Heart-Healthy Crispy Chicken

Savor the satisfying crunch of this Heart-Healthy Crispy Chicken—a guilt-free twist on a classic comfort food. Perfectly seasoned with a zesty blend of lemon zest, smoked paprika, and garlic powder, this oven-baked dish swaps traditional breadcrumbs for whole wheat panko to amp up the fiber while keeping it irresistibly crispy. A hint of Parmesan adds a savory depth, while using egg whites and a light drizzle of olive oil ensures a golden crust without any frying. Ready in just 45 minutes, this wholesome recipe is ideal for busy weeknights or meal prep, pairing beautifully with steamed vegetables or a crisp garden salad. Healthy, flavorful, and family-approved, this dish is a must-try for anyone seeking a low-calorie yet indulgent dinner option.

Nutriscore Rating: 66/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces (boneless, skinless) Chicken breast
• 1 cup Whole wheat panko breadcrumbs
• 0.5 cup (grated) Parmesan cheese
• 1 teaspoon Dried oregano
• 1 teaspoon Smoked paprika
• 0.5 teaspoon Black pepper
• 1 teaspoon Garlic powder
• 2 tablespoons Olive oil
• 2 large Egg whites
• 1 piece (zested) Lemon
• 0.5 teaspoon Salt

Directions

Step 1

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly coat with cooking spray.

Step 2

In a shallow dish, combine whole wheat panko breadcrumbs, grated Parmesan cheese, dried oregano, smoked paprika, black pepper, garlic powder, lemon zest, and salt. Mix until well combined.

Step 3

In another shallow dish, whisk together the egg whites until slightly frothy.

Step 4

Using a paper towel, pat dry the chicken breasts to remove any excess moisture.

Step 5

Dip each chicken breast into the egg whites, allowing any excess to drip off.

Step 6

Press the chicken breasts into the breadcrumb mixture, ensuring each piece is well coated evenly on all sides.

Step 7

Arrange the breaded chicken breasts on the prepared baking sheet. Drizzle each with olive oil to promote browning.

Step 8

Bake in the preheated oven for 22-25 minutes or until the chicken is cooked through and reaches an internal temperature of 165°F (75°C), and the crust is golden and crispy.

Step 9

Remove from the oven and let the chicken rest for 5 minutes before serving.

Step 10

Serve the crispy chicken with a side of steamed vegetables or a fresh salad for a complete heart-healthy meal.

Nutrition Facts

Serving size	759.2 grams (759.2g)

Amount per serving	% Daily Value*
Calories	1637

Total Fat 63.90g	82%
Saturated Fat 18.30g	92%
Polyunsaturated Fat 5.00g
Cholesterol 457mg	152%
Sodium 3990mg	173%
Total Carbohydrate 96.50g	35%
Dietary Fiber 13.80g	49%
Total Sugars 4.90g
Protein 174.60g	349%

Vitamin D 0IU	0%
Calcium 622mg	48%
Iron 10mg	54%
Potassium 1779mg	38%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 34.7%

Protein: 42.1%

Carbs: 23.3%