Are you craving a crispy, golden chicken dish without the extra calories?

This low-calorie, panko-crusted chicken recipe delivers all the crunch you love, but it’s baked (or air-fried!) to keep things healthy.

Made with lean chicken breast and panko breadcrumbs, this dish is both delicious and guilt-free.

Read on to discover how to make this easy, tasty meal and enjoy a crowd-pleasing dinner tonight!

Why Panko-Crusted Chicken?

Traditional fried chicken can be loaded with oil and calories, but by using panko breadcrumbs and baking, you get the same satisfying crunch in a healthier way.

Panko breadcrumbs are lighter and crispier than regular breadcrumbs, which makes this recipe the ultimate choice for health-conscious foodies.

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Ingredients

• 4 boneless, skinless chicken breasts
• 1 cup panko breadcrumbs (Buy here)
• 2 large egg whites
• 2 tbsp grated Parmesan cheese (optional)
• 1/2 tsp garlic powder
• 1/2 tsp paprika
• 1/2 tsp salt
• 1/4 tsp black pepper
• Olive oil spray (Buy here)

Equipment and Appliances

• Baking sheet (Buy here)
• Cooking rack (Buy here)
• Small mixing bowls( Buy here)
• Whisk( Buy here)
• Air fryer (optional) (Buy here)

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Instructions

1. Preheat the Oven
   Preheat your oven to 400°F (200°C). Place a cooking rack on a baking sheet to allow the chicken to crisp up on all sides.

2. Prepare the Breading
In a small bowl, mix panko breadcrumbs, Parmesan cheese (if using), garlic powder, paprika, salt, and black pepper.

3. Dip the Chicken
In another bowl, whisk the egg whites until frothy. Dip each chicken breast in the egg whites, ensuring it’s coated evenly, then press it into the panko mixture, making sure all sides are covered with breadcrumbs.

4. Bake the Chicken
Place the chicken breasts on the prepared baking sheet and lightly spray with olive oil. Bake for 20–25 minutes or until the chicken reaches an internal temperature of 165°F (74°C) and the crust is golden brown.

5. Alternative Air Frying Method
Preheat the air fryer to 375°F (190°C). Place chicken in the air fryer basket in a single layer. Cook for 10–12 minutes, flipping halfway through, until crispy and cooked through.

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Cooking Tips

• For Extra Flavor: Add a pinch of smoked paprika for a smoky twist or sprinkle some lemon zest into the panko mixture for brightness.
• Oil Spray Tip: Use olive oil spray sparingly—just a light mist will help achieve the perfect golden brown crust.
• Serving Suggestions: Pair with a fresh side salad or roasted vegetables for a complete low-calorie meal.

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Serving Suggestions

This low-cal panko-crusted chicken pairs perfectly with a variety of healthy side dishes:

• Simple Green Salad: Top with light balsamic vinaigrette.
• Roasted Veggies: Try roasted zucchini, bell peppers, or Brussels sprouts.
• Low-Calorie Dipping Sauce: Make a quick Greek yogurt-based honey mustard dip or a lemon-garlic aioli.

How to Make Panko-Crusted Chicken Kid-Friendly

• Tips for Kids: To make this dish more appealing to kids, consider reducing stronger spices like black pepper or paprika to keep the flavors milder. Kids often prefer simpler flavors, so using just a little salt and maybe a pinch of garlic powder can create a flavor profile they love.
• Kid-Friendly Serving Ideas: Serve panko-crusted chicken with kid-friendly sides such as mashed potatoes, veggie sticks, or baked sweet potato fries. These sides add both nutrition and fun colors to the plate, making mealtime enjoyable and balanced.
• Fun Dips: Kids often love dipping sauces, so consider offering a variety of choices like ranch, ketchup, or honey mustard. A simple Greek yogurt and honey dip or even a mild salsa can make the meal interactive and delicious for young ones.

