⏱ 30 min total

Herb-Parmesan Chicken Breast

Name: Herb-Parmesan Chicken Breast
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 1 serving
Ingredients: ¼ cloves, minced Garlic; ¼ fruit without seeds Lemon; ⅛ cup Parsley; 1 breast fillet Chicken breast; ¼ dash Salt; ¼ dash Black pepper; ¼ tbsp Butter; ¼ tbsp Canola oil; ⅛ cup Chicken broth; ¼ cup Parmesan cheese

Per 1 serving · 210 g · 10 ingredients

Calories

292

15%
of a 2,000 cal day

Protein
35g
47% of calories
Carbs
4.4g
6% of calories
Fat
15g
47% of calories

Portion

✓ Protein-dense
✓ Keto-friendly
✓ Sugar free

At a glance

One serving of Herb-Parmesan Chicken Breast (210 g) has 292 calories, with 35 g of protein, 4.4 g of carbohydrates and 15 g of fat. Most of its energy comes from protein (47% of calories). It is high in protein (70% DV), Vitamin C (34% DV) and Vitamin K (103% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 24%, 31% and 36% of the daily value.

Per 100 g

139cal

low energy density

Protein per 100 cal

12g

Net carbs

carbs minus fiber

Fiber

1.5g

0.4 g sugar

High in

20%+ of the daily value

Protein70%
Vitamin C34%
Vitamin K103%
Riboflavin (B2)24%
Niacin73%
Vitamin B676%

Good source of

10–19% of the daily value

Vitamin A12%
Vitamin E11%
Thiamine11%
Choline19%
Iron16%
Potassium11%

Watch

20%+ of the daily value

Sodium24%
Saturated fat31%
Cholesterol36%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 15 min

1
Place lemon zest, garlic, and parsley on a cutting board. Gather and chop repeatedly until the mixture resembles coarse sand. Set aside.
2
Place chicken between 2 sheets of waxed paper and pound flat with a rolling pin. Season with salt and pepper.
3
Melt butter in a large skillet with oil over medium-high heat. Add chicken; cook until browned, 2 to 3 minutes per side. Transfer to a plate and cover loosely with foil to keep warm.
4
Pour off fat from skillet and add broth. Increase heat to high and bring to a boil, stirring to pick up browned bits. Boil until liquid has thickened and reduced to 2 Tbsp., about 2 minutes.
5
Return chicken to skillet; top with cheese. Reduce heat to medium and cover. Heat until cheese is melted and chicken is cooked through, 3 minutes. Transfer to plates and drizzle with juices from skillet. Sprinkle with lemon-garlic mixture.

Vitamins & minerals

Amounts for 1 serving (210 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	110 μg	12%
Vitamin C	31 mg	34%
Vitamin D	0.2 μg	1%
Vitamin E	2 mg	11%
Vitamin K	124 μg	103%
Thiamine	0.1 mg	11%
Riboflavin (B2)	0.3 mg	24%
Niacin	12 mg	73%
Vitamin B6	1 mg	76%
Folate (B9)	24 μg	6%
Vitamin B12	1 μg	22%
Pantothenic acid	2 mg	39%
Choline	102 mg	19%

Minerals

Nutrient	Amount	% Daily Value
Calcium	287 mg	29%
Iron	1 mg	16%
Potassium	504 mg	11%
Magnesium	51 mg	12%
Phosphorus	410 mg	59%
Zinc	2 mg	14%
Copper	0.1 mg	14%
Manganese	0.1 mg	3%
Selenium	32 μg	58%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	0 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	400 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.1 μg	—
Fructose	0 g	—
Galactose	0 g	—
Glucose	0 g	—
Glutamic acid	6 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0 g	—
Leucine	3 g	—
Lycopene	0 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	6 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	1 g	—
Proline	2 g	—
Retinol	77 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	0.1 g	—
Total omega 6	1 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.2 μg	—

Burning 292 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

55min
Walking (3.5 mph)
35min
Cycling (moderate)
24min
Running (6 mph)
41min
Swimming laps

Common questions

How many calories are in Herb-Parmesan Chicken Breast?

One serving of Herb-Parmesan Chicken Breast (1 serving) has 292 calories, which works out to 139 calories per 100 g. That is about 15% of a 2,000-calorie day.

Is Herb-Parmesan Chicken Breast high in protein?

Yes. It has 35 g of protein per serving, and 47% of its calories come from protein (12 g of protein per 100 calories).

Is Herb-Parmesan Chicken Breast keto-friendly?

It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 6% of calories.

How much sodium is in Herb-Parmesan Chicken Breast?

548 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Herb-Parmesan Chicken Breast?

0.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (210 g)

Calories292

% Daily Value*

Total fat 15g	19%
Saturated fat 6.2g	31%
Trans fat 0.1g
Cholesterol 109mg	36%
Sodium 548mg	24%
Total carbohydrate 4.4g	2%
Dietary fiber 1.5g	5%
Total sugars 0.4g
Protein 35g

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

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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