High Protein Boneless Fried Chicken

Elevate your comfort food game with this High Protein Boneless Fried Chicken—a powerhouse meal that combines crave-worthy crispiness with a health-conscious twist. Perfectly tender chicken breasts are coated in a unique breading made from whey protein isolate, whole wheat flour, and a blend of bold spices like paprika, garlic, and onion powder. This protein-packed coating ensures more nutrition in every bite without sacrificing flavor or crunch. Pan-fried to golden perfection in heart-healthy olive oil, this recipe delivers all the satisfaction of traditional fried chicken with fewer calories and more benefits. Ready in just 35 minutes, it's the ideal dish for fitness enthusiasts and fried chicken lovers alike. Serve it hot with your favorite wholesome sides for a guilt-free indulgence!

Nutriscore Rating: 66/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

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

Directions

Step 1

Pound the chicken breasts to about 1/2-inch thickness for even cooking.

Step 2

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.

Step 3

In a separate bowl, whisk together the egg whites and water to form a wet mixture.

Step 4

Dip each chicken breast into the wet mixture, ensuring it's well-coated.

Step 5

Dredge the coated chicken breast in the dry mixture. Press firmly to ensure an even coat of the protein-rich flour mix.

Step 6

Heat the olive oil in a large skillet over medium-high heat until shimmering.

Step 7

Add the chicken breasts to the skillet, making sure not to overcrowd the pan.

Step 8

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).

Step 9

Remove the chicken from heat and drain on a paper towel-lined plate to remove excess oil.

Step 10

Let the fried chicken rest for a few minutes before serving. This helps the coating crisp up further.

Step 11

Serve hot with your choice of sides.

Nutrition Facts

Serving size	(1314.7g)

Amount per serving	% Daily Value*
Calories	3178.4

Total Fat 143.0g	0%
Saturated Fat 26.1g	0%
Polyunsaturated Fat 10.8g
Cholesterol 624.9mg	0%
Sodium 6041.8mg	0%
Total Carbohydrate 138.1g	0%
Dietary Fiber 16.1g	0%
Total Sugars 5.2g
Protein 325.5g	0%

Vitamin D 7.0IU	0%
Calcium 575.8mg	0%
Iron 13.0mg	0%
Potassium 3115.0mg	0%

*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.

Source of Calories

Fat: 41.0%

Protein: 41.4%

Carbs: 17.6%