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Panko-Crusted Chicken

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This Panko-Crusted Chicken recipe is a healthier alternative to fried chicken—crispy, golden, and baked to perfection. With just 203 calories and 25g of protein per serving, it’s a high-protein, low-calorie dinner you’ll love.

Ingredients

  • 4 boneless, skinless chicken breasts
  • 1 cup panko breadcrumbs
  • 1/4 cup grated Parmesan cheese (optional)
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • 1 egg
  • 2 tablespoons milk (any kind)
  • Cooking spray or olive oil drizzle

Instructions

  1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper or use a greased wire rack.
  2. In a bowl, mix panko, Parmesan (if using), garlic powder, paprika, salt, and pepper.
  3. In another bowl, whisk together egg and milk.
  4. Dip each chicken breast into the egg mixture, then coat thoroughly with the panko mixture.
  5. Place coated chicken on the prepared baking sheet. Spray tops with cooking spray or drizzle lightly with olive oil.
  6. Bake for 20–25 minutes, flipping halfway, until chicken is golden brown and internal temperature reaches 165°F.
  7. Let rest for a few minutes before slicing. Serve with your choice of salad, roasted veggies, or grain bowl.

Notes

  • Add cayenne or Italian seasoning to the panko mixture for added flavor.
  • Use gluten-free panko for a gluten-free version.
  • Chicken tenders can be used for a quicker cook time and kid-friendly option.
  • Reheat leftovers in the oven or air fryer to maintain crispiness.
  • Air fryer method: cook at 375°F for 12–15 minutes, flipping halfway.

Nutrition

Find it online: https://recipesbyliza.com/panko-crusted-chicken/