
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •4 Cheese, Mozzarella, Fresh(113g)
Part-skim mozzarella. Pre-shredded bags are convenient for meal prep.
- •Freshly Cracked Black Pepper, To Taste
- •0.5 cup Basil Pesto, Prepared
Instructions
- 1Pat the chicken breasts dry with paper towels, then rub all over with olive oil and the kosher salt. Heat olive oil in a large skillet over medium-high heat for 1 minute, then add the chicken breasts. Cook 6–8 minutes per side, until the internal temperature reaches 165°F and the surface is golden brown.
- 2While the chicken cooks, combine the cherry tomatoes (halved), fresh garlic (minced), white balsamic vinegar, fresh lemon juice, and fresh basil in a small bowl. Season with salt and the cracked black pepper, then set aside to marinate for at least 10 minutes.
- 3Once the chicken is cooked through, top each breast with a slice of fresh mozzarella. Cover the skillet with a lid or foil and cook over low heat for 2–3 minutes, until the cheese is melted and soft.
- 4Remove the chicken from heat. Top each breast with a dollop of basil pesto and a generous scoop of the tomato-basil mixture.
- 5Divide the finished chicken evenly into 6 airtight containers while still warm. Allow to cool to room temperature before sealing.
- 6Store in the refrigerator for up to 4 days. Reheat gently in a skillet over medium-low heat for 3–4 minutes, or enjoy cold.
Nutrition — Per Serving
396
calories
37g
protein
25g
fat
- Carbohydrates
- 5g
- Saturated fat
- 6.1g
- Sodium
- 281 mg
- Dietary fiber
- 1.0g
6 servings per batch · ~235g each
Macro data sourced from USDA FoodData Central
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How much protein does Pesto Chicken Bruschetta have per serving?
Each serving delivers 34g of protein and 387 calories, with 21g fat and 14g carbs. This macro profile makes it work as either a high-protein appetizer or a light main course option.
How long does Pesto Chicken Bruschetta take to prep?
Quick prep time on the stovetop batches 6 servings at once, making this efficient for prepping appetizers or meal components ahead of time. Each serving is portioned and ready to reheat or serve throughout the week.
Is Pesto Chicken Bruschetta good for fat loss?
At 387 calories per serving with 34g protein, this bruschetta fits well into fat loss nutrition when you need smaller, protein-dense portions. The calorie density is low enough to eat satisfying amounts while staying in a deficit.
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