⏱ 28 min totalParmesan-Crusted Chicken Breasts
Per 1 serving · 144 g · 8 ingredients
of a 2,000 cal day
- Protein29g47% of calories
- Carbs3.3g5% of calories
- Fat13g48% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
At a glance
One serving of Parmesan-Crusted Chicken Breasts (144 g) has 256 calories, with 29 g of protein, 3.3 g of carbohydrates and 13 g of fat. Most of its energy comes from fat (48% of calories). It is high in protein (59% DV), niacin (71% DV) and Vitamin B6 (75% DV). Keep an eye on cholesterol, which provides 30% of the daily value.
High in
20%+ of the daily value
- Protein59%
- Niacin71%
- Vitamin B675%
- Pantothenic acid36%
- Phosphorus41%
- Selenium51%
Good source of
10–19% of the daily value
- Vitamin E11%
- Thiamine11%
- Riboflavin (B2)19%
- Vitamin B1213%
- Choline18%
- Magnesium10%
Watch
20%+ of the daily value
- Cholesterol30%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
- 🥄³⁄₁₆ oz Almond flour
½ tbsp Parmesan cheese
½ tbsp Chickpea flour
1 breast fillet Chicken breast- ½ tbsp 2% milk
- 🥄⅛ tsp Salt
⅛ tsp Black pepper
½ tbsp Olive oil
Directions
- 1
In a large bowl, mix almond flour, Parmesan cheese, chickpea flour, salt, and pepper.
- 2
In another bowl, pour milk over the chicken breasts to moisten them.
- 3
Coat the chicken thoroughly in the dry mixture, ensuring both sides are covered.
- 4
Heat olive oil in a nonstick skillet over medium heat. Cook the chicken for 7-9 minutes on each side until fully cooked and no longer pink inside.
Vitamins & minerals
Amounts for 1 serving (144 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 19 μg | 2% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 5 μg | 4% |
| Thiamine | 0.1 mg | 11% |
| Riboflavin (B2) | 0.2 mg | 19% |
| Niacin | 11 mg | 71% |
| Vitamin B6 | 1 mg | 75% |
| Folate (B9) | 24 μg | 6% |
| Vitamin B12 | 0.3 μg | 13% |
| Pantothenic acid | 2 mg | 36% |
| Choline | 99 mg | 18% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 52 mg | 5% |
| Iron | 1 mg | 9% |
| Potassium | 437 mg | 9% |
| Magnesium | 40 mg | 10% |
| Phosphorus | 284 mg | 41% |
| Zinc | 1 mg | 9% |
| Copper | 0.1 mg | 8% |
| Manganese | 0.1 mg | 4% |
| Selenium | 28 μg | 51% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 4 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.4 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0.2 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.4 g | — |
| Leucine | 2 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 19 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.4 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 256 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 49minWalking (3.5 mph)
- 31minCycling (moderate)
- 21minRunning (6 mph)
- 36minSwimming laps
Common questions
How many calories are in Parmesan-Crusted Chicken Breasts?
One serving of Parmesan-Crusted Chicken Breasts (1 serving) has 256 calories, which works out to 178 calories per 100 g. That is about 13% of a 2,000-calorie day.
Are Parmesan-Crusted Chicken Breasts high in protein?
Yes. It has 29 g of protein per serving, and 47% of its calories come from protein (12 g of protein per 100 calories).
Are Parmesan-Crusted Chicken Breasts keto-friendly?
It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 5% of calories.
How much sodium is in Parmesan-Crusted Chicken Breasts?
395 mg per serving.
How much sugar is in Parmesan-Crusted Chicken Breasts?
0.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
615 calHawaiian Salad1 serving
476 calMango Smoothie Bowl1 serving
192 calTropical Smoothie1 serving
115 calLean Green Smoothie1 serving
304 calPineapple Teriyaki Chicken Skillet1 serving
444 calTropical Breakfast Quinoa1 serving
521 calCarrot Cake Smoothie Bowl1 serving
367 calChicken & Pineapple Stir-Fry1 serving