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Low-Calorie Panko-Crusted Chicken

This healthy and low-calorie panko-crusted chicken recipe offers a crispy texture with minimal oil, perfect for a light yet satisfying meal. Easy to prepare and packed with flavor!
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Main Course
Cuisine American, Japanese Fusion
Servings 4
Calories 230 kcal

Equipment

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

Ingredients
  

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

Instructions
 

Instructions

    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.

    Prepare the Breading

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

    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.

    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.

    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.

    Nutritional Information (Per Serving)

    • Calories: 230
    • Protein: 28g
    • Carbohydrates: 10g
    • Fats: 7g
    • Fiber: 1g

    Notes

    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.
    Keyword Crunchy Panko Chicken, Healthy Baked Chicken, Low-Calorie Panko-Crusted Chicken Recipe