High Protein Boneless Fried Chicken
Elevate your fried chicken game with this High Protein Boneless Fried Chicken recipe, a healthier twist on a comfort food classic! Packed with muscle-building protein thanks to the addition of whey protein isolate and whole wheat flour, this dish delivers on both nutrition and flavor. Each tender, juicy chicken breast is coated in a savory blend of spices like paprika, garlic, and onion powder before being pan-fried to golden perfection in heart-healthy olive oil. With a crispy crust that rivals traditional fried chicken, this recipe is perfect for fitness enthusiasts or anyone looking for a guilt-free indulgence. Ready in just 35 minutes, it’s ideal for weeknight dinners or meal prep. Serve it hot with your favorite sides for a satisfying, high-protein meal everyone will love!
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 100 grams whey protein isolate
- 100 grams whole wheat flour
- 50 grams cornstarch
- 1 teaspoon baking powder
- 2 teaspoons paprika
- 2 teaspoons garlic powder
- 2 teaspoons onion powder
- 2 teaspoons salt
- 1 teaspoon black pepper
- 3 large egg whites
- 120 milliliters water
- 120 milliliters olive oil
Instructions
Pound the chicken breasts to about 1/2-inch thickness for even cooking.
In a large bowl, mix the whey protein isolate, whole wheat flour, cornstarch, baking powder, paprika, garlic powder, onion powder, salt, and black pepper until well combined.
In a separate bowl, whisk together the egg whites and water to form a wet mixture.
Dip each chicken breast into the wet mixture, ensuring it's well-coated.
Dredge the coated chicken breast in the dry mixture. Press firmly to ensure an even coat of the protein-rich flour mix.
Heat the olive oil in a large skillet over medium-high heat until shimmering.
Add the chicken breasts to the skillet, making sure not to overcrowd the pan.
Cook each side for 5-7 minutes, or until the coating is golden brown and the chicken is cooked through to an internal temperature of 165°F (75°C).
Remove the chicken from heat and drain on a paper towel-lined plate to remove excess oil.
Let the fried chicken rest for a few minutes before serving. This helps the coating crisp up further.
Serve hot with your choice of sides.
Nutrition Facts
Calories |
3178 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 143.0 g | 183% | |
| Saturated Fat | 26.1 g | 131% | |
| Polyunsaturated Fat | 10.8 g | ||
| Cholesterol | 625 mg | 208% | |
| Sodium | 6042 mg | 263% | |
| Total Carbohydrate | 138.1 g | 50% | |
| Dietary Fiber | 16.1 g | 58% | |
| Total Sugars | 5.2 g | ||
| Protein | 325.5 g | 651% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 576 mg | 44% | |
| Iron | 13.0 mg | 72% | |
| Potassium | 3115 mg | 66% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