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How to Meal Prep with Panko-Crusted Chicken

• Storing Leftovers: Store leftover panko-crusted chicken in an airtight container in the refrigerator. For best results, lay a paper towel beneath the chicken to absorb moisture, which helps maintain its crispiness.
• Prepping for the Week: To make this recipe meal-prep-friendly, prepare and bake multiple servings at once. Slice the chicken into strips before breading for easy lunch portions that are perfect for salads or grain bowls.
• Freezing and Reheating Tips: To freeze, lay the cooked chicken on a baking sheet lined with parchment paper, freeze until solid, and then transfer to a freezer-safe bag. To reheat, pop the frozen chicken in the oven or air fryer for a few minutes to restore its crispiness. Avoid the microwave, as it can make the panko crust soggy.

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Variations of the Recipe

• Spicy Panko-Crusted Chicken: If you’re a fan of a bit of heat, add a dash of cayenne pepper or red chili flakes to the breadcrumb mixture. This spicy twist adds just the right amount of kick to each bite without overwhelming the palate.
• Herbed Panko Crust: For an herb-infused version, mix fresh or dried herbs like rosemary, thyme, or basil into the panko breadcrumbs. Not only does this variation add flavor, but it also creates a fragrant, aromatic experience that elevates the entire dish.
• Low-Carb Alternative: For a low-carb option, replace the panko with crushed nuts (such as almonds or pecans) or seeds (like sunflower seeds) to create a crunchy, keto-friendly coating. This variation provides a great texture while keeping carbs low and adding healthy fats for extra satiety.

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How to Serve Panko-Crusted Chicken for a Dinner Party

• Plating Ideas: Make this dish visually appealing for guests by placing the panko-crusted chicken atop a bed of mixed greens or drizzling a lemon glaze over the top for a pop of brightness. Garnish with fresh herbs like parsley or thyme for a restaurant-quality presentation.
• Pairing with Wine: A crisp white wine such as Sauvignon Blanc or Pinot Grigio pairs wonderfully with the light, crispy texture of panko-crusted chicken. For red wine lovers, a light-bodied Pinot Noir offers a smooth, balanced flavor that complements the dish without overpowering it.
• Perfect Side Dishes for Guests: Make it a full meal by serving the chicken with roasted garlic potatoes, grilled asparagus, or a refreshing quinoa salad. These sides are elegant and pair beautifully with the chicken’s crispy texture, creating a well-rounded dining experience for your guests.

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Why Panko Breadcrumbs Are Healthier

• Nutritional Benefits: Panko breadcrumbs are lighter than traditional breadcrumbs, containing less oil and often fewer calories. This makes panko a go-to for achieving a crispy texture without the heaviness, making the dish suitable for calorie-conscious and health-focused eaters alike.
• Where to Buy Quality Panko: Not all panko breadcrumbs are created equal. Some brands offer organic or minimally processed options, which are great for those who prioritize quality ingredients. Recommended brands include Kikkoman Panko, which is known for its authentic flavor and texture.
• Homemade Panko Alternative: If you’d like a homemade alternative, make panko at home by pulsing stale bread in a food processor until coarse. Spread the crumbs on a baking sheet and bake at a low temperature (around 250°F) for 10–15 minutes to dry them out. This gives you the same airy texture as store-bought panko without any additives.

The Health Benefits of Lean Protein in Chicken Breast

• High-Quality Protein: Chicken breast is an excellent source of lean, high-quality protein, essential for muscle repair, immune function, and supporting skin, hair, and nail health. Each serving provides around 28 grams of protein, making it a great option for both active individuals and those looking to maintain or build muscle.
• Low in Calories and Fat: Compared to other cuts, chicken breast is naturally low in saturated fat and calories, especially when prepared without excess oil or butter. This makes it a great choice for those monitoring their fat intake or looking to maintain a healthy weight.
• Rich in Nutrients: Chicken breast is not just about protein; it’s also packed with essential B vitamins like niacin and vitamin B6, which play vital roles in energy production and cognitive function. Additionally, chicken breast contains selenium, an antioxidant that helps protect cells from damage. This nutrient profile makes panko-crusted chicken a nutrient-dense and wholesome meal option.

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How to Make This Recipe Gluten-Free

• Gluten-Free Panko Options: Gluten-free panko breadcrumbs are widely available and are typically made from rice or other gluten-free grains. They offer a texture similar to traditional panko but are safe for those with gluten intolerance or celiac disease. Consider linking to quality gluten-free panko brands like Kikkoman Gluten-Free Panko for easy sourcing.
• Additional Coating Options: If gluten-free panko isn’t available, other ingredients like ground almonds or crushed cornflakes can create a similar crispy texture. Crushed cornflakes, in particular, work well as a panko substitute and add a mild flavor, while ground almonds bring a bit of nutty richness to the dish.
• Egg-Free Binding Ideas: If you need an egg-free option for binding, a flaxseed or chia seed “egg” can be a great alternative. Simply mix one tablespoon of ground flax or chia seeds with three tablespoons of water, let it sit for a few minutes until it thickens, and use it to coat the chicken before applying the breadcrumbs.

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Best Sauces to Pair with Panko-Crusted Chicken

• Greek Yogurt Honey Mustard: This tangy and creamy sauce combines Greek yogurt, honey, and Dijon mustard, creating a delicious dipping option with fewer calories than traditional honey mustard. Mix equal parts Greek yogurt and Dijon mustard, and add a teaspoon of honey for a touch of sweetness.
• Avocado Lime Dip: Blend a ripe avocado with lime juice, a sprinkle of salt, and a dash of cilantro for a smooth, creamy dip that complements the crispy chicken with a fresh, zesty flavor. This healthy dip is perfect for summer meals or anyone looking to add a nutritious twist.
• Sweet Chili Sauce: A low-sugar sweet chili sauce pairs wonderfully with panko-crusted chicken by adding a hint of sweetness and spice. You can either purchase a low-sugar version or make your own by combining chili paste, vinegar, and a small amount of honey.
• Garlic Aioli: For a flavorful yet light garlic aioli, mix Greek yogurt with minced garlic, lemon juice, and a pinch of salt. This alternative to traditional aioli keeps calories low while delivering a rich garlic flavor that pairs beautifully with the panko’s crunch.

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How to Adjust This Recipe for Different Diets

• Keto and Low-Carb: For a keto-friendly version, replace the panko breadcrumbs with ground pork rinds or crushed nuts like almonds or walnuts. These options provide the same satisfying crunch without the carbs, making the recipe compatible with a low-carb or ketogenic diet. Adjust the seasonings to taste, as pork rinds can add a salty flavor.
• Dairy-Free: Skip the Parmesan cheese or replace it with a dairy-free alternative. Nutritional yeast works well as a substitute, adding a cheesy flavor without any dairy. Nutritional yeast is also rich in B vitamins, making it a nutritious choice for those avoiding dairy.
• Paleo-Friendly: To make the recipe Paleo, swap the panko for almond flour or ground seeds (like sunflower or sesame seeds). Replace the olive oil spray with avocado oil spray, which is commonly used in Paleo cooking for its high smoke point and healthy fats.

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Storage and Reheating Tips for Optimal Crispiness

• Proper Storage: To keep your panko-crusted chicken fresh, allow it to cool completely before storing. Store the chicken in an airtight container lined with a paper towel to help absorb moisture and keep the coating from becoming soggy. It will keep in the refrigerator for up to 3 days.
• Best Reheating Methods: For optimal crispiness, avoid the microwave and reheat the chicken in the oven or air fryer. To reheat in the oven, place the chicken on a baking sheet and bake at 350°F for 8–10 minutes. Alternatively, the air fryer is ideal for quick, crispy reheating; set it to 375°F and cook for 3–4 minutes.
• Freezing Tips: To freeze, arrange the cooked chicken on a baking sheet in a single layer, then freeze until solid. Transfer the chicken to a freezer-safe container, where it can be stored for up to 2 months. When ready to eat, reheat from frozen using the oven or air fryer to maintain crispiness.

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Serving Ideas for Different Occasions

• Weeknight Dinner: For a quick and balanced weeknight meal, serve the panko-crusted chicken with steamed broccoli and roasted sweet potatoes. This combination adds fiber, vitamins, and minerals, making it a nutritious family meal that’s easy to prepare.
• Lunch Prep for the Week: To make this recipe meal-prep-friendly, cut the chicken into strips before baking. Pair with mixed greens, quinoa, and a light vinaigrette dressing for an easy-to-pack lunch that stays fresh and satisfying. This option is also great for low-calorie, high-protein lunches that can be prepped in advance.
• Appetizer for Gatherings: For a fun and shareable appetizer, cut the chicken into bite-sized pieces before breading. Serve with a selection of dipping sauces (like Greek yogurt honey mustard, garlic aioli, and sweet chili) on a large platter, allowing guests to try different flavors.
• Elegant Dinner Party: If serving for a more formal occasion, plate the chicken atop a creamy risotto or with lemon-garlic roasted asparagus for an elegant touch. Garnish with fresh herbs and a lemon wedge to add a pop of color and brighten the dish’s flavor, making it both visually appealing and delicious.

Recipe Card: Low-Calorie Panko-Crusted Chicken

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Conclusion

This Healthy and Tasty Low-Cal Panko-Crusted Chicken Recipe proves that eating well doesn’t mean sacrificing flavor or texture.

With a satisfying crunch and juicy interior, it’s sure to be a new favorite for your weeknight dinners.

Give it a try tonight and enjoy a healthier, tastier take on classic comfort food!

Try this recipe tonight, and let us know how you liked it!

Don’t forget to share your photos and tag us with #HealthyPankoChicken for a chance to be featured.

FAQs

1. Can I make this gluten-free?

Yes! Simply swap out the panko for gluten-free panko breadcrumbs (Buy here).

2. Can I use whole eggs instead of egg whites?

You can, but egg whites keep this recipe lower in calories while still helping the panko stick to the chicken.

3. Is air frying an option?

Absolutely! This recipe works wonderfully in an air fryer, yielding an even crispier texture. Follow the air fryer instructions above.

4. How should I store leftovers?

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or air fryer to retain crispiness.

5. Can I prepare the chicken in advance and bake it later?

• Yes, you can prepare the chicken up to the breading stage and store it in the refrigerator for up to 24 hours. When ready to bake, let the chicken sit at room temperature for 15 minutes, then proceed with the baking instructions. This is especially convenient for meal prep or if you’re hosting and want to save time on the day of the event.

6. What’s the best way to keep the panko from falling off?

• To help the panko adhere, ensure each piece of chicken is fully coated in egg whites before pressing into the panko mixture. Gently press the panko onto the chicken to secure it, and let the coated chicken rest for a few minutes before baking. Additionally, avoid overcrowding the baking sheet so that each piece cooks evenly without the coating slipping off.

7. Can I make this recipe without eggs?

• Yes! For an egg-free alternative, try dipping the chicken in a mixture of unsweetened almond milk or a flaxseed “egg” (1 tablespoon ground flax mixed with 3 tablespoons water) to help the panko stick. Another option is to use a light coating of mustard or Greek yogurt for added flavor and binding.

8. What type of chicken works best for this recipe?

• Boneless, skinless chicken breasts work best because they cook evenly and quickly. You can also use boneless, skinless chicken thighs for a slightly richer flavor and added juiciness. If using thighs, adjust the cooking time as they may require an additional few minutes in the oven.

9. How do I know when the chicken is fully cooked?

• The internal temperature of the chicken should reach 165°F (74°C) to ensure it’s fully cooked. Use a meat thermometer to check the thickest part of the chicken breast for accuracy. If you don’t have a thermometer, make a small cut into the center of the thickest part; the juices should run clear, and there should be no pink remaining.

10. Can I add cheese to the panko mixture?

• Absolutely! Adding a tablespoon or two of grated Parmesan cheese to the panko mixture adds a delicious, savory flavor and enhances the crispiness. Parmesan is a great low-calorie addition that won’t overwhelm the dish, but it adds depth and a touch of richness.

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